Hungry for something budget-friendly, plant-based and healthy? Our best tofu recipes and ideas serve up big flavor, showcasing this plant-based protein's versatility.
24 Best Tofu Recipes
Updated on May 28, 2025
1/24
Miso Soup
Skill Level
Medium
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Curl up with a steamy bowl of miso soup, a comforting meatless Monday meal when you need something delicious and lightning fast. You'll love the flavorful broth made with dashi powder, gingerroot and miso for its bold pop of savory goodness. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/4 cup: 233 calories, 3g fat (1g saturated fat), 0 cholesterol, 3733mg sodium, 29g carbohydrate (7g sugars, 2g fiber), 22g protein.
A quick, cozy classic that showcases tofu at its most comforting, this miso soup utilizes silken tofu simmering in a savory miso-ginger broth, soaking up rich umami flavor. Ready in just 20 minutes, it’s a warm, nourishing dish perfect for beginners and longtime tofu fans alike.
2/24
Crispy Baked Tofu
Skill Level
Easy
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
You'll never need another crispy baked tofu recipe! My version is nice and crisp on the outside while remaining super soft on the inside. —Ralph Jones, San Diego, California
Nutrition Facts:
1 serving: 154 calories, 12g fat (2g saturated fat), 0 cholesterol, 949mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 10g protein.
This crispy baked tofu is a game-changer for anyone looking to add a satisfying crunch to their plant-based meals. Start by pressing firm tofu to remove excess moisture, then bake it at 400°F for 25 to 30 minutes—no frying required, just a straightforward baking process that delivers a delicious golden crispy exterior every time.
3/24
Tofu Scramble
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I have lots of vegan friends, and this flavorful breakfast saute is a perfect dish for them. The recipe is made with tofu and veggies seasoned with a secret ingredient, and the spice blend will keep people guessing. —Suzanne Podhaizer, St. Johnsbury, Vermont
Nutrition Facts:
1 serving: 160 calories, 9g fat (1g saturated fat), 0 cholesterol, 993mg sodium, 11g carbohydrate (5g sugars, 3g fiber), 11g protein.
This tofu scramble—fluffy, flavorful and packed with protein—is a hearty, plant-based spin on a breakfast favorite. Seasoned with turmeric and black salt for that classic eggy taste, it’s a quick customizable vegan breakfast dish that highlights tofu’s knack for soaking up bold, savory flavor.
4/24
Tofu and Veggie Buddha Bowl With Miso Dressing
Skill Level
Easy
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
This is a healthy, colorful, one-bowl meal for those looking to mix things up in the kitchen. It's loaded with cabbage, mushrooms, radishes and carrots. Serve either warm or at room temperature. —Andrea Potischman, Menlo Park, California
Nutrition Facts:
1 bowl: 805 calories, 34g fat (5g saturated fat), 0 cholesterol, 2203mg sodium, 100g carbohydrate (27g sugars, 19g fiber), 36g protein.
This colorful Buddha bowl is as nourishing as it is beautiful, filled with crisp veggies like cabbage, mushrooms, radishes and carrots layered over hearty grains and topped with golden, crispy tofu. The star of the show? A creamy miso dressing that brings rich, savory-tangy depth to every bite.
5/24
Tofu Chicken Nuggets
Skill Level
Easy
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
These tofu chicken nuggets can be made ahead to use throughout the week. To mimic the taste (and texture!) of chicken, we also use a plant-based product called seitan. —Rashanda Cobbins, Milwaukee, Wisconsin
Nutrition Facts:
5 pieces: 268 calories, 11g fat (1g saturated fat), 0 cholesterol, 56mg sodium, 14g carbohydrate (0 sugars, 0 fiber), 26g protein.
This playful plant-based take on a beloved classic packs all the crispy, golden goodness without the meat. Made with a flavorful blend of tofu, vital wheat gluten and cozy spices, the nuggets are steamed and pan-fried to perfection—crunchy on the outside, yet tender and oh, so satisfying on the inside. Perfect for dipping, sharing or snacking straight from the pan, they’re a feel-good favorite for vegans and veggie-lovers alike.
6/24
Tofu Lasagna
Skill Level
Medium
Total Time
1 hour 15 min
Servings
12 servings
From the Recipe Creator:
No one will guess tofu is buried in the layers of this delicious lasagna! It's a slimmed-down version of the classic. —Christine Laba, Arlington, Virginia.
Nutrition Facts:
1 piece: 227 calories, 8g fat (4g saturated fat), 18mg cholesterol, 429mg sodium, 25g carbohydrate (6g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1/2 fat.
