Protein Rich Tofu & Skyr Dip

I am always in constant search for low fat and tasty dips. So last Friday, for family tv time munch, I began experimenting and ended up in the preparation of a healthy Tofu & Skyr dip. Honestly, my family absolutely loved this dip.

Tofu is so bland and mild in taste that it can take up sharp and strong contrasting flavours of skyr, gherkins & lemon juice and heat from the habanero chilli flakes. It is perfect with veggie fingers, as a salad dressing or as a spread for lunchtime sandwiches or wraps.

Both Tofu & Skyr are ‘superfoods’ on its own terms. 

Tofu ( soya bean curd) is a good source of protein, minerals like manganese, calcium, selenium, phosphorous, magnesium, copper, zinc, iron and vitamin B1. Regular consumption of soya beans or products made from it offers some sort of protection against cancer and heart disease, lowers cholesterol, reduces the risk of diabetes, aids weight loss and alleviate menopause symptoms.

Skyr is an Icelandic cultured yogurt like diary product, which is an excellent source of protein, vitamin B and calcium. Plain skyr is very low in fat, thick and creamy in texture. It is rich in friendly bacteria which are good for promoting gut health and boosting immunity. Regular consumption of skyr lowers blood pressure, helps losing weight, helps balancing metabolism and reduces the risk of heart disease.

Preparation time: 5 minutes

Difficulty level: Easy

Serves: 6

Nutrition per 100g serving:


Firm silken tofu – 349g
Plain Skyr – 5tbsp
Lemon juice – 5tbsp
Pickled gherkin – 1no, finely chopped
Coriander leaves - 1 Small handful, finely chopped
Habanero chilli flakes – Tiny pinch
Salt – ¼ tsp


Throw tofu, skyr and lemon juice into a bowl. Blend everything until smooth using a hand blender. Stir in the finely chopped gherkin and coriander leaves, leaving a bit for sprinkling on top. Season it with salt and habanero chilli flakes. Give it a quick stir, taste and top with remaining coriander leaves and gherkin. Enjoy with veggie fingers, pitta fingers or crackers.


Nutritionist Reading, Berkshire
Contact: Nutriadvice, The Therapy Centre, 6B Church Street, Reading Berkshire RG12SB.
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