Meet Alex Caspero
Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
Vegan tofu recipes! If you have been looking to start adding tofu to your weekly meal plans as a vegan protein source, then you have really hit the jackpot. In today’s post, I am going to be sharing my top 15 vegan tofu recipes to try and make for your weekly meals. You’ll find all kinds of recipes varying from tacos to sliders and even a few rice bowls!
If you know anything about me, it’s that I love tofu.
I cook with tofu in so many dishes that my life wouldn’t be complete without it! Tofu is so simple to work with and versatile enough that working it into any dish is quick and easy. Needless to say, vegan tofu recipes are a regular in my house.
I know that many of my nutrition clients have negative ideas about tofu, but I’m here to show you that tofu is a must-have ingredient in your kitchen!
Here are some of my favorite vegan tofu recipes.
(PS- I also have a free 7-Day Course on cooking with tofu and other plant-based proteins along with this step-by-step tofu cooking guide for newbies.)
Frequently Asked Questions About Tofu + Vegan Tofu Recipes
Before I share these vegan tofu recipes with you, I first wanted to answer some questions I frequently get asked when it comes to these tofu recipes.
What is tofu made of?
Tofu is a vegan protein source essentially made from soybeans. It’s made with soy milk from soybeans, water, and a coagulant that helps the tofu form and solidify into a block.
Depending on the type of tofu you get, it is typically a creamy and super versatile ingredient when it comes to using it in different recipes.
What are the different types of tofu?
While many ingredients are categorized by flavor, color, or shape, tofu is categorized by its texture. There are actually 5 different types of tofu options you could buy.
You have:
- Silken (the softest)
- Regular
- Firm
- Extra Firm
- Super Firm (the firmest)
This is determined by how much water content the tofu contains.
To give you a better visual, think of it like this. Silken tofu is often compared to a soft cheese like creamy cream cheese which makes it perfect for desserts like vegan cheesecake! Super firm tofu is much denser and almost meat-like. Many prefer to slice it and simply grill it or pan-fry to eat for a healthy weeknight meal.
What does tofu taste like?
Honestly, it doesn’t really taste like much. It has a very mild and bland flavor which can really work in your favor when it comes to these vegan tofu recipes!
When you cook with tofu, it tends to take on the flavor and seasoning of whatever you add to your dish.
For example, you can make a homemade marinade using ingredients such as garlic, soy sauce, ginger, and sriracha and use it in popular recipes such as fried rice or vegan ramen soup.
How do you prepare tofu for vegan tofu recipes?
Depending on the vegan tofu recipes you decide to try and the type of tofu the recipe calls for, you are going to want to prep the tofu before you use it. And, what I mean by prepping it, is to squeeze out as much of the water content as you can from the tofu so that it can properly cook and absorb all of the flavors from the recipe.
There are two different ways to do this:
Method #1
- Slice the tofu evenly and lay them on a kitchen or paper towel.
- Wrap or place another paper towel over them and press down as hard as you can to remove some of the water. You might need to press down a few times.
Note: This is the quickest way to do it but you might not get all of the water out.
Method #2
- For this method, you are doing to want to do the same as above and slice the tofu evenly and lay them flat on a kitchen towel.
- Add another towel over the top, but instead of pressing down, find something heavy to place on top. This could be a pan, baking sheet, book, etc.
- Let the tofu sit under heavy pressure for about an hour or so. If you really want to soak as much water from it as you can, swap out the towel halfway to continue absorption.
Note: This method is more time-consuming but the most effective for getting rid of the water content for these vegan tofu recipes. If you eat a lot of tofu like we do, you may want to consider grabbing a tofu press for easy prep.
Is tofu good for you?
Like I mentioned before, tofu is a great source of protein on a vegan diet. It’s also low in calories and fat but high in iron, calcium, and magnesium. A study published in March 2020 in the journal Circulation found that people who ate at least one weekly serving of tofu had an 18% lower risk of developing heart disease compared with those who ate these foods less than once a month.
Do I have to make tofu or can I buy it at the grocery store?
While there are many out there who have the time (and patience) to make their own tofu, I usually like to visit my local grocery store and buy some organic tofu in the refrigerated vegan food section.
