55 Easy Tofu Recipes
If you’ve got a block of tofu in the fridge and no plan for it, you’re in the right place. I’ve been teaching people how to cook tofu for over 20 years because, as a dietitian, I know that it’s one of the best plant proteins there is, and most people don’t know how to cook it!
From breakfast recipes to lunch or dinner, there is something here for everyone. Plus, most of these tofu recipes are simple, nutritious, and quick to assemble! They are sorted by what you’re in the mood for, and if your tofu keeps coming out soggy, then start with the section below to learn how to make perfectly crispy tofu every time.
Start here: How to make tofu actually crispy
If you think tofu tastes gross, then my guess is that you just haven’t had it cooked properly! Perfectly cooked tofu is a game changer and there are a few techniques that will help get you there.
A block of tofu is mostly water, held in a sponge. When you cook tofu, heat drives that water to the surface, and water on the surface steams instead of browning, so you end up with tofu that’s pale and squeaky rather than crisp. That’s why the key to perfectly crisp tofu is about transferring the water.
How to Press Tofu
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, 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.
Note that you don’t need to press super-firm or high-protein tofu, which will come vacuum-packed with very little water in it. Silken tofu also doesn’t need to be pressed, as it is supposed to be soft and will disintegrate when pressed!
Dry it properly
After pressing your tofu block, you’ll want to pat every surface with a towel as any surface moisture is moisture that has to boil off before the browning starts.
Consider cornstarch
You don’t have to always use cornstarch! I would say many of my tofu recipes do use cornstarch to help with browning, but it’s not a must. However, a little cornstarch with your spices helps to dry out the tofu and give it a crispy outer shell.
Don’t crowd your tofu!
Crowded tofu will steam, so if you are baking or sautéing your tofu, make sure to spread it out on the pan and, if you are pan-frying, then don’t turn it until the edges on the bottom have begun to brown.
My full method, with photos, is in my How to Make Crispy Baked Tofu recipe. If you’ve got an air fryer, how to make air fryer tofu is faster and gets crisper still, and it’s what I use most weeknights.
What about freezing tofu?
Freezing tofu and then thawing it is another great trick to remove water and change the texture of tofu. When you freeze a block, the water inside expands as it freezes and leaves behind a more open, spongier structure that can soak up marinade and crisp up, giving a chewier texture that’s closer to meat.
If you want to try this in any tofu recipe, then you can freeze the tofu in the package, thaw overnight and then press.
Which tofu should you buy?
| Type of tofu | What’s it used for? |
|---|---|
| Extra-Firm | This is my default tofu! It holds its shape well, crisps well, and works in almost every tofu recipe below. If your recipe just says “tofu” then use extra-firm. |
| Firm | Firm tofu is slightly softer than extra-firm and a little more delicate. It’s good for scrambles and stir-fries. |
| Super-firm/high-protein | This is vacuum-packed, dense tofu with barely any water. You don’t need to press it and it contains the highest protein per ounce and is a great choice for cubes and skewers. |
| Silken | Silken tofu is so much different than firm tofu! It’s custardy, delicate, and you never need to press it. Use it for dressings, puddings, and blending into sauces and soups. |
| Sprouted | Sprouted tofu is made from sprouted soybeans; it’s slightly nuttier and a little easier to digest for some stomachs. You can use this in any recipe that calls for tofu, extra-firm or firm. |
| Smoked or baked | This is already seasoned, firm tofu. You can just slice and enjoy it! It’s great on sandwiches and salads when you don’t want to cook. |
Tofu Bowl Recipes
This is a great section to start if you aren’t sure what to make, since these are the easiest to build from whatever is in your fridge!
Tofu Rice Bowl with Black Beans
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
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! 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
Tofu Poke Bowl
No cooking needed for this bowl! You marinate the tofu, then combine with cucumbers, rice, seaweed, edamame and a spicy poke sauce.
Make the Recipe: Tofu Poke Bowls
Air Fryer Bang Bang Tofu Bowls
Another fantastic bowl that I love so much! If you like spicy bang bang sauce, then you’ve gotta make these bowls. The trick is very crispy tofu made with tapioca starch (or any starch!)
Make the Recipe: Air Fryer Bang Bang Tofu Bowls
Chili Crisp Bowls with Tofu
Chili crisp tofu bowls! Pan-fried tofu tossed in a spicy chili crisp sauce, then served with rice, quick pickled cucumbers, scallions and sesame seeds.
