16 Savory Tofu Recipes You Need To Try! (2024)

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Since we are pretty head over heels in love with tofu, it only makes sense to bring you an amazing round-up of the best tofu recipes out there, right? It turns out that there are so many different ways to prepare this seemingly bland white block of plant protein. Get excited to hugely expand your culinary tofu repertoire with lots of interesting ways to make it taste incredible!

What is Tofu?

First things first, what exactly is tofu, and what is it made from? It might seem obvious, but it is quite possible that some of you have heard of it but never questioned where it comes from or how it’s made. Tofu is made with soybeans (using condensed soy milk, it is pressed into a cheese-like block) and it is very high in protein.

It tends to be watery but you can easily get rid of the excess moisture by pressing it either with a tofu press or simply some heavy objects and a cloth (learn all about it on our How to Press Tofu Guide!).

When it comes to cooking it, flavors and texture are key. Tofu is like a sponge and it will absorb whichever delicious flavors you soak it with. Spices, sauces, and veggies can turn an unappealing white block of tofu into an amazingly flavorful dish!

Tofu Fillets with Tomato Herb Pan Sauce

This Tofu Fillets with Tomato Herb Pan Sauce recipe is for all the Italian food lovers out there! This flavorful tofu goes hand-in-hand with some delicious pasta and it can turn into a seemingly fancy dish to serve your family on a special occasion.

Stuffed Shells

Following the tofu Italian vibe, these delicious Stuffed Shells from The Friendly Vegan Cookbook are so good and easy to prepare! Stuffed with homemade tofu ricotta, these are sure to please everyone in the family, perfect for a homey Sunday lunch. Check them out on the World of Vegan website.

Lime Tofu with Green Beans

This super simple but truly amazing dish could be such a perfect dinner for those days when you don’t really care to spend too much time in your kitchen. It’s packed with protein and healthy veggies like green beans plus it can be an ideal companion to that white rice leftover you’ve been trying to use up.

Tomato and Silken Tofu Caprese Salad

If you’re like me, and you miss having this classic tomato-based salad since you’ve been eating plant-based, you’ll be delighted to dig into our Tomato and Silken Tofu Caprese Salad!

Vegan Butter Chicken

This amazing plant-based take on the classic Indian Butter Chicken by Two Spoons is rich and extremely delicious and flavorful! Spicy and warming, it is perfectly paired with a nice fluffy white basmati rice and some chopped coriander leaves on top. Enjoy!

Vegan Ground Beef Substitute

If you missed the flavors and texture of ground beef in your food, this tofu-based Vegan Ground Beef Substitute by Plant You will be a God-sent recipe. You can add it to a vegan shepherd’s pie or your favorite plant-based bolognese with spaghetti, get ready to be amazed!

Crispy Fried Tofu Wontons

It’s time to veganize our favorite take-out appetizer. These Crispy Fried Tofu Wontons are so good (and seriously addictive!), you might think about it twice next time you are craving fast food and reach for your phone. Homemade is always best, you can adjust the levels of salt, it’s more affordable, and swap ingredients that might not agree with you!

Sesame Tofu

This juicy and saucy Sesame Tofu by Plantifully Based is definitely a keeper. The sweet and sticky sauce is the perfect combination for the nutty sesame flavors, and makes this tofu seriously delicious. Get your fluffy white rice ready and get on with this amazing tofu recipe!

Orange Ginger Tofu

Staying away from the traditional flavors we usually flavor tofu with, this Orange Ginger Tofu is juicy and packed with amazing tasty ingredients. Sweet and sour, this recipe has it all and can be eaten with rice or some rice noodles.

Peanut Curry with Smoked Tofu

This amazingly delicious Peanut Curry with Smoked Tofu by Veggiekins is creamy and packed with fantastic flavors. Using smoked tofu, it has a smoky and nutty flavor while also containing varied textures (crunchy, creamy and chunky all at the same time!). You have to try it!

Pineapple Glazed Tofu

If you look back at your glazed ham holiday eating days with fondness, then you will be so pleased with this delicious Pineapple Glazed Tofu recipe. It will give you all the childhood family holiday dinners vibes but without the ham. Pin this one onto your holiday recipes Pinterest board!

Oil-Free Tofu Satay with Peanut Sauce

If you’re looking for some tofu recipes that are better-enjoyed al fresco, then this Oil-Free Tofu Satay with Peanut Sauce recipe by MegUnprocessed is an excellent choice. Eaten on a paper plate and with a squeeze of lemon, they could give a food truck by the beach vibe. We are all in!

These incredibly delicious Sweet & Salty Tofu Bites are a perfect option for those who are super keen on spicy dishes but still are looking to incorporate more tofu into their meals. They can be eaten as a snack, appetizer, or add to a veggie bowl for a protein kick.

Tofu Chilaquiles

This one goes to all the Mexican food lovers out there. These Tofu Chilaquiles are your perfect plant-based Mexican fix when you don’t have too much time and have some tofu in need of use. Enjoy this crunchy, creamy and delicious tofu treat!