15 Delicious And Easy Vegan Tofu Recipes To Make For Dinner
Whether you like tofu for breakfast, lunch, or dinner, there is something here for you. Plus, most of these vegan tofu recipes are simple, nutritious, and quick to put together!
15 Easy and Delicious Vegan Tofu Recipes
Looking for a hearty, high-protein, cholesterol free breakfast? I’ve got you covered. A twist on the more traditional breakfast burrito, this tofu breakfast taco is savory, a little sweet, with the right amount of spice.
Vegan Tofu Tinga Tacos! If you love spicy food, you’ve gotta try these vegan tofu tinga tacos. They are super easy to make and ready in less than 30 minutes. They are the perfect quick lunch or dinner option.
Grilled Tofu Kebobs with Mint Pesto! A healthy and easy main dish. In in winter I make this on my indoor grilling skillet and take it outside in the summer. Super yummy with Israeli couscous, grilled vegetables and more mint pesto!
Harvest Tofu Salad Sandwich! If you love Panera’s chicken salad sandwich, you’ve gotta try this vegan version! I make this one a few times a month and it's just so, so good.
BBQ Tofu Sliders with Apple Slaw. These sliders are perfect for tailgating parties, football games and get togethers. Vegan and delicious! Crispy BBQ tofu with creamy apple slaw.
Vegan Tofu Migas Tacos! The BEST vegan breakfast and my go-to recipe for lazier weekend mornings. Soft tofu scramble with peppers, onions and tomatoes tossed with crispy tortilla strips and spicy jalapeno salsa. Vegan & Gluten-free.
Peanut Tofu Buddha Bowl! A gluten-free and vegan lunch or dinner. Brown rice, the BEST peanut tofu, vegetables and roasted broccoli in a simple peanut sauce. If you are looking for a healthy buddha bowl recipe, this is it!
If you love buffalo sauce, you’ve gotta try this healthy vegan buffalo tofu chicken salad with crispy buffalo nuggets and vegan ranch. It’s ready in minutes and tastes absolutely amazing every time!
Zucchini and Basil Scramble! A healthy, cholesterol free breakfast option. If you haven’t tried tofu scramble before, you’re in for a treat! High protein and taste just a lot like eggs!
Tropical Tofu Tacos with Mango Salsa! Jerk seasoned tofu with quick mango salsa, shredded cabbage and sliced avocado.
These crispy tofu cubes are great for salads, in pitas, in stir-frys, bowls, you name it. I make a batch almost weekly -- Van loves to snack on them and I throw them into any dish where I need a protein boost.
Vegan Baked Tofu Nuggets! If you like Chick-fil-A nuggets, then you’ve gotta try this vegan version. Baked crispy tofu nuggets that are perfect for kid and adults!
Sesame Ginger Tofu and Veggie Stir-Fry! Looking for a healthy dinner option? This is it! Perfectly crisp tofu, broccoli and carrots in a sesame-ginger-garlic sauce. Vegan & Gluten-Free.
Harissa Tahini Tofu Buddha Bowls! Harissa roasted tofu, roasted potatoes, broccoli and cauliflower covered in a tahini harissa dressing. Grain-free, vegan and gluten-free.
You will love these healthy salad rolls, stuffed with crispy peanut tofu, shredded cabbage, carrots, mint, cilantro and vermicelli noodles. Served with a spicy peanut-lime dipping sauce. Vegan and easily gluten-free.
Looking For More Recipe Ideas?
That’s all for Vegan Tofu Recipes for now. But if you are looking to dive deep into starting a healthier lifestyle, I just released a new 7-day email course on “The Ultimate Guide to Plant-Based Protein” with 40 new recipes- and it’s FREE!
You’ll learn everything there is to know about plant-based protein options and how to incorporate them into your everyday recipes.
If you are looking for more healthy food inspiration, here are some recipe roundups you might enjoy:
I hope this post on vegan tofu recipes was helpful to you and inspired you to try tofu. If you do, I’d love to know any comments, thoughts, or questions you may have about these easy vegan tofu recipes!
The Ultimate Plant-Based Protein Cookbook + Course
(Includes 40+ recipes!)
FREE 7-DAY COURSE + COOKBOOK
(no comments) leave a comment