Here’s an epic collection of tofu recipes for every meal of the day and every course — soups, salads, sandwiches and wraps, stir-fries, scrambles, desserts, and more!
Tofu is the culinary chameleon of the plant-based world. There are so many ways to use it, as you’ll see ahead. If you’re a tofu fan, you’ll want to keep a few varieties on hand. In the fridge: The standard 14-to 16-ounce tubs (both firm and extra-firm) and baked tofu. Keep a few 12.3-ounce aseptic packages of firm and/or extra-firm silken tofu in your pantry as well.
A good-for-you food
Four ounces of tofu, on average has about 100 to 120 calories and 5 to 8 grams of fat, but supplies 9 to 10 grams of protein. Tofu made with calcium sulfate provides up to 20% of average daily calcium requirement. It’s high in easily digestible protein, low in fat, and is a good source of iron, and B vitamins.
Those with soy allergies or sensitivity will have to avoid any form of tofu, of course. It’s best to buy tofu that’s organic and non-GMO. Here’s more on the nutritional profile of tofu.
Tub tofu sliced and blotted
A brief lexicon of the most common tofu varieties
Firm and extra-firm tofu: Firm and extra firm tofu come in 14-to 16-ounce tubs, are used when you want the tofu to hold its shape. Ideal for use in stir fries, soups, stews, and to make cutlets or nuggets.
Super-firm tofu: Sometimes called “sprouted” tofu, this variety comes in vacuum-sealed packages rather than tubs. Though it has a bit drier texture, it can be used for the same preparations as above, and is also ideal for making tofu “feta.”
Baked tofu: This variety of tofu is more commonly found in natural foods stores, though it has become increasingly available in supermarkets. It usually comes in 5.5- to 8-ounce vaccum-sealed packages, and in various flavors including teriyaki and Caribbean. Soy Boy and White Wave are two popular brands, and there are others. Baked tofu has a firm texture and is more of a ready-to-use food than the tub variety; it’s a great plant-based substitute for chicken and tuna.
Silken tofu: Available in 14- to 16-ounce tubs or 12.3 ounce aseptic (shelf-stable) packages, this type of tofu is soft and smooth. It’s ideal to puree and use as a base for soups, dips, and sauces. It also makes wonderful dessert puddings or pie filling. This may be the best type of tofu to use when you need to be sneaky! The most widely available brand is Mori-nu.
If you’re a frequent user of the tub variety of tofu, you might want to invest in a tofu press. I just love the Tofu Xpress.* I’ve had this one for at least 10 years, and I do believe it will outlive me!
Soups
Asian Noodle Soup with Tofu, Greens, & Shiitake Mushrooms: When you want to warm up quickly, here’s an Asian noodle soup that’s ready from start to finish in 30 minutes or less. Filled with greens, tofu, and shiitake mushrooms, it’s a lively first course.
Tofu Vegetable Ramen Soup: Quick and colorful, this tofu vegetable ramen soup will please anyone who loves Asian flavors. Simple to make and naturally vegan, it’s ready to eat in no time.
Vegan Thai Coconut Soup with Vegetables and Tofu: Inspired by Tom Kha Gai, a classic Thai coconut soup, this vegan version can be made with tofu or other plant protein of your choice.
Gingery Miso-Mushroom Soup: Featuring plenty of silken tofu, here’s a light yet satisfying way to warm up most any time of year. And it’s vegan, unlike miso soup served in Japanese restaurants.
Baked and Roasted Tofu
Baked Tofu Nuggets with Vegan Tartar Sauce: Simple to make, these crispy baked tofu nuggets disappear quickly! Serve with the vegan tartar sauce given in the recipe, or substitute your favorite condiment.
Homemade Teriyaki Baked Tofu: Get ready for this tasty homemade teriyaki baked tofu to disappear quickly — if you’re feeding a group of tofu fans, plan to double this recipe.
