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Tofu & Veggie Phyllo Canapés

Total Time: 30 MIN Makes: 30 appetizers
Prep Time: 20 MIN Cook Time: 10 MIN

Who says vegetarian dishes can’t wow the taste buds? Tofu, zucchini, green onions, carrots and mushrooms make this a favorite amongst vegetarian appetizers for parties that everyone will love.

  • 2 eggs, lightly beaten
  • 2 tablespoons flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon ginger, minced
  • 1 package (12.3 ounces) firm tofu, drained
  • 2 cups zucchini, shredded
  • 1 cup carrots, shredded
  • 1/2 cup shitake mushrooms, fresh, thinly sliced
  • 1/2 cup green onions, chopped (green and white parts)
  • 2 packages (15 count, each) Athens® Phyllo Shells
  • 1/4 cup Thai-style chili sauce


Preheat oven to 350⁰F. In a medium bowl, whisk together eggs, flour, salt, pepper and ginger. Crumble tofu into egg mixture. Gently mix in zucchini, carrots, mushrooms and green onions until combined. Spoon one heaping teaspoon of filling into shells and place on a baking sheet. Bake for 10-12 minutes, or until filling is set. Drizzle with Thai chili sauce and serve warm.


Serving size: 1 shell (20g), Calories: 25, Calories from Fat: 5, Total Fat:1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 45mg, Dietary Fiber: 0g,Total Carbohydrate: 2g, Sugars: 1g, Protein: 1g, Vitamin A: 8%, Vitamin C: 2%, Calcium: 2%, Iron: 2%


Tofu and jarred minced ginger can be found in most grocers’ produce departments.