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For a long time, I only used tofu in stir-fries. I thought it was bland and tricky to get right. Once I learned a few basic methods, it became one of my most reliable ingredients. It’s affordable, packed with protein, and can be made crispy, creamy, or chewy depending on how you cook it.
These recipes are how I use tofu now for easy breakfasts, lunches, and dinners.
They’re straightforward and turn a simple block of tofu into something really good.
1. Simple Scrambled Tofu
Crumbled firm tofu sautéed with turmeric (for color), nutritional yeast, and black salt (for an eggy taste). I add spinach or peppers if I have them.
Nutrition per serving:
- Calories: 180
- Protein: 16g
- Carbs: 7g
- Fat: 11g
- Fiber: 3g
Click here to get the full recipe
2. Crispy Pan-Fried Tofu
The easiest method. Cubes of extra-firm tofu patted dry, tossed in cornstarch and garlic powder, then pan-fried in a little oil until golden and crisp on all sides.
Nutrition per serving:
- Calories: 220
- Protein: 18g
- Carbs: 12g
- Fat: 12g
- Fiber: 2g
Click here to get the full recipe
3. Baked BBQ Tofu
Pressed tofu cut into slices, marinated in BBQ sauce, and baked until chewy and caramelized around the edges. Great in sandwiches or bowls.
Nutrition per serving:
- Calories: 200
- Protein: 16g
- Carbs: 22g
- Fat: 6g
- Fiber: 2g
Click here to get the full recipe
4. Blended Silken Tofu “Ranch” Dip
A block of silken tofu blended with lemon juice, garlic powder, dill, and onion powder until perfectly smooth. I use it as a veggie dip or salad dressing.
Nutrition per serving (¼ cup):
- Calories: 60
- Protein: 6g
- Carbs: 3g
- Fat: 3g
- Fiber: 1g
Click here to get the full recipe
5. Tofu “Feta”
Crumbled extra-firm tofu marinated in lemon juice, apple cider vinegar, dried oregano, and salt. After sitting for an hour, it’s tangy and perfect for salads.
Nutrition per serving:
- Calories: 100
- Protein: 10g
- Carbs: 4g
- Fat: 6g
- Fiber: 1g
Click here to get the full recipe
6. Spicy Peanut Noodles with Tofu
Crispy pan-fried tofu cubes tossed with noodles and a quick sauce of peanut butter, soy sauce, and sriracha. A 20-minute meal.
Nutrition per serving:
- Calories: 420
- Protein: 22g
- Carbs: 45g
- Fat: 18g
- Fiber: 6g
Click here to get the full recipe
7. Tofu and Vegetable Stir-Fry
A classic. Any vegetables I have on hand stir-fried with cubed tofu in a simple sauce of soy sauce, garlic, and ginger. Served over rice.
Nutrition per serving:
- Calories: 280
- Protein: 19g
- Carbs: 25g
- Fat: 12g
- Fiber: 6g
Click here to get the full recipe
8. Tofu “Ricotta” for Pasta
Blended firm tofu with lemon zest, nutritional yeast, garlic, and basil. I stir it into hot pasta with a splash of pasta water for a creamy sauce.
Nutrition per serving:
- Calories: 210
- Protein: 17g
- Carbs: 18g
- Fat: 8g
- Fiber: 4g
Click here to get the full recipe
9. Sweet and Sour Tofu
Crispy baked or pan-fried tofu pieces coated in a simple, sticky sauce made from pineapple juice, ketchup, vinegar, and soy sauce.
Nutrition per serving:
- Calories: 260
- Protein: 15g
- Carbs: 30g
- Fat: 9g
- Fiber: 2g
Click here to get the full recipe
10. Tofu “Egg” Salad Sandwich
Mashed firm tofu mixed with vegan mayo, mustard, celery, and a pinch of black salt. It’s a cold, creamy sandwich filling.
Nutrition per serving:
- Calories: 220
- Protein: 15g
- Carbs: 10g
- Fat: 14g
- Fiber: 2g
Click here to get the full recipe
11. Miso Ginger Soup with Tofu
A quick, soothing soup. I simmer vegetable broth with grated ginger, then add miso paste and cubed silken tofu just before serving.
Nutrition per serving:
- Calories: 120
- Protein: 9g
- Carbs: 10g
- Fat: 5g
- Fiber: 2g
Click here to get the full recipe
12. Crispy Tofu “Bacon” Strips
Thinly sliced tofu marinated in a mix of soy sauce, liquid smoke, and maple syrup, then baked until crisp. Perfect for BLTs.
Nutrition per serving:
- Calories: 90
- Protein: 9g
- Carbs: 6g
- Fat: 4g
- Fiber: 1g
Click here to get the full recipe
13. General Tso’s Tofu
Crispy tofu bites coated in a classic sweet, spicy, and tangy sauce. I serve it with steamed broccoli and rice for a takeout-style meal at home.
Nutrition per serving:
- Calories: 300
- Protein: 16g
- Carbs: 35g
- Fat: 11g
- Fiber: 3g
Click here to get the full recipe
14. Chocolate Silk Pie (Silken Tofu)
A simple dessert. Blended silken tofu with melted dark chocolate and a little maple syrup, poured into a crust and chilled until set.
Nutrition per serving (1 slice):
- Calories: 280
- Protein: 7g
- Carbs: 30g
- Fat: 16g
- Fiber: 4g
Click here to get the full recipe
15. Tofu “Tikka Masala” Bites
Baked tofu cubes simmered in a creamy, spiced tomato and coconut milk sauce. An easy way to enjoy curry flavors.
Nutrition per serving:
- Calories: 280
- Protein: 16g
- Carbs: 18g
- Fat: 16g
- Fiber: 4g
Click here to get the full recipe
16. Lemon Herb Baked Tofu Steaks
Thick slices of pressed tofu marinated in lemon juice, olive oil, and dried herbs, then baked. They’re great as a main dish with potatoes and greens.
Nutrition per serving:
- Calories: 200
- Protein: 18g
- Carbs: 5g
- Fat: 12g
- Fiber: 2g
Click here to get the full recipe
17. Buffalo Tofu Wrap
Crispy baked tofu tossed in buffalo sauce, wrapped in a tortilla with lettuce, tomato, and a cool vegan ranch or blue cheese dressing.
Nutrition per serving:
- Calories: 320
- Protein: 18g
- Carbs: 35g
- Fat: 13g
- Fiber: 5g
Click here to get the full recipe
18. Tofu and Broccoli in Garlic Sauce
Steamed broccoli and pan-fried tofu in a savory, garlicky brown sauce. It’s faster and easier than ordering delivery.
Nutrition per serving:
- Calories: 240
- Protein: 18g
- Carbs: 18g
- Fat: 12g
- Fiber: 6g
