Tofu is a wonderful plant-based protein with many facets. It is like a blank canvas, waiting to be painted with flavors.
Tofu Stir Fry is my go-to savory dish. But I’ve also dabbled in Tofu Kimchi Stew, which is incredibly good and made for very satisfying belly warmth.
Baking tofu is another thing I enjoy, and I’ve tested a recipe for Crispy Baked Tofu. And I haven’t yet found a way to make tacos with tofu that isn’t totally satisfying.
So much so that I’ve made these tofu-filled beauties twice in one week.
The 14 Best tofu recipes
1. Tofu Stir Fry
Stir Fry Tofu is a quick and nutrient-packed meal. It combines soy sauce and sesame oil with the firmness of tofu.
I add garlic and ginger for flavor and then, a colorful assortment of bell peppers, broccoli, and carrots makes this an eye-catching dish. I like to top it with green onions for extra flavor.
Ingredients
Tofu (1 block, firm or extra firm)
Soy sauce (2 tablespoons)
Sesame oil (1 tablespoon)
Garlic (2 cloves, minced)
Mixed vegetables (bell peppers, broccoli, carrots, or as preferred, about 2 cups)
Green onions (2, chopped)
Ginger (1-inch piece, grated)
Instructions
1. Remove the moisture from the tofu by draining it and pressing it to remove all the excess water. When finished, cut the tofu into bite-sized pieces.
2. In a large pan or wok, heat sesame oil over medium-high heat. Add the tofu and sauté until all sides are a golden brown and crisp, around 8-10 minutes. Remove and set aside.
3. In the same pan, if needed, add a little more oil, then add garlic and ginger. Sauté for about 30 seconds until they are fragrant, then add the mixed vegetables. Stir-fry for about 4-5 minutes until the tender-crisp vegetables are mixed in.
4. Put the tofu back in the pan; add the soy sauce; and then toss everything to combine. Cook for 2 more minutes. Top with green onions before serving.
2. Crispy Baked Tofu
Crispy Baked Tofu is a delicious, plant-based dish featuring extra-firm tofu marinated in soy sauce, olive oil, garlic powder, and smoked paprika. It is a crispy texture that makes it a delightful addition to any meal, and it is baked to perfection.
Ingredients
Extra-firm tofu (14 oz block)
2 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon cornstarch
1 teaspoon garlic powder
1 teaspoon smoked paprika
A pinch of black pepper
Instructions
1. Set your oven to 400°F (200°C) to preheat, and take a baking sheet. Line it with parchment paper.
2. Remove excess moisture from the tofu by draining and pressing it for at least 15 minutes. Cut the tofu into 1-inch cubes.
3. Whisk in a bowl the soy sauce, olive oil, cornstarch, garlic powder, smoked paprika, and black pepper.
4. Place the tofu cubes in a bowl, and carefully mix them with the marinade until they are evenly coated. Dump the tofu onto a baking sheet. Spread it out into a single layer. Then, bake it for 25 to 30 minutes, flipping it midway, until it is golden and crisp.
3. Tofu Scramble
Tofu Scramble is a protein-packed dish that comes from plants and uses firm tofu. The tofu is first crumbled, and then turmeric and nutritional yeast give it flavor.
Red bell pepper and fresh spinach are the ideal partners for this scramble.
Ingredients
Tofu (firm or extra-firm, 14 ounces)
Turmeric (1/2 teaspoon)
Nutritional yeast (2 tablespoons)
Olive oil (1 tablespoon)
Red bell pepper (1, diced)
Spinach (1 cup, fresh)
Salt and pepper (to taste)
Instructions
1. Pour off the water from the tofu, then use a kitchen towel to dry the block of tofu. Either with your hands or a fork, break it up into tiny bits.
2. Warm olive oil in a skillet over medium heat. Toss in the diced red bell pepper and let it hang out for 3-4 minutes while it sizzles and starts to soften.
3. Place the skillet on the heat and add the crumbled tofu, turmeric, nutritional yeast, salt, and pepper. Stir well to combine all the ingredients and allow them to cook together for about 5-7 minutes. Let the flavors meld, and be sure to warm the tofu all the way through.
4. Place the spinach in the skillet and cook for an additional 2-3 minutes until wilted. Adjust the seasonings as necessary. Serve warm.