Need a winter-cozy vegan dinner? Look no further than this comforting meatless twist on a beloved classic. It layers tender lasagna noodles with a savory blend of tofu, spinach and mushrooms, all nestled in a rich tomato sauce and topped with melty cheese. The tofu mimics ricotta beautifully, soaking up the herbs and spices for a hearty, flavor-packed bite.
7/24
Thai Curry Soup
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
This veggie Thai curry soup is a cozy, flavor-forward dish that captures the essence of Thai ingredients in every spoonful. Silken tofu gently simmers in a luscious coconut milk broth infused with red curry paste, mingling with colorful vegetables for a balanced bite of spice, sweetness and savory depth. The recipe is quick to whip up and bursting with bold, feel-good flavor—ideal for busy weeknights or when you want to serve something a little special.
8/24
Better than Egg Salad
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
One of my favorite summer sandwich recipes is truly better than egg salad. This clever plant-based take on a lunchtime classic swaps in tofu for eggs without sacrificing that traditional creamy, comforting flavor. Seasoned just right, the tofu mimics the texture and taste of traditional egg salad, making it perfect for sandwiches, wraps or spooning straight from the bowl. It’s quick to whip up, protein-packed and sure to win over both seasoned vegans and curious newcomers alike.
9/24
Vegetarian Pad Thai
Skill Level
Medium
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts:
1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
Featuring tender rice noodles, crisp vegetables and tofu that soaks up the rich, tangy sauce, this recipe is a delightful balance of sweet, sour and savory notes. Quick to prepare and perfect for weeknight dinners, this recipe showcases tofu’s versatility, making it a satisfying option for both longtime vegans and those new to plant-based eating.
10/24
Tofu Stir-Fry with Brussels Sprouts
Skill Level
Easy
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
I love cooking with Brussels sprouts. This tofu stir-fry recipe is the perfect quick and healthy weeknight meal. You can also make a scrumptious hoagie by stuffing toasted rolls with this tasty mixture. —Joseph Sciascia, San Mateo, California
Nutrition Facts:
1-1/3 cups: 268 calories, 16g fat (7g saturated fat), 0 cholesterol, 463mg sodium, 24g carbohydrate (9g sugars, 8g fiber), 13g protein.
This tofu stir-fry with Brussels sprouts brings big flavor and plant-based flair to the table with tofu that’s lightly crisped to golden perfection and paired with toasted, slivered almonds for a playful spin on texture. Whether you’re a seasoned vegan or just tofu-curious, this dish is perfect for saucy dipping and weeknight dinners with a twist.
11/24
Vegan Stuffed Shells
Skill Level
Medium
Total Time
1 hour 5 min
Servings
12 servings
From the Recipe Creator:
Low-fat and dairy-free, these jumbo pasta shells are stuffed with vegetables like mushrooms, spinach and onions and packed with protein-rich tofu. It's a great-tasting dish that everyone will enjoy. —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
3 stuffed shells: 169 calories, 2g fat (0 saturated fat), 0 cholesterol, 386mg sodium, 30g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.
Crumpling the tofu as a creamy ricotta substitute captures the essence of traditional stuffed shells without the dairy. Quick to prepare and perfect for weeknight dinners, this dish showcases tofu’s versatility in the vegan cheese game.
12/24
Buffalo Tofu Wrap
Skill Level
Easy
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My family loves the tofu filling in this wrap! For parties, we often serve it as a dip with tortilla chips or pita bread. My husband requests this often, and it's super easy to double the recipe if needed. —Deanna Wolfe, Muskegon, Michigan
Nutrition Facts:
1 wrap: 452 calories, 29g fat (7g saturated fat), 0 cholesterol, 1066mg sodium, 38g carbohydrate (1g sugars, 2g fiber), 11g protein.
Perfect for a flavor-forward lunch, this Buffalo tofu wrap packs a fiery punch. Tender tofu cubes are tossed in a zesty Buffalo sauce, showcasing tofu’s chameleon-like charm. The spicy tofu cubes are tucked into a soft whole wheat tortilla with crisp lettuce, shredded carrots and a smear of vegan mayo for extra creaminess. Pair this dish with a side of vegan potato salad and you’ve got the ultimate summer picnic!
13/24
Kimchi Stew (Kimchi Jjigae)
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Kimchi soup is a staple recipe in any Korean food lover's kitchen. Made with aged kimchi, the fermented cabbage provides a strong, deep flavor and is an excellent source of probiotics. —Lauren Habermehl, Pewaukee, Wisconsin
This bold and cozy stew brings all the warmth of Korean home cooking right to your dinner table. Hearty cubes of tofu soak up a fiery, flavor-packed broth made with tangy aged kimchi, gochujang and savory pork belly—making each bite a perfect balance of spice and comfort. Ready in just 30 minutes, this one-pot wonder is a must-try for anyone craving big flavor.