As reader Chloe says, “Made this for dinner tonight! It was so good and so easy to make! We made it in under 30 minutes! The sauce is great, it has a nice kick that balances so well with the cold cucumbers. Will keep this on the rotation for sure! Thanks for another great recipe!”
Make the Recipe: Chili Crisp Tofu Bowls
Spicy Gochujang Crispy Tofu Bowls
These Korean-inspired bowls are so incredibly flavorful; you’ve gotta try this sweet and spicy sauce, especially on crispy, pan-fried tofu. Then it’s paired with rice and a simple sriracha mayo.
Make the Recipe: Spicy Gochujang Tofu Bowls
Tofu Satay Bowls
If you love satay, then you’ve gotta try it in these peanut tofu satay bowls. With peanut tofu, rice, cucumbers and a yummy peanut satay sauce on top. 18 grams protein per serving!
Make the Recipe: Tofu Satay Bowls
Harissa Tahini Tofu Bowls
Another spicy tofu bowl, with roasted potatoes, broccoli and a tahini harissa dressing on top that’s one party creamy and one part spicy. With 21 g protein and 10 g fiber per serving.
Make the Recipe: Harissa Tahini Tofu Bowls
Sweet Potato Vegan Bowls
This is such a classic, nourishing bowl! It tastes like it came from your favorite healthy deli– roasted sweet potatoes, crispy tofu, kale, couscous and a creamy lemon tahini dressing. As reader Ashley says, “This receipe was easy to make and yummy. We subbed in arugala for the kale and sprinkled feta on top of the bowls. ”
Make the Recipe: Sweet Potato Vegan Buddha Bowls
Plant-Based Sheet Pan Ranch Bowls
This tofu recipe is for the ranch fans! Roasted ranch potatoes, crispy ranch tofu, farro, salad and a creamy, non-dairy ranch dressing.
As reader Miranda says, “Oh man, this recipe was amazing! It’s the best vegan ranch I’ve come across, so dilly! YUM.”
Make the Recipe: Sheet Pan Ranch Bowls
Banh Mi Inspired Noodle Bowls
Banh Mi, but in noodle form! Packed with extra-crispy tofu planks, a tangy ginger-lime dressing, plenty of vegetables and rice noodles.
As reader Sophia says, “This was great. I love bahn mi sandwiches and wanted to try this salad version. the tofu is a 10!”
Make the Recipe: Banh Mi Noodle Bowls
Honey Ginger Tofu with Rice and Cucumber Salad
This honey ginger tofu bowl is such a unique way to enjoy tofu– instead of cubing or tearing it, you grate it! This increases surface area and makes for a very meat-like texture that’s perfect in a honey ginger sauce alongside rice and cucumber salad.
Make the Recipe: Honey Ginger Tofu
Tofu Tacos, Wraps and Sandwich Recipes
Tofu is so incredibly versatile, especially in these tacos and sandwich recipes.
Crispy Tofu Tacos with Cashew Lime Crema
Ready in just 30 minutes, these vegan street tacos are packed with protein and taste so incredibly meaty and delicious.
Make the Recipe: Crispy Tofu Tacos with Cashew Lime Crema
Chipotle Tofu and Butternut Squash Tacos
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
Buffalo Tofu Tacos
The key to these buffalo tofu tacos is shredding the tofu, then cooking them in a very hot cast iron skillet until browned and topping with buffalo sauce. Served taco style with avocado slaw and ranch dressing!
Make the Recipe: Buffalo Tofu Tacos
Blackened Tofu Tacos with Pineapple Slaw
Crispy blackened tofu tucked into warm tortillas and topped with a simple pineapple slaw. Perfect for an easy dinner or entertaining! These are a must-try taco!
Make the Recipe: Blackened Tofu Tacos
Vegan Fish Tacos
The key to these vegan tacos is to make the tofu as crispy as possible. For that, I use a triple dip: first in lemon juice and nori powder, then into a thick batter and finally into panko breadcrumbs. Bake the tofu until very crispy, then tuck into pillowy flour tortillas and top with lots of creamy, bright slaw.
Make the Recipe: Vegan Fish Tacos
Copycat Chipotle Sofritas Tacos
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
Tofu Migas Tacos
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.
