Tofu, or bean curd, is comparable to the Indian paneer or even the Italian ricotta. It is made by curdling soy milk (like regular cheese) and then pressing it using a tofu press into blocks.
Tofu is a top source of protein for vegetarians and vegans
Tofu is invaluable to vegans and vegetarians as it is a great source of protein. A 100 grams block of tofu contains a cool 17+ grams of protein. Fantastic, or what? Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. But tofu gets poor press. A general charge laid against it is that it doesn’t taste of anything and is a rather boring and bland item to eat. To that, we say…. pfft! Look around you (well scroll down) – we have tofu omelets, tofu bolognese, poke bowls, and pad thai, to name a few. We have breakfast dishes, mains heroing tofu, we have snacks made of tofu. We have desserts! All featuring…you guessed it, tofu! In fact, we are sure you will not find a better collection of vegetarian tofu recipes under one roof (and we also have vegan tofu recipes covered separately). We guarantee it!
So let’s get to our best tofu recipes, shall we?
How to cook with tofu?
Before getting to our actual recipe list, it would be a good idea to learn about tofu a bit, right? So, if you are totally new to tofu, the first fact about tofu is that it comes in two guises – firm, and silken. The easiest way to differentiate between the different types of tofu and their correct usage is silken tofu in dessert/pudding type recipes and the firm variety in everything else. Firm tofu comes in varying degrees of density – soft tofu, firm tofu, extra firm tofu, and super-firm tofu. The more you want the tofu to retain its shape, the denser you want it to be. If you are planning to make scrambled tofu, for example, choose the regular firm tofu. To make a tofu steak, choose super-firm.
Now, without further ado, here are our amazingly delicious tofu recipes
Try them and let us know which ones you liked, how you tweaked them to make them uniquely yours, and what your views are.
Breaking Your Fast with Tofu
Bonus: low fat, low calorie, high protein, and easy as anything! Looking to up your protein intake? Try this high protein, low-fat silken tofu omelet with eggs – the perfect healthy breakfast and lunch! Bonus: transportable breakfast dish Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Breakfast Egg Muffins! Protein: 10gCalories: 235kcalReady in: 30 minutesRecipe by: MaricruzAvalosBonus: Mexican eggs & beans Protein-packed tofu is mixed with fresh green beans and spicy red salsa to form a hearty and healthy breakfast Protein: 22gCalories: 280kcalReady in: 10 minutesRecipe by: MasalaHerbBonus: low carb, gluten-free Flavorful vegan scrambled eggs recipes is a quick tofu scramble prepared without eggs and dairy products. It tastes and looks like a real egg scramble. Protein: 14gCalories: 258kcalReady in: 25 minutesRecipe by: WatchLearnEatBonus: dairy-free, egg-free, gluten-free Veganized version of the classic breakfast dish, they are made with toasted English muffins, juicy tomato slices, fresh baby spinach, and pan-fried “eggy” tofu smothered in a creamy vegan hollandaise sauce.