14/24
Tofu Meatballs
Skill Level
Easy
Total Time
40 min
Servings
2 dozen
From the Recipe Creator:
These tofu meatballs are a game-changer for the meatless appetizer world, especially when served with a side of ranch. Each bite has a burst of flavor from seasonings like oregano, basil, garlic and onion powder. —Sue Draheim, Waterford, Wisconsin
Nutrition Facts:
1 meatball: 37 calories, 3g fat (1g saturated fat), 8mg cholesterol, 129mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 2g protein.
These tofu meatballs put a tasty plant-based spin on a classic comfort food. Made by combining crumbled tofu with bread crumbs, Parmesan, eggs, and a blend of herbs and spices, they achieve a crispy golden exterior and a tender, savory interior. These are perfect in a sandwich, with a vegan pasta dish or solo!
15/24
Crispy Tofu with Black Pepper Sauce
Skill Level
Medium
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
I enjoy how the black pepper sauce delivers bold, zesty flavors paired with crispy tofu, providing a satisfying crunch in every bite. Tossed with snap peas and green onions in a savory-sweet glaze, this is a quick one-pan dinner that highlights tofu’s flavor-absorbing magic.
16/24
Tofu Salad
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
To make the tofu extra-crispy in this tofu salad recipe, we recommend draining some of the liquid and cooking the tofu in a generous amount of oil at high heat. It takes a little extra time, but it's worth it! —Taste of Home Test Kitchen
Nutrition Facts:
2 cups: 414 calories, 31g fat (4g saturated fat), 0 cholesterol, 1129mg sodium, 24g carbohydrate (12g sugars, 7g fiber), 15g protein.
A protein-powered dish, this fresh salad combines crunchy romaine, creamy avocado, sweet cherry tomatoes and marinated tofu, all coated in tangy and nutty dressing. It’s a delightful, customizable meal that’s perfect for warm days or meal prep!
17/24
Vegan Cream of Mushroom Soup
Skill Level
Medium
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
I love mushrooms and am learning how to make heartier dishes out of my old favorites. This delicious vegan cream of mushroom soup is low in fat and high in nutrition, and it meets my dietary restrictions. Tofu, used in place of cream, provides a silky texture but keeps the soup vegan and dairy free. —Maria Davis, Flower Mound, Texas
Nutrition Facts:
3/4 cup: 85 calories, 2g fat (0 saturated fat), 0 cholesterol, 574mg sodium, 10g carbohydrate (3g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable.
Blending silken tofu into a flavorful broth infused with earthy mushrooms, carrots, celery and aromatic herbs creates a creamy base that’s both satisfying and nourishing. It’s a heartwarming dish that’s perfect for chilly evenings or as a comforting start to any meal.
18/24
Air-Fryer Tofu Steaks
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This Asian-inspired air-fryer tofu recipe was the first meatless meal my fiance made for me. It is a wonderful light protein and is so easy to pair with broiled or grilled veggies such as eggplant, asparagus or even tomatoes. —Emily Steers, Los Angeles, California
Nutrition Facts:
2 slices: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
Ready in just 30 minutes, this recipe offers a delightful plant-based twist on a classic favorite, delivering crispy, golden tofu steaks with minimal oil. The tofu is seasoned and air-fried to perfection, providing a satisfying crunch and savory flavor in every bite.
19/24
Asparagus Tofu Stir-Fry
Skill Level
Easy
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts:
1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
Easily one of my go-to recipes for tofu newbies, this stir-fry is a bright springtime celebration of crisp asparagus, tender tofu and a savory ginger sauce. The tofu gets pan-fried to a golden crisp, soaking up all those rich, flavorful notes, while the asparagus provides a refreshing crunch.
20/24
Vegetable Potpie
Skill Level
Medium
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
We raised our daughters as vegetarians. I wanted to give them more options than just pizza and pasta, so when they were around 11 years old, I made this vegetable potpie recipe. It's still a hit. —Mark Sirota, New York, New York
Nutrition Facts:
1 piece: 679 calories, 40g fat (21g saturated fat), 146mg cholesterol, 973mg sodium, 65g carbohydrate (5g sugars, 6g fiber), 15g protein.
A delightful twist on a familiar comfort dish, this vegetable potpie recipe is packed with hearty vegetables, all enveloped in a creamy, savory condensed cream of potato soup. Topped with a flaky golden crust, it’s a satisfying meal that warms you from the inside out.
21/24
Tofu Chow Mein
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a tofu beginner, as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap it well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve it with Chinese soup and egg rolls. —Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
Tofu chow mein is a weeknight wonder that brings takeout-style flavor straight to your kitchen. Golden, pan-seared extra-firm tofu mingles with crisp veggies and whole wheat angel hair pasta, all tossed in a savory sesame-soy sauce.