Orange Roasted Tofu with Baby Carrots and Almonds: Sprightly citrusy flavors infuse orange roasted tofu, making it a fantastic special occasion or company dish.
Vegan Fish and Chips: Vegan fish and chips with tartar sauce — who would have thought this sea-worthy classic could be made plant-based?
Skillet dishes
Skillet Tofu with Corn, Green Beans, and Tomatoes: Tofu with corn, green beans, and tomatoes is an easy skillet stew that makes an ideal seasonal dinner dish for summer and early fall.
Tofu and Seitan Skillet with Easy Gravy: Here’s a high-protein dish combining tofu and seitan in one easy skillet. Tasty and filling, use it to boost your veggie-filled dinner plate.
Sautéed Tofu with Tomatoes and Basil: A simple dish of tofu with tomatoes transforms the two starring ingredients into a summery delight.
Vegan Hash Browns with Tofu, Greens, and Tomatoes: Veggie-filled vegan hash browns is a great weekend brunch dish, though they make a fantastic “breakfast-for-dinner” dish, too.
Simple Lemon-Pepper Tofu Steaks: Super simple yet elegant lemon pepper tofu steaks can be served on their own or with your favorite sauce.
Easy Tofu Teriyaki: Easy tofu teriyaki is all about the sauce, which absorbs into the tofu to make it remarkably flavorful.
Sweet and Savory Glazed Orange Tofu: For this easy version of orange tofu, fruit preserves, orange juice, and soy sauce create a luscious glaze with no added fat.
Pauline’s Caramelized Tofu: Pauline’s Caramelized Tofu is a recipe from Sweet + Salty by Lagusta Yearwood, the first cookbook by a talented chef and chocolatier.
Stir-fries
Tofu and Bok Choy Stir-Fry: This quick tofu and bok choy stir-fry uses two of my favorite shortcuts — a richly-flavored teriyaki marinade and squeeze-bottle ginger.
Peanut Satay Golden Tofu Triangles: This simple preparation of golden tofu triangles, inspired by a Thai appetizer, gets its luscious flavor from peanut sauce — homemade or bottled.
Stir-Fried Soba Noodles with Tofu & Green Vegetables: Soba noodles with tofu, broccoli, green peas, mushrooms, and snow peas make a quick, light dinner.
Teriyaki Asian Noodles with Tofu and Stir-Fried Vegetables: Stir-fried noodles with tofu and stir-fried vegetables tastes just as great as what you might get for take-out. Maybe better!
Vegan Pad See Ew: This easy recipe for vegan pad see eew also happens to be gluten-free. Pad see eew is a Chinese-influenced stir-fried noodle dish that’s a favorite in Thai restaurants.
Teriyaki Fried Rice and Tofu: This simple teriyaki fried rice and tofu stir-fry is a sturdy, everyday kind of weekday dinner main dish.
Simple Stir-Fried Tofu with Sweet and Savory Flavors: With the synergy of gently sweet and salty flavors, stir-fried tofu becomes a tasty treat once it turns crisp and golden.
Tofu Scrambles
Spinach or Arugula Scrambled Tofu: Here’s a colorful and tasty spinach or arugula scrambled tofu that’s festive enough for a company brunch, but simple enough to make for a weekend meal for you and yours.
Vegetable Tofu Scrambles with Lots of Variations: For tofu fans and vegans, the breakfast and brunch repertoire wouldn’t be complete without a great basic vegetable tofu scramble.
Southwestern Tofu Scramble: This scramble is a vegan interpretation of migas, a dish developed for using up corn tortillas that have lost their freshness.
Sandwiches and Wraps
Ridiculously Easy “Tofuna” — Tofu Salad or Sandwich Spread: “Tofuna,” aka tuna-style tofu salad, is my go-to recipe as a sandwich spread, and probably the single recipe I make most often.
“Tofuna” Vegan Tuna Melt Sandwiches: I like to use baked tofu for vegan tuna melt sandwiches, but you can use some of the great new plant-based tuna alternatives.
