Plant-Based Protein: 45 Easy and Filling Tofu Recipes (2024)

Tofu is an awesome source of plant-based protein that can be used to make delicious, filling recipes. Although it provides little flavour on its own, it can be cooked and seasoned to make delectable meals. Whether it’s used as the main event, topped onto a fresh bowl, sliced onto a banh mi sandwich, or infused into a dessert, tofu is a great way to get your protein as well as other healthy nutrients. Check out our favourite easy and filling tofu recipes for every meal!

4 Health Benefits of Eating Tofu

1. Great Source of Protein
Tofu is one of the best sources of plant-based protein out there, and is very popular among vegetarians and vegans. It’s also a complete source of protein, meaning it contains all the essential amino acids your body needs. While all animal-based proteins are complete proteins, many plant based proteins are missing certain amino acids, so if you’re following a plant-based diet, tofu can help you reach your recommended daily protein needs.

2. High in Iron
Tofu is also chock full of iron, which helps your body convert nutrients into energy and helps you maintain a healthy immune system. Vegetarians and vegans are at a higher risk for low iron levels, so tofu is a great way to combat that. Just make sure to note that the type of iron in tofu (non-heme iron) isn’t as easily absorbed as heme iron found in animal based foods. You should pair tofu with vitamin C-rich foods to absorb non-heme iron more effectively.

3. Heart Healthy
Tofu is rich in isoflavones – an estrogen like substance made by soy plants. The plant estrogens in tofu may help keep your heart healthy. Soybeans have been shown to help in lowering blood pressure and consequently lowering your risk of heart disease and stroke. Tofu is also known to be helpful in lowering LDL or “bad” cholesterol levels as well as lowering triglycerides and increasing HDL or “good” cholesterol.

4. Osteoporosis Prevention
The isoflavones in soy may also help prevent bone loss and increase bone mineral density, which makes bones stronger. Bone health is often an issue after menopause when women lose bone mass due to dropping estrogen levels. Since tofu is also rich in calcium and vitamin D, it can help prevent osteoporosis and keep your bones strong.

4 Tips for Cooking with Tofu

1. Choose the Right Texture
Tofu is available in a variety of textures, ranging from silken (the most delicate type of tofu) to extra firm. Different tofu textures are preferable for certain recipes. Soft silken tofu is ideal for blending into desserts, while medium firm tofu is great for slicing into miso or hot and sour soup. Extra firm tofu has a denser texture and less water content, and should be your go-to for when you serve tofu as the main dish or top it onto bowls.

2. Press Your Tofu
Before cooking with tofu, it’s important to press the water out of it. Tofu contains a lot of water, and while tofu presses are available, you can also cover your tofu with paper towel and apply pressure with your hands or cookbooks to squeeze the water out. Pressing your tofu is especially important if you’re baking, grilling or frying the tofu.

3. Season It
Plain tofu doesn’t have much of a taste to it on its own, so the key to delicious tofu recipes is seasoning your tofu. Tofu is a blank slate and that’s what’s so great about it! One of the best, most flavourful ways to season tofu is to marinade it in a delicious homemade sauce after you’ve cut it up. You can marinade tofu anywhere from 15 minutes to overnight (extra firm tofu works best for this so it doesn’t fall apart). You can also coat it in olive oil and a bunch of dry seasonings like garlic powder, onion powder, black pepper and paprika before baking or pan frying it.

4. Use Cornstarch for Crispy Tofu
If you want your tofu nice and crispy on the outside, coat it with cornstarch. After pressing and cubing your tofu, place it in a bowl and mix in cornstarch, tossing it all together to make sure all tofu pieces are covered. Once the tofu has browned and crisped, add your sauce to the skillet and it will start to thicken immediately. Toss your tofu to coat and you’ll have delicious crispy tofu!

15 Easy Tofu Recipes for Beginners

1. Tofu Stir Fry with Baby Spinach | Well Plated
2. Tofu Soba Noodles | Damn Delicious
3. Asian Garlic Tofu | Spicy Southern Kitchen
4. Orange Tofu and Edamame Stir Fry | Recipe Runner
5. Magic Garlicky Tofu | Gimme Some Oven
6. Easy Tofu Pad Thai | Minimalist Baker
7. Crispy Tofu | From My Bowl
8. Tofu Drunken Noodles | Jo Cooks
9. Pan Fried Sesame Garlic Tofu | Table for Two
10. Spicy Sesame Noodles with Crispy Tofu | Pinch of Yum
11. Tofu Banh Mi | Delish
12. Tofu Broccoli Bowl | Woman’s Day
13. Dynamite Plant Power Sushi Bowls | Punch of Yum
14. Soba Salad with Grilled Tofu | Good Housekeeping
15. 5-Ingredient Green Curry | Pinch of Yum