22/24
Cauliflower & Tofu Curry
Skill Level
Medium
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts:
1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
This one-pot curry wonder is a cozy weeknight hero, dishing up all the warm, comforting flavors of your favorite takeout spot right at home in just 30 minutes! Tender chickpeas, golden tofu and cauliflower soak up a luscious coconut-tomato sauce bursting with bold spices. Spoon it over rice, and you’ve got a hearty, flavor-forward meal the whole table will love!
23/24
Asian Tofu Noodle Soup
Skill Level
Medium
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Ginger, garlic and sherry jazz up this soup loaded with veggies and noodles. We like to accent ours with peanuts and green onions. —Diana Rios, Lytle, Texas
Nutrition Facts:
1 serving: 339 calories, 7g fat (1g saturated fat), 0 cholesterol, 1961mg sodium, 49g carbohydrate (6g sugars, 4g fiber), 19g protein.
Brimming with slurpable noodles, colorful veggies and tender tofu soaking up every drop of the gingery broth kissed with sherry, this is a quick feel-good noodle soup that satisfies on a chilly night or busy weeknight. Topped with crunchy peanuts for that perfect finishing touch, it’s a tasty testament to tofu’s flavor-loving superpower.
24/24
Vegan Banana Bread
Skill Level
Easy
Total Time
1 hour 10 min
Servings
1 loaf (12 pieces)
From the Recipe Creator:
I made up this recipe when I was vegetarian and didn’t eat eggs. It’s packed with fiber, omega-3s and soy protein, but it tastes delicious! Silken tofu is a wonderful egg substitute. It's one of the best ways to make banana bread. —Brittany Carrington, Tehachapi, California
Nutrition Facts:
1 piece: 234 calories, 9g fat (1g saturated fat), 0 cholesterol, 140mg sodium, 37g carbohydrate (19g sugars, 2g fiber), 4g protein.
This moist banana nut bread is my favorite tried-and-true crowd-pleaser vegan dessert for potlucks and gatherings—it never fails to impress. This recipe transforms ripe bananas into a tender, nutty loaf with a golden crust and irresistibly soft center. Whether warm from the oven or lightly toasted with butter, it’s a sweet, simple treat that always hits the spot.
Tofu Recipes FAQ
What is the best way to eat tofu?
I find that the most satisfying way to enjoy tofu is when it’s cleverly tucked into dishes that highlight its versatility. For example, take vegan ricotta: Firm tofu makes the perfect stand-in, effortlessly mimicking the creamy texture of traditional cheese while soaking up all the savory seasonings. Silken tofu also shines in desserts, blending seamlessly into chocolate mousse, panna cottas and cheesecakes. Once baked or chilled, it disappears into the background, leaving behind a velvety, rich taste with no trace of tofu in sight.
What tofu recipes are best for beginners?
This versatile plant-based protein is beginner-friendly and adapts beautifully to a variety of meatless recipes. Here are some of my favorite delicious tofu recipes for beginners:
- Miso soup:Â Silken tofu is the star of this cozy and comforting soup with miso paste, scallions and seaweed.
- Tofu scramble: Using firm tofu, press out the water. Then, crumble the tofu in a skillet with olive oil, nutritional yeast, garlic powder, turmeric and kala namak. It’s a fast, eggless breakfast staple.
- Tofu stir-fry: Simple yet satisfying, I love to sauté tofu in a vegan teriyaki sauce, combined with a mix of colorful veggies served with noodles or over rice.
After mastering these beginner-friendly recipes, start experimenting with grilled or air-fried tofu.
How do you make marinated tofu?
In my experience, one of the best ways to make flavorful, meaty tofu at home is to start by freezing it overnight—yes, before marinating! As a seasoned chef in vegan kitchens, I’ve found that freezing and then thawing firm tofu before pressing out the excess liquid completely transforms its texture, giving it a chewier and spongier texture that soaks up marinades beautifully.
Once it’s defrosted and pressed (a clean towel and a heavy skillet will suffice if a tofu press is not handy), you’re ready to shape it—cubes for stir-fries or strips for a savory tofu “bacon.”
Then, whisk together a simple marinade: a blend of soy sauce, sesame oil, maple syrup, nutritional yeast, smoked paprika, and garlic and onion powders. Let the tofu soak in this mixture for at least 30 minutes—overnight if you want bolder flavor. From there, it’s up to you: Bake it, air-fry it for crispy edges or pan-fry it for a golden, savory crunch. However served, marinated tofu is a flavorful, protein-rich addition to any plant-based meal.