Sheet Pan Lemon Pepper & Herb Tofu with Asparagus and Tahini Dressing

This super easy recipe by Sweet Simple Vegan is the perfect quick and lazy dinner for a busy weekday! You’ll get healthy veggies with asparagus, the high protein tofu, and the good fats from the tahini, while not sacrificing at all on the flavor. Serve it over steamed white rice and enjoy!

That’s a wrap! We hope that those of you who have been intimidated by the idea of cooking tofu break out of your soy shells and venture into our beloved tofu cooking ride. Let us know which one is your absolute favorite!

16 Savory Tofu Recipes You Need To Try! (2024)

FAQs

What not to mix with tofu? ›

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

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What can I add to tofu to make it taste better? ›

Toss the cubes with olive oil, tamari or soy sauce, and sriracha. If desired, you could also add cornstarch to make the cubes extra crispy. Finally, bake! Transfer the baking sheet to a 425°F oven and cook until the cubes are browned around the edges.

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What is the best tofu for beginners? ›

Extra-firm tofu: Consider extra-firm tofu the all-purpose tofu that holds its shape well and is excellent for slicing and cubing. It's an ideal choice for pan-frying, stir-frying, baking, grilling, and scrambling.

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Why can't you eat spinach and tofu together? ›

- It is said that tofu cannot be eaten together with spinach at the same time. As tofu and spinach contain calcium and oxalic acid respectively, the combination of the two will form kidney stones. But in fact, only prolonged and volumionous consumption of tofu and spinach at the same time will pose this risk.

Why can't you eat a lot of tofu? ›

Potential Risks of Tofu

Some people believe that eating too much soy can increase the risk of breast cancer, disrupt thyroid function, or "feminize" men (who naturally have lower estrogen levels than women) due to the estrogen-like isoflavones. However, the research is "mixed and inconclusive," according to Iu.

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Why don't I like the taste of tofu? ›

If you're new to a plant-based diet you may think you don't like tofu, but chances are it's just been prepared wrong. In reality, plain tofu is not very flavorful at all (but that's the great thing about it!). Tofu, like chicken and these other mild-flavored meats, is a great vehicle for flavor.

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What should I marinate tofu in? ›

In a mixing bowl or measuring cup with a spout, whisk together the marinade: soy sauce, maple syrup, rice vinegar, olive oil, sesame oil, garlic powder, smoked paprika, ginger, and Sriracha. Drizzle over the tofu. If any pieces look bare, turn them over in the marinade a few times so all of the sides are coated.

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Can you eat tofu everyday? ›

"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.

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How to cook tofu for beginners? ›

Cut tofu into cubes. Step 2: Place those cubes in a bowl, and toss gently with 1-2 tablespoons of cornstarch. Step 3: Arrange tofu on a parchment-lined baking sheet and drizzle with some olive oil and salt. Step 4: Bake at 425 degrees for 25 minutes, or until as crispy as you'd like.

Is tofu good for you to Lose Weight? ›

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

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How long does tofu last in the fridge? ›

If it darkens in color, begins to smell, or feels slimy, it should be thrown away. Bottom line: Open packages of tofu are good in the fridge for up to five days, provided you change the water daily.

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Which tofu is best for weight loss? ›

Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

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Why is restaurant tofu so good? ›

Restaurants understand the power of salt and use it liberally to ensure that tofu is well-seasoned. As masters of flavors, professional chefs know that tofu's porous nature allows it to absorb the flavors it's cooked with, and they use this to their advantage.

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Are you supposed to wash tofu? ›

After removing the tofu from its package, rinse it and then remove the water. For soft tofu, just drain it and blot it dry; but for medium, firm and extra-firm tofu, simple draining isn't enough—you need to press the water out. Think of it this way: Tofu is porous, like a sponge.

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Is tofu a high inflammatory food? ›

Tofu and tempeh.

Studies suggest people who eat soy-based foods have lower odds of inflammation-related diseases like heart disease, diabetes, and some cancers. Nuts and legumes, Tree nuts like almonds and walnuts, along with peanuts, are rich in unsaturated fats, along with anti-inflammatory vitamins and minerals.

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Can we eat tofu and egg together? ›

Yes, you can eat eggs and soya chunks together. Both eggs and soya chunks are good sources of protein, and consuming them together can help meet your daily protein requirements. You can add boiled or scrambled eggs to your soya chunk curry or stir-fry for a balanced meal.

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Is it OK to eat eggs with tofu? ›

By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.

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Does tofu affect your stomach? ›

Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.

16 Savory Tofu Recipes You Need To Try! (2024)

What is Tofu?

Tofu Fillets with Tomato Herb Pan Sauce

Lime Tofu with Green Beans

Tomato and Silken Tofu Caprese Salad

Crispy Fried Tofu Wontons

Orange Ginger Tofu

Pineapple Glazed Tofu

Tofu Chilaquiles

FAQs

References