4. Ma Po Tofu
A classic dish from the Sichuan province of China, Ma Po Tofu features ground pork, cubed tofu, and a sauce made with doubanjiang, garlic, ginger, and soy sauce that is so spicy, you are permitted to shout while eating it. The dish is finished with toasted and ground Sichuan peppercorns.
Ingredients
Ground pork
Firm tofu, cubed
Doubanjiang (fermented broad bean paste)
Garlic, minced
Ginger, minced
Soy sauce
Sichuan peppercorns, toasted and ground
Instructions
1. In a pan, heat some oil over medium-high heat, and add the ground pork. Stir-fry until the pork is browned and cooked through.
2. Minced garlic and ginger should be added to the pan. Stir-fry them in the pan for approximately 30 seconds, until they emit a lovely fragrance.
3. Combine the doubanjiang and soy sauce, cooking for one more minute.
4. Carefully place the cubed tofu in the pan, and let it simmer for a few minutes in order to let all the flavors blend together. Before serving, finish off with a sprinkle of Sichuan peppercorns.
5. Tofu Pad Thai
Tofu Pad Thai is a colorful and delightful dish featuring cubed tofu, rice noodles, and Pad Thai sauce. They’re served up in a dish full of colors and textures and topped with bean sprouts, chopped green onions, crushed peanuts, and lime wedges.
That’s a standard way of serving it and a method quite familiar to me.
Ingredients
Tofu (firm or extra-firm), cubed
Rice noodles
Pad Thai sauce (store-bought or homemade)
Bean sprouts
Green onions, chopped
Crushed peanuts
Lime wedges
Instructions
1. Let the rice noodles soak in warm water for approximately 20-30 minutes until they are pliable, at which point drain the noodles and set them aside.
2. Add a little oil to a hot pan or wok, and cook the cubed tofu until it is golden brown on all sides. Remove from the pan, and set aside.
3. In the same pan, add the sauce for Pad Thai and the noodles that have soaked, and stir them in so that the noodles are completely covered with the sauce. Add in the tofu that has already been cooked and toss everything together.
4. Present the Tofu Pad Thai with the following elements on the side: bean sprouts, chopped green onions, crushed peanuts, and lime wedges. Adjust seasoning before serving.
6. Tofu Curry
Curry Tofu, a warm and filling dish made with sautéed tofu cubes and a rich coconut milk sauce, is one way to partake of the 32 grams of protein in a standard 16-ounce block of tofu. I say “partake of” rather than “eat” because I haven’t finished off the block, and I didn’t eat it all at once.
But does one seriously need to chow down on three-quarters of a standard 16-ounce block of tofu in one sitting to get all that protein?
Ingredients
Tofu (firm or extra firm)
Coconut milk
Curry powder
Onion
Garlic
Ginger
Soy sauce (or tamari for gluten-free)
Instructions
1. Dice the tofu and brown it in a frying pan. When the cubes are golden on at least two sides, remove the tofu from the heat and set it aside.
2. In the same pan, add chopped onion, minced garlic, and grated ginger, and cook until the onion is translucent.
3. Add curry powder and stir, then mix in well the coconut milk and soy sauce. Return the tofu to the pan and simmer for 10 minutes.
4. If needed, season to taste before serving hot with naan or rice.
7. General Tso's Tofu
Tofu General Tso is a truly delightful vegan dish. Served with firm, crispy tofu cubes, it features a sauce that is at once flavor-packed and easy to make.
Here’s what goes into it:
– Soy sauce
– Rice vinegar
– Hoisin sauce
– Garlic
– Sugar
And that’s it! If you have these ingredients (and tofu) at home, you can whip up dinner in no time.
Ingredients
1 block of firm tofu
3 tablespoons soy sauce
2 tablespoons cornstarch
3 tablespoons rice vinegar
2 tablespoons hoisin sauce
2 tablespoons sugar
1 tablespoon minced garlic
Instructions
1. Tofu should be drained and dried thoroughly with a paper towel. Cut the drained tofu into 1-inch cubes.
2. In a bowl, combine 1 tablespoon of soy sauce, 1 tablespoon of cornstarch, and the cubes of tofu. Mix well to ensure the tofu is evenly coated.