Get the recipe: Tofu Migas Tacos
Tofu Breakfast Tacos
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. Try it with my candied jalapenos or jalapeno salsa on top.
Make the recipe: Tofu Breakfast Tacos
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. With plenty of spice from chili powder and paprika, these tinga tacos are a must-make.
Make the recipe: Tofu Tinga Tacos
Tropical Tofu Mango Tacos
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
Tofu Gyros
Delicious plant-based tofu gyros made with thinly sliced tofu, tzatziki, and a cucumber tomato salad. Served on fluffy pita bread– who needs meat when you’ve got tofu!?
Make the Recipe: Tofu Gyros
BBQ Tofu Sandwiches with Slaw
The secret in this tofu recipe is to finely shred the tofu using a box grater. If you don’t have a box grater, then you can finely chop the tofu, but shredding it produces a unique texture that is similar to a pulled BBQ sandwich.
Then, once the tofu is shredded, it’s tossed with spices and baked until chewy. This is the other secret in making this recipe work– baking the tofu dries it out so it gets meaty and chewy.
Make the Recipe: BBQ Tofu Sandwich
Smoky Miso Tofu Sandwich
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
Tofu Chicken 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. If you are new to cooking tofu recipes, this is a great intro sandwich one to try.
Get the recipe: Harvest Tofu Salad Sandwich
Vegan Egg Salad Sandwich
This is egg salad made with tofu that tastes and looks like traditional egg salad! Perfect for sandwiches, stuffing into tomatoes or enjoy as-is.
Make the Recipe: Vegan Egg Salad Sandwich
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. Enjoy as an appetizer or simple meal, or pair with avocado salad for a complete meal.
Make the recipe: BBQ Tofu Sliders
Tofu Banh Mi Sandwich
Reader Dayna says, “These sandwiches were fantastic! My whole family loved them. I used shredded cabbage instead of the cucumber and made the veggies and sriracha ahead of time. It all came together really quickly. Such an interesting combination of flavors and textures. Definitely making these sammies again. Thanks so much for the recipe!”
Make the Recipe: Tofu Banh Mi Sandwich
Tofu Italian Panini
My whole family loves this panini and with 14 g of protein per serving, it’s satisfying and delicious. Grilled mushrooms, zucchini and lemon tofu with a lemon-basil mayo.
Make the Recipe: Tofu Italian Panini
Tofu Caesar Salad Wrap
This vegan chicken caesar wrap is packed with crispy baked tofu, creamy dairy-free caesar dressing, and 18g of plant-based protein per serving. Easy, satisfying, and totally plant-based.
Make the Recipe: Caesar Salad Wrap
Thai Tofu Larb Lettuce Wraps
Inspired by larb, these lettuce wraps are one of my favorite tofu recipes to serve to guests. Made with shredded tofu, cilantro, mint, soy sauce, lime juice and peanuts then served with sticky rice and crunchy lettuce.
Make the Recioe: Thai Larb Tofu Lettuce Wraps
Peanut Tofu Lettuce Wraps
If you like a sweet hoisin chili sauce, chewy tofu, and crisp lettuce, then these tofu lettuce wraps are for you! They are also fairly easy to whip up and are both vegan and gluten-free.
Make the Recipe: Peanut Tofu Lettuce Wraps
Vegan Tofu Spring Rolls
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
Vegan Summer Tofu Rolls with Basil
A light & healthy dinner for nights you don’t feel like cooking. Vegan summer rolls stuffed with crisp vegetables, tofu & basil and a spicy peanut sauce to dip!
Make the Recipe: Summer Tofu Rolls with Basil
Stir-Fries, Curries and Tofu Dinners
Kung Pao Tofu
This Kung Pao Tofu is a vegetarian take on the classic Chinese American staple, kung pao chicken. My version features crispy pan-fried tofu, veggies and a sticky spicy sweet kung pao sauce.
Make the Recipe: Kung Pao Tofu
Sweet and Sour Tofu
Crispy tofu is tossed in a homemade sweet and sour sauce with peppers and pineapple and served over rice. Easy and delicious, with several 5-star reviews.