Ultimate Tofu Eggless Salad: Tofu eggless salad has the look and feel of egg salad, though it’s not intended to fool anyone! Whether as an egg salad knock-off or not, it’s delicious in its own right, on bread or dolloped on salads.
Big BBQ-Flavored Tofu Sandwiches: Barbecue sauce is one of the best flavorings for bland but friendly tofu, as you’ll see when you try these big, bold, BBQ-flavored tofu sandwiches.
Baked Tofu Wraps with Greens, Apple, and Avocado: The title gives away most of what makes these fast and easy baked tofu wraps so good — baby greens, avocado, and the surprising pop of tart green apple.
Salads
Nori Rice Bowls with Tofu, Cucumber, and Avocado: Simple nori rice bowls are subtly infused with the tasty sea vegetable. Embellished with crispy tofu, cucumber, and avocado, it’s like veggie sushi deconstructed.
Vegan Pasta “Tuna” Salad: Vegan pasta tuna salad — made with baked tofu or plant-based tuna — brings a nostalgic classic into the 21st century.
Cool Cucumber and Kale Salad with Hot and Spicy Tofu: I just love salads that are both hot and cold. This cool and refreshing cucumber and kale salad topped with sriracha-sautéed tofu is a prime example.
Vegan Niçoise-Style Salad: Bearing its French elegance beautifully, vegan Niçoise salad is a composed dish that may look fancy, but is incredibly easy to make. Baked tofu stands in for the customary tuna.
Traditional Pasta Dishes
Silken Tofu and Cauliflower Alfredo: This vegan Alfredo pasta is proof positive of the versatility of this beloved cruciferous vegetable, but what’s even more convincing is the creamy texture, thanks to silken tofu.
Vegan Stuffed Shells: Toni Okomoto brings Italy to your table with these vegan stuffed shells, filled with a tofu-based ricotta and topped with your favorite vegan cheese shreds.
Super-Easy Vegan Macaroni and Cheese: This easy vegan macaroni and cheese recipe is the ultimate comfort food. Using pureed silken tofu as a base makes it creamy and deceptively rich-tasting.
Tofu as “feta”
Olive Bar Medley with Tofu “Feta”: Colorful and briny, small servings of this olive-rich appetizer featuring tofu feta go a long way.
Greek-ish Pizza: Enjoy the sunny flavors of Greek cuisine with this spinach olive pizza, embellished with vegan “feta” — a recipe by Laura Theodore in her trademark easy and do-able style.
Desserts
Vegan Chocolate Mousse Pie: Silken tofu is the secret to this vegan chocolate mousse pie —it has just the right consistency to create a smooth and creamy texture.
Silken Tofu and Avocado Chocolate Mousse: This luscious and easy silken tofu chocolate mousse and avocado chocolate pudding is a mash-up of two contemporary classics.
Vanilla Cream-Chocolate Pudding Parfaits: Beautiful to look at and lovely to eat, Laura Theodore’s simple but elegant vegan chocolate pudding parfaits will surely please vanilla and chocolate lovers alike.
Easy Vegan Pumpkin Pie: Thanksgiving dinner without pumpkin pie is hard to imagine. But you need not wait for a holiday to enjoy this easy silken tofu-based vegan pumpkin pie, which offers an option to use butternut squash.
Vegan Pumpkin Cheesecake with a Hint of Chocolate: Here’s a another silken tofu-based vegan pumpkin cheesecake that treats your taste buds to a subtle chocolate burst with each bite.
Raspberry Swirl Cheese-Cake: This amazing dairy-free vegan cheesecake by Laura Theodore tastes incredibly creamy and delicious. It’s a fruity, lemony sweet dessert that makes a gorgeous presentation to impress your family and guests!
. . . . . . . . .
*These are Bookshop.or Affiliate and Amazon Affiliate links. If the product is purchased by linking through this site receives a modest commission, which helps maintain it and keeps it growing!
Leave a Reply