3. In another bowl, soy sauce, vinegar, hoisin sauce, sugar, and garlic are combined to create a sauce mixture.
4. In a pan, heat oil over medium-high heat. Add the tofu and fry it until it’s golden and crispy on all sides. Remove the tofu and set it aside. Reduce the heat and add the sauce mixture to the pan, then return the tofu to the pan, tossing it to coat evenly with the sauce. Serve hot.
8. Tofu Tacos
Tofu Tacos provide a scrumptious mix of extra-firm tofu, olive oil, and taco spices, all nestled in warm corn tortillas and draped with red cabbage, avocado, and fresh cilantro.
Ingredients
Extra-firm tofu, drained and crumbled
Olive oil
Taco seasoning
Corn tortillas
Red cabbage, thinly sliced
Avocado, diced
Fresh cilantro, chopped
Instructions
1. Olive oil should be heated in a skillet at medium heat. Then, crumbled tofu should be added to the skillet and cooked until it is just beginning to brown.
2. Add taco dressing and sauté for 2-3 more minutes, making sure the tofu is nicely coated.
3. In a different vessel, or even the oven, heat up the corn tortillas until warm.
4. Tacos are made by filling each tortilla with tofu that’s been seasoned, along with red cabbage, avocado, and cilantro.
9. Tofu Satay
Tofu Satay features delicious extra-firm tofu marinated in the following:
– Soy sauce
– Peanut butter
– Brown sugar
– Coconut milk
– Lime juice
– Minced garlic
It’s a dish meant to be grilled or pan-seared.
Ingredients
Extra-firm tofu, pressed and cut into cubes
Soy sauce
Peanut butter
Brown sugar
Coconut milk
Lime juice
Garlic, minced
Instructions
1. In a bowl, combine soy sauce, peanut butter, brown sugar, coconut milk, lime juice, and garlic, minced, to create a marinade.
2. Add the tofu cubes to the marinade and soak them for a minimum of 30 minutes so they can really take in all those delicious flavors.
3. Skewer the marinated tofu and grill or pan-sear it over medium heat until golden and heated through.
4. The tofu satay can be served with any number of dipping sauces, for instance: a spicy peanut sauce; a sweet chili sauce.
10. Tofu Katsu
Tofu Katsu is a delightful dish inspired by Japanese cooking, featuring tofu that has been breaded and fried until golden and crispy. Extra-firm tofu takes the place of the pork or chicken that is traditionally used to make katsu.
Unlike in traditional katsu, the tofu is marinated after being cut into steaks, then coated in flour and panko and fried. Tofu katsu is served over a bed of rice and accompanied by a drizzle of tonkatsu sauce.
Ingredients
Extra-firm tofu, 1 block (pressed and drained)
All-purpose flour, 1/2 cup
Unsweetened soy milk, 1/2 cup
Panko breadcrumbs, 1 cup
Soy sauce, 2 tablespoons
Vegetable oil, for frying
Salt and pepper, to taste
Instructions
1. Cut the tofu into 1/2-inch thick slices, then press the slices between weights and let them sit for 10 minutes. Marinate the pressed tofu slices in soy sauce.
2. Set up three shallow dishes: the first should hold flour, the second soy milk, and the third should contain panko breadcrumbs.
3. Make sure the flour is well-seasoned with salt and pepper, then use it to dredge the tofu slices. Dredge the tofu slices in flour, dip them into the soy milk, and then coat them with panko breadcrumbs.
4. Warm vegetable oil in a frying pan over medium heat and brown the tofu slices for about 3 to 4 minutes on each side until they are golden and crispy. Drain on paper towels before serving.
11. Tofu Quiche
Quiche made with tofu is a delicious and plant-based alternative to the traditional dish. A pan of quiche tofu features a blend of firm tofu, milk that isn’t derived from any animals, nutritional yeast, and sautéed onions and garlic.
That mixture is then poured into a pre-made pie crust. Quiche made with tofu is a delicious alternative to the traditional egg dish.