15 Healthy Tofu Recipes

1. Crispy Teriyaki Tofu and Broccoli | Recipe Runner
2. Superfood Bibimbap with Crispy Tofu | Half Basked Harvest
3. Tofu Power Bowls with Edamame and Kale | Damn Delicious
4. Hot and Sour Soup | Creme de la Crumb
5. Tofu and Avocado Spring Rolls with Peanut Dipping Sauce | The Little Kitchen
6. Spicy Tofu Lettuce Wraps | Damn Delicious
7. Simple Tofu Quiche | Minimalist Baker
8. Tofu, Kale and Shiitake Mushroom Ramen Noodle Soup | The Little Kitchen
9. Pumpkin Mole with Grilled Tofu | The Curious Chickpea
10. 5-Ingredient Miso Soup | A Spicy Perspective
11. Crunchy Tofu Tacos | Food & Wine
12. Coconut Curry Ramen | Pinch of Yum
13. Sweet and Sticky Tofu with Baby Bok Choy | Good Housekeeping
14. Miso and Shiitake Mushroom Tofu | Food & Wine
15. Firecracker Vegan Lettuce Wraps | Pinch of Yum

15 Tofu Dessert Recipes

1. Vegan Chocolate Tofu Pudding | Fit Living Eats
2. Silken Tofu Chocolate Mousse | As Easy As Apple Pie
3. Chocolate Banana Tofu Pudding | All Recipes
4. No Bake Vegan Chocolate Pie | The Spruce Eats
5. Tofu Pudding with Ginger Syrup | Run Away Rice
6. Grapefruit Creme Brûlée | One Green Planet
7. Vegan Pumpkin Pie | The Spruce Eats
8. Easy Chinese Tofu Pudding | Christie At Home
9. Key Lime Cheesecake | One Green Planet
10. Vegan Chocolate Fudge Brownies | The Spruce Eats
11. Cinnamon French Tofu Sticks with Chocolate Syrup | VegAnnie
12. Passion Fruit Cream Tartlets | One Green Planet
13. Peanut Butter Tofu No Bake Pie | The Spruce Eats
14. Instant Pot Lemon Cheesecake | One Green Planet
15. Vegan Lemon Sugar Cookies | The Spruce Eats

Tofu is an excellent source of nutrients and a key part of a healthy diet. Whether you follow a plant-based diet, or simply want to eat less meat, try out these filling tofu recipes!

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Plant-Based Protein: 45 Easy and Filling Tofu Recipes (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.

Can you eat tofu on a plant-based diet? ›

If you're starting your journey into a plant-based diet or if you're looking for a good meat substitute, tofu is completely vegan friendly. Tofu products are actually a staple soy-based part of a vegetarian and vegan diet. Tofu is vegetarian because it is derived from soy proteins.

Is it okay to eat tofu every day? ›

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

What pairs well with tofu? ›

Best Vegan Side Dishes for Grilled Tofu at a Barbecue or Cookout
  • Vegan Dill Potato Salad with Fiddleheads (No Mayo) ...
  • Herb Grilled Vegetables. ...
  • Vegan Spinach Salad Recipe with Maple Balsamic Dressing. ...
  • Fresh Tomato Lime Salad Dressing with Cilantro. ...
  • Salad with Beans, Quinoa, Rice, and Pecans and Lemon Herb Dressing.
Jul 12, 2021

Is there a downside to eating tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Why can't you eat spinach with tofu? ›

- 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.

When should you not eat tofu? ›

Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.

Is tofu good for weight loss? ›

The effect of eating tofu with weight loss has been proven on many studies. Specifically, people who follow the tofu diet from 2 months to 1 year will lose an average of 4.5 kg. Therefore, this food has been and is appearing popular in many people's weight loss, diet, and vegetarian menus.

Does tofu have estrogen? ›

Soy is unique in that it contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity.

Is tofu anti-inflammatory? ›

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

What are the side effects of too much tofu? ›

The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.

Is eating a block of tofu too much? ›

Keep in mind that an average tofu block consists of about 340 grams, so you'll want to have about half a block per week to fall within approved standards. The main draw to consuming bean curd is that it's a complete protein ― which is no small thing.

What do Japanese eat tofu with? ›

Add some grated ginger, bonito flakes and green onions and you'll have the classic Japanese dish known as hiyayakko or chilled tofu. Other popular condiments for fresh tofu are ponzu sauce, sesame sauce or any salad dressing you like.

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

Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.

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 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.

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.

What can I add to my tofu? ›

Next, cut the tofu into 1-inch cubes and spread them in a single layer on a parchment-lined baking sheet. 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.

What happens to your body when you eat tofu? ›

Soybeans and soy products like tofu are rich in isoflavones. These flavonoids (plant-based chemicals) help lower your blood pressure and offer other heart-protective benefits. A 2020 study found that people who ate a serving of tofu each week had an 18% lower risk of heart disease than those who didn't.

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