Make the Recipe: Sweet and Sour Tofu
Cashew Tofu Stir-Fry
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
Tofu Thai Red Curry
If you like Thai red curry, then you’ve got to try this tofu Thai red curry recipe. An incredibly hearty and satisfying meal served with rice. With 15 g of tofu per serving, one reader said this was the “best tofu recipe she’s ever tried”
Make the Recipe: Tofu Thai Red Curry
Delicata Squash and Tofu Red Curry
This curry dish is an ode to three of my favorite things: tofu, curry and of course, delicata squash. If you can’t find delicata squash, feel free to sub in peeled and cubed butternut or kabocha squash.
Make the Recipe: Delicata Squash and Tofu Red Curry
Sesame Ginger Tofu and Veggie Stir Fry
This is a great recipe to learn how to cook perfectly crisp tofu! If you want restaurant quality tofu without a ton of oil, you need a little cornstarch. Or, arrowroot starch for those of you who can’t have corn. Toss the pressed and cubed tofu with cornstarch, then pan fry in a smidge of oil. The cornstarch creates a crispy crust that allows the tofu to hold its shape after you add the sauce.
Make the Recipe: Tofu Veggie Stir Fry
15 Minute Vegan Pad Thai
My vegan pad thai is ready in just 15 minutes, with 14 g of protein and 7 g of fiber per serving.
It’s ready in less time than it takes to call up take-out or rummage in the pantry trying to decide what to make!
Make the Recipe: Vegan Pad Thai
Tofu Basil Fried Rice
Like all my favorite tofu recipes, this one is layered with flavor and texture. Crispy shallots, chewy rice, fragrant basil, chewy tofu, and serrano peppers! It’s so good and easily vegan; you’ve got to make it.
Make the Recipe: Tofu Fried Rice with Basil
Kimchi Tofu Fried Rice
This tofu recipe comes together fairly quick and it customizable to whatever vegetables you had on hand. I used shiitake mushrooms and baby bok choy, but I think that broccoli would tastes just as delicious.
You’ll want to use day-old rice in this recipe so if you don’t have leftovers naturally then plan ahead and cook the rice the night before. Making fried rice with just cooked, warm rice ensures that your dish will be soggy, without the distinct chewy grains that good fried rice has.
Make the Recipe: Kimchi Tofu Fried Rice
Slow Cooker Vegan Saag Paneer
If you love Saag Paneer or Palak Paneer, you’ve gotta try this healthy, crockpot version! A delicious way to eat your vegetables and tofu, with 12g plant-based protein per serving.
Make the Recipe: Vegan Saag Paneer
Slow Cooker Butter Chickpeas with Tofu
This slow cooker chickpea curry is packed with protein, vegan and gluten free. A healthier take on the favorite Indian dish, Butter Chicken, but made with chickpeas and tofu.
Make the Recipe: Slow Cooker Butter Chickpeas with Tofu
Sheet Pan Spicy Tofu with Green Beans
Exactly as it sounds, but made on a single sheet pan. Spicy tofu with crispy green beans.
Make the recipe: Sheet Pan Spicy Tofu
BBQ Tofu
This delicious BBQ tofu recipe requires only two ingredients, and is one of the easiest tofu recipes out there. Try this 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
Grilled BBQ Tofu Kebobs
Similar to my BBQ Tofu, but in kebob form with grilled succotash. A healthy, protein and fiber-rich meal.
Make the Recipe: Grilled BBQ Tofu Kebobs and Succotash
Salad Recipes with Tofu
Spicy Kale Salad with Avocado Ranch
This spicy kale salad with avocado ranch is so delicious thanks to the very delicious Nashville Tofu Nuggets on top, but also perfectly balanced thanks to the avocado, corn, tomatoes, and cooling avocado ranch dressing.
It’s a meal salad– hearty and incredibly satisfying, and once you make a batch of those nuggets, I know you are going to want to make this to pair with.
Make the Recipe: Spicy Kale Salad
Greek Salad with Tofu Feta
The secret in making this cheese is pressing the tofu for a minimum of 1 hour. In an hour, you will be left with a squished block of tofu Now, the magic begins! Because tofu is so porous and spongy, you need to get rid of it’s liquid so that you can rehydrate it with the good stuff- salty, tart feta marinade!
Enjoy it in this Greek Salad.
Make the Recipe: Vegan Greek Salad with Tofu Feta
Ranch Kale Salad with BBQ Tofu
A hearty salad for BBQ lovers! Homemade ranch dressing tossed with kale, tomatoes, corn, and avocado with chewy BBQ tofu nuggets. One of my favorite tofu recipes, especially with the BBQ tofu nuggets on top.