Ingredients
1 block (14 ounces) firm tofu, drained and crumbled
1 pre-made pie crust
1 cup non-dairy milk (such as almond or soy milk)
1 small onion, finely chopped
1 cup spinach, chopped
1/2 cup nutritional yeast
1 teaspoon garlic powder
Instructions
1. Set the oven to 350 degrees Fahrenheit (175 degrees Celsius) and position the pie shell in a pie plate.
2. In a blender, combine the tofu (broken into small pieces), any milk substitute, nutritional yeast, and garlic salt. Blend until smooth.
3. In a frying pan, cook the diced onion and spinach until the onion is clear and the spinach is limp.
4. Mix the tofu with the cooked vegetables, pour into the pie crust, and bake for 35-40 minutes, or until the quiche is set and lightly golden on top. Allow to cool slightly before serving.
12. Tofu Kimchi Stew
Kimchi Tofu Stew brings together sour chopped kimchi, cubed firm tofu, and spicy gochujang. With veggie broth, soy sauce, garlic, and sesame oil, it somehow manages to be both a warm hug and a hearty stew.
Korean-inspired comfort food at its best.
Ingredients
- 1 cup kimchi, chopped
- 200g firm tofu, cubed
- 1 tablespoon gochujang (Korean red pepper paste)
- 2 cups vegetable broth
- 1 tablespoon soy sauce
- 2 cloves garlic, minced
- 1 tablespoon sesame oil
Instructions
1. In a saucepan over medium heat, warm the sesame oil. Add the garlic (minced) and the kimchi (chopped), and sauté for about 2-3 minutes until the mixture becomes fragrant.
2. Incorporate the flavors by adding the gochujang and soy sauce and stirring for another minute.
3. Add the vegetable broth and bring to a boil. Add the cubed tofu and reduce to a simmer. Cook for 10-15 minutes, allowing the flavors to meld together.
4. Garnish with sliced green onions, if desired, and serve hot.
13. Tofu Poke Bowl
Tofu Poke Bowl is a lively dish with a medley of textures and flavors. This Hawaiian staple ensures that even vegetarians can enjoy a delicious bowl filled with different ingredients and packed with flavor.
How to Make Tofu Poke Bowls Ingredients:
For Tofu Marinade:
1/4 cup soy sauce
Juice from 1 lime
1 tablespoon sesame oil
1 teaspoon grated ginger
1/8 teaspoon red pepper flakes (optional)
For Tofu Poke Bowl:
1 block (14 to 16 ounces) extra-firm tofu, cut into bite-sized cubes
1 ripe avocado, pitted and sliced
1 cup seaweed salad (homemade or store-bought)
4 cups brown rice or sushi rice, cooked and cooled to room temperature
Ingredients
Tofu (firm, drained and cubed)
Soy sauce
Sesame oil
Rice vinegar
Cooked brown rice or sushi rice
Avocado (sliced)
Seaweed salad
Instructions
1. In a bowl, whisk together soy sauce, sesame oil, and rice vinegar to form a marinade.
2. Add the cubed tofu to the marinade, ensuring it’s well-coated, and let it marinate for at least 15 minutes.
3. Put a serving of cooked rice in a bowl. Then place the marinated tofu, avocado slices, and seaweed salad on top.
4. If desired, garnish with sliced green onions or sesame seeds. Serve at once.
14. Tofu Tahini Salad
Tahini Tofu Salad is a dish heavy with nutrition. It’s composed of firm tofu, mixed greens, and a dressing made from tahini, lemon juice, soy sauce, and garlic.
Tofu and tahini are both excellent sources of calcium and protein.
Ingredients
- 1 block of firm tofu, pressed and cubed
- 3 tablespoons of tahini
- 2 tablespoons of lemon juice
- 1 tablespoon of soy sauce
- 1 clove of garlic, minced
- 2 cups of mixed salad greens
- 1 tablespoon of olive oil
Instructions
1. In a small bowl, mix tahini, lemon juice, soy sauce, and minced garlic until smooth to form the dressing.
2. Warm olive oil in a nonstick skillet over medium heat. Toss in the tofu and cook it, turning as necessary, until it is golden brown on all sides, about 5-7 minutes.
3. In a large bowl, combine the mixed salad greens, cooked tofu, and the tahini dressing. Toss well to coat the salad evenly with the dressing.
4. Immediately serve the salad; you may optionally garnish it with sesame seeds or freshly chopped herbs for an extra burst of flavor.
