Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Chef, and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
If you’re looking for a healthy and versatile ingredient to spice up your meals, look no further than tofu. From breakfast recipes to lunch or dinner, there is something here for everyone. Plus, most of these vegan tofu recipes are simple, nutritious, and quick to assemble!
With all of the noise on the internet surrounding soy, deciphering the truth about feeding soy foods to kids becomes easily confusing. As a Registered Dietitian, I’m a huge fan of tofu. It contains plant-based protein, calcium, manganese, iron and vitamin A.
In addition to being a great source of nutrition, certain plant compounds in soy have been found to offer numerous other health benefits. Studies have found that a moderate lifetime intake of soy foods, especially beginning in childhood, appears to be protective against breast cancer in adulthood. Soy is also protective against cardiovascular disease, aa study published in the journal Circulation examined data from 200,000 people and found eating at least one serving of tofu a week was linked to an 18% lower risk of heart disease compared to those who rarely ate tofu. Those who benefited the most were young women before menopause or postmenopausal women who were not taking hormones.
If you’re new to cooking tofu, you’ll need to press it first. This removes excess water and allows the tofu to be chewy and meaty. I have a tofu press, which if you cook tofu often, then I highly recommend grabbing because you will use it over and over again.
If not, then do it the old-school way. Remove the tofu from its package, drain the water, then wrap it in a paper towel or dish towel, then place a heavy object on top. I usually use a cast-iron skillet along with a. few cans on top to help weigh down the water from the tofu. Let it sit for about 10-15 minutes, then remove the tofu and use as directed.
While some recipes don’t ask you to press it first, most do as it makes for an optimal texture.
There are different tofu variations– extra firm, silken, firm and silken firm. The type of tofu does matter for most recipes, especially for silken tofu and extra-firm tofu as they are so different. I use silken tofu in my no-bake chocolate pie recipe and extra-firm when I want chunks, like in my BBQ tofu. If you want to learn more about how to cook tofu, check out my tutorial first.
This delicious BBQ tofu recipe requires only two ingredients! Simple and easy, you’ll love this BBQ tofu in sandwiches, salads, bowls and more. If you love pan-fried tofu, this is the perfect starter recipe. I usually recommend starting here if you are new to tofu.
Get the Recipe: BBQ Tofu
Roasted chipotle squash and tofu in tortillas with a spicy tahini lime cabbage slaw. The perfect tofu recipe for those who think they don’t like tofu. I love the combination of roasted tofu with butternut squash and a creamy tahini slaw. It’s a must-try!
Make the recipe: Roasted Butternut Squash and Chipotle Tofu Tacos
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 kids and adults!
Make the recipe: Tofu Nuggets
Tofu Sofritas tacos, just like you get at Chipotle! If you’ve tried their sofritas tofu before, then you’ve gotta try this copycat version. Braised tofu in a spicy adobo sauce with pinto beans and spices, this recipe is delicious! Vegan and easily gluten-free.
Make the recipe: Tofu Sofritas Tacos
Smoky slabs of miso maple tofu with avocado, arugula, and tomato. Healthy, simple, and the perfect plant-based swap for turkey sandwiches. I love the flavor of this sandwich and hope you try it!
Make the recipe: Smoky Miso Tofu Sandwich
A delicious quick and easy weeknight dinner. Baked crispy tofu and crunchy cashews tossed in a sticky ginger garlic sauce. Serve with rice and steamed broccoli for a healthy, balanced meal. You can serve with regular rice or cauliflower rice.
Make the recipe: Cashew Tofu Stir-Fry
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.
Make the recipe: Tofu Breakfast 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. With plenty of spice from chili powder and paprika, these tinga tacos are a must-make.
Make the recipe: Tofu Tinga Tacos
A healthy and easy main dish. Super yummy with Israeli couscous, grilled vegetables, and more mint pesto! Serve on their own or with your favorite vegan pasta salad for the perfect cookout.
Get the recipe: Grilled Tofu Kebobs with 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. This is another great recipe to introduce yourself to tofu. if you are new to cooking tofu recipes.
Get the recipe: Harvest Tofu Salad Sandwich
These sliders are perfect for tailgating parties, football games and get-togethers. Vegan and delicious! Crispy BBQ tofu with creamy apple slaw. Enjoy as an appetizer or simple meal, or pair with avocado salad for a complete meal.
Make the recipe: BBQ Tofu Sliders
The BEST vegan breakfast and my go-to recipe for lazier weekend mornings. Soft tofu scramble with peppers, green onion, and tomatoes tossed with crispy tortilla strips and spicy jalapeno salsa. Vegan & Gluten-free.
Get the recipe: Tofu Migas Tacos
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! There’s a reason this vegan tofu recipe is a top-rated recipe on my website. A must-try.
Make the recipe: Peanut Tofu Buddha Bowl
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!
Get the recipe: Buffalo Tofu Chicken Salad
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 soy sauce. You can marinate these for cooking these on the stove or make them like air fryer tofu.
Get the recipe: Sesame Tofu Stir-Fry
If you love feta, you’ve gotta try this vegan tofu feta recipe. Perfect for greek style salads, sandwiches, and more. One of our favorite vegan tofu recipes, hope you try this one!
Make the recipe: Vegan Tofu Feta Recipe
Vegan Rice Bowls with cilantro lime tofu, rice, black beans, corn salad, and tomatoes. A healthy plant-based bowl meal that’s perfect for meal prep, lunch, and dinner.
Make the recipe: Tofu Rice Bowl with Black Beans
Fresh Vietnamese Tofu Spring Rolls! You will love these healthy rice paper salad rolls with crispy peanut tofu, shredded cabbage, carrots, mint, cilantro, and vermicelli noodles.
Make the recipe: Vietnamese Tofu Spring Rolls
Sheet Pan Spicy Tofu and Green Beans! You are going to love this one pan meal. Spicy tofu with crispy green beans. Vegan and Gluten-Free, a must-make!
Make the recipe: Sheet Pan Spicy Tofu
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!
Make the recipe: Tofu Scramble
Tropical Tofu Tacos with Mango Salsa! Jerk seasoned tofu with quick mango salsa, shredded cabbage, and sliced avocado.
Make the recipe: Tropical Tofu Mango Tacos
These crispy tofu cubes are great for salads, pitas, stir-fries, bowls, you name it. I make a batch almost weekly — my kids love to snack on them and I throw them into any dish where I need a protein boost. I love them on salads, vegan tacos and in bowls.
Make the recipe: How to Make Crispy Tofu Cubes
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