Make the Recipe: Ranch Kale Salad with BBQ Tofu
Blackened Tofu Caesar Salad
A hearty, plant-based Caesar salad! Blackened tofu crumbles with a vegan Caesar dressing. If you love Caesar salad, then you’ll want to try this vegan caesar salad version with blackened tofu!
Make the Recipe: Blackened Tofu Caesar Salad
Simple Tomato and Tofu Vegan Feta Salad
This salad is so simple and easy and a testimant to how versatile tofu can be; tomatoes, cucumbers, basil, parsley and homemade tofu vegan feta.
Make the Recipe: Simple Tomato and Tofu Vegan Feta Salad
Buffalo Tofu Chicken Salad
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
Silken Tofu and No-Cook Tofu Recipes
Vegan Tofu Feta
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
Japanese Cold Silken Tofu Recipe
If you’re new to silken tofu, start here! This is my favorite silken tofu recipe that I’ve made for countless cooking classes, all to rave reviews. It’s a simple, flavorful silken tofu with a sesame soy sauce and garnished with chili peppers, scallions and sesame seeds.
Make the Recipe: Cold Silken Tofu
Chocolate Vegan Pudding
This healthy chocolate pudding is incredibly creamy thanks to a secret ingredient– silken tofu! Don’t worry– you’d never guess it contains tofu. A must try!
Make the recipe: Chocolate Vegan Pudding
No Bake Vegan Chocolate Peanut Butter Pie
This is my husbands favorite dessert and one of my favorite chocolate pies! It tastes just like a peanut butter cup and you’ll never guess the secret ingredient! (Well, maybe you can as you are on this page for tofu recipes!)
Make the Recipe: Vegan Chocolate Peanut Butter Pie
Comfort Food and Bigger Meals
Baked Tofu Nuggets with Copycat Chick-fil-A Sauce
Vegan Baked Tofu Nuggets! This is one of my most popular tofu recipes and 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 Piccata
This is the recipe when you want to serve tofu, but make it fancy! Pan seared crispy tofu in a butter lemon caper sauce, served over mashed potatoes for a cozy, plant-based main dish.
Make the Recipe: Tofu Piccata
Vegan Spinach Lasagna with Tofu Ricotta
A dairy-free lasagna made with a red lentil sauce (hi, extra protein and fiber!) plus a creamy tofu ricotta.
Make the Recipe: Vegan Spinach Lasagna with Tofu Ricotta
Grilled Tofu Kebobs with Mint Pesto
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
Tofu 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! This is one of my favorite tofu recipes for breakfast and a must-try, especially if you are new to cooking with tofu.
Make the recipe: Tofu Scramble
Crispy Tofu Cubes
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
Is Soy Healthy?
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.
Frequently Asked Questions
Do you have to press tofu?
For crispy tofu, yes– pressing is most of what makes the difference. For tofu going into a soup, a sauce or a scramble, you can skip it.
What’s the difference between firm and extra-firm tofu?
Water conten; extra-firm has less and therefore holds its shape better and crisps more easily and needs less pressing. Firm is slightly more delicate and better in saucy dishes.
Why is my tofu soggy?
Soggy tofu is almost always one of four things: it wasn’t pressed, it wasn’t dried after pressing, or the pan was crowded. See above for tips on how to make crispy tofu!
Can you eat raw tofu?
Yes. Tofu is a cooked product already– the soybeans are boiled to make it– so it’s safe straight from the package. Silken tofu is eaten cold all the time, and the Japanese cold silken tofu above is exactly that.
Can you freeze tofu?
Yes, and it’s helpful to change the texture of tofu in a way that’s great in some recipes as it becomes spongier and chewier.
How long does tofu last once opened?
Three to five days in the fridge, submerged in fresh water in a covered container, changing the water daily.
I see a number of your tofu recipes that I would like to try. However, I don’t see where you have the nutrition breakdown for them. That surprises me, since you’re a dietician and should have access to the calculation software. Also, have you published them in a cookbook?
Hi Paula, the recipes should have the nutrition breakdown at the bottom of the recipes. If you have trouble finding them or if any are missing, let me know and I can fix it. These tofu recipes are not published in a cookbook!