Main Course with Tofu
Bonus: easy, healthy, and meat-free Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!) Bonus: easy rice bowl recipe Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now! Bonus: our fresh take on an Italian classic (shhh! Don’t tell them!) Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese! Protein: 15.2gCalories: 364kcalReady in: 30 minutesRecipe by: MelissaTraubBonus: easy, fresh, and tasty This easy Asian-inspired vegan main dish features the fresh flavor of ginger, sesame, and a balanced meal with tofu protein and fresh vegetable-y goodness. Protein: 18.2gCalories: 228kcalReady in: 39 minutesRecipe by: MelissaTraubBonus: perfect for midweek meals Try this light and flavorful Asian-inspired stir-fry for a quick and delicious main dish. Excellent lunch to pack for work or dinner for your family or guests! Protein: 23gCalories: 691kcalReady in: 15 minutesRecipe by: TheVeganLunchboxBonus: perfect for the lunchbox, picnics, etc A sub made with tofu grilled with a BBQ sauce, and topped with a salad dressing that is simply divine (try more vegetarian barbecue dishes here!)! Protein: 17.10gCalories: 385.5kcalReady in: 15 minutesRecipe by: TinnedTomatoesBonus: serve with chunky chips, peas, and a sprinkling of vinegar! Crunchy, spiced batter, crispy tofu yielding to softness…..if you have been missing your Friday evenings at the chippie, then we have the perfect alternative for vegetarians and vegans! Protein: 21gCalories: 469kcalReady in: 11 minutesRecipe by: TheVeganLarderBonus: picnic special! This super simple sandwich idea can be made open-face Danish Smørrebrød style, or put together as a more portable sandwich to take on a picnic. Protein: 32.97gCalories: 697.5kcalReady in: 1 hour 10 minutesRecipe by: ForkfulOfPlantsBonus: sumptuous and flavorful dish Tofu steaks are marinated in a flavorsome yogurt marinade and rolled in toasted coconut to make this vegan coconut tofu. Served alongside sticky miso roasted pak choi and a slightly spicy creamy tahini sauce, this dish is so delicious and the perfect weekend meal. Protein: 32.97gCalories: 697.5kcalReady in: 30 minutesRecipe by: ForkfulOfPlantsBonus: high protein, high fiber This Asian-inspired tofu buddha bowl is a fantastic source of vegan protein! With satay tofu, fluffy quinoa, chili garlic chickpeas, and loads of nutritious vegetables, it’s perfect for your vegan lunch prep or a healthy dinner. Protein: 15.14gCalories: 364.9kcalReady in: 25 minutesRecipe by: ThisWifeCooksBonus: Mediterranean flavors Couscous gets cooked on the stovetop and then tossed with garden fresh herbs, veggies, and a light lemon dressing. Protein: 16gCalories: 409kcalReady in: 60 minsRecipe by: EricasRecipesBonus: dairy-free, gluten-free Tofu braised in a sauce made with chipotle and poblano peppers and a blend of spices. A copycat recipe for vegan Chipotle sofritas tacos. Protein: 20gCalories: 496kcalReady in: 30 minsRecipe by: VeganPunksBonus: perfect for weekday dinners This easy vegan pad Thai recipe is simple to make, and it takes less than 30 minutes to put together. A vegan take on the classic street food dish that can be found on almost any street corner in Thailand. Protein: 18gCalories: 310kcalReady in: 25 minsRecipe by: VeganPunksBonus: best served fresh Sticky tofu with a vegan Szechuan sauce makes for an amazing midweek dinner. It only takes 20 minutes to cook and minimal effort! It uses actual Szechuan peppercorns that complement a sweet and spicy sauce to make a delicious Szechuan tofu dish. Protein: 17gCalories: 343kcalReady in: 70 minsRecipe by: VeganPunksBonus: goes well with Indian breads Tofu korma is easy to make and one of the most popular Indian tofu recipes ever (check these out if you want more plant-based Indian dishes!). It’s an indulgent and creamy curry house-style korma that’s great served with roti and pilau rice. Protein: 17.6gCalories: 315kcalReady in: 35 minsRecipe by: GoHealthyEverAfterBonus: one pan dish, so cut down on the washing up! Crispy pan-fried tofu glazed with hot honey garlic sauce! Learn how to make this easy honey garlic tofu recipe with tips and tricks to make tofu taste so good! Your taste buds will thank you! Protein: 17gCalories: 613kcalReady in: 50 minsRecipe by: TheVegSpaceBonus: make big batches of the curry sauce and freeze A delicious vegan katsu curry made from smoked tofu in crispy panko breadcrumbs, with a katsu sauce. Serve with plain rice for a sumptuous meal. Protein: 23gCalories: 493kcalReady in: 40 minsRecipe by: HappyKitchenRocksBonus: a complete meal in a bowl This vegan ramen is easy to make, full of flavor, and deeply satisfying. Pan-fried tofu, fresh bok choy, rich mushrooms, carrots, and spinach round off a sensational rich broth. Warm yourself up with this veganized and gluten-free version of a famous classic Japanese dish. Protein: 24.77gCalories: 503.37kcalReady in: 30 minsRecipe by: TheViewFromGreatIslandBonus: our healthy take on a classic Chinese takeout dish Kung Pao Tofu is a zesty meatless meal that goes way beyond your favorite take-out dish! This vegan Asian stir fry is irresistible and elevates tofu to gourmet status. Protein: 17gCalories: 307kcalReady in: 60 minsRecipe by: TheViewFromGreatIslandBonus: gluten-free, vegan, and EASY weeknight dinner Who can resist crispy, golden cubes of tofu coated in a glossy, sweet-savory orange sauce? It’s a hit with everyone (even tofu haters)! Protein: 22gCalories: 454kcalReady in: 20 minsRecipe by: GatheringDreamsBonus: quick and easy tofu stir fry If the idea of a simple and comforting Asian dish fires you up, you are in the right place. This quick vegan stir-fry noodles recipe is the perfect easy and healthy dinner recipe (more vegan stir fry recipes this way!), ready in just 20 minutes. Protein: 25gCalories: 448kcalReady in: 45 minsRecipe by: TheDevilWearsSaladBonus: prep ahead and easily cook after work Pan-fried sticky tofu topped on a bed of fresh and crunchy glass noodle salad, this is a stunning vegan Asian salad bowl that would make a great addition to your weekly meal plan. Protein: 18gCalories: 269kcalReady in: 30 minsRecipe by: VanillaBeanCuisineBonus: will keep in the fridge in an airtight container for 3-4 days This vegetarian and gluten-free Zucchini Stir-Fry combines sautéed zucchini, red bell pepper, and tofu in a savory sauce enhanced by garlic and fresh ginger. Protein: 28gCalories: 411kcalReady in: 50 minsRecipe by: VeggieSocietyBonus: meatless meals for BBQs Our best-ever Vegan Chicken is made from seitan and tofu for the most tender and meaty texture. Perfect for frying as cutlets or nuggets and served with a garlic butter Piccata sauce and mashed potatoes. Protein: 24gCalories: 365kcalReady in: 25 minsRecipe by: VeggieSocietyBonus: quick, easy, and oil-free The best peanut tofu bowl with soba noodles in a raw mango avocado sauce. Crispy air-fried caramelized edges and soft center piled up over the most luscious tropical noodles. Protein: 17gCalories: 414kcalReady in: 60 mins (including 30 mins rest time)Recipe by: BePlantWellBonus: budget-friendly meal This simple four-ingredient homemade pasta is filled with an incredibly flavorful homemade dairy-free spinach ricotta. Protein: 19gCalories: 432kcalReady in: 65 minsRecipe by: BePlantWellBonus: crunchy and full of veggies This yummy and nutritious tofu buddha bowl has broccoli, red pepper, sweet potato, avocado, spinach, rainbow quinoa, tahini, and delicious crispy sesame tofu. Protein: 17gCalories: 379.6kcalReady in: 45 minsRecipe by: ResplendentKitchenBonus: healthy and delicious A vegan variation of the traditional egg salad sandwich, this is perfect for a quick and easy meal with a savory flavor. Plus, it’s loaded with healthy ingredients and is a great way to get your protein. Protein: 18gCalories: 581kcalReady in: 45 minsRecipe by: SomebodyFeedSebBonus: the perfect hug in a bowl Fragrant coconut and lemongrass-infused broth with rice noodles, fresh and crunchy vegetables, and pan-fried tofu on top – can anything beat this for the ultimate comfort food? Protein: 21gCalories: 682kcalReady in: 20 mins (+ 8 hours of marination)Recipe by: SomebodyFeedSebBonus: prep in advance to cut down on marinating time Bold, salty and sweet, sticky, and completely irresistible! With the flavors of Korean BBQ, this plant-based meal is incredibly moreish and leaves you wanting more! Protein: 27gCalories: 559kcalReady in: 30 minsRecipe by: WholeFoodSoulFoodKitchenBonus: looking for easy weeknight meals, are ya? This Easy Creamy Vegan Ramen is packed with veggies as well as protein in the form of tofu instead of meat. It is dairy-free, refined sugar-free, and can easily be made gluten-free by switching to gluten-free noodles. Protein: 25gCalories: 638kcalReady in: 33 minsRecipe by: LivingLouBonus: serve with brown rice for max flavor With a sweet and spicy homemade coconut milk peanut sauce, this rich and satisfying tofu stir fry with broccoli and bell peppers is a quick weeknight dinner (if you like this, you’ll probably love these vegetarian stir fry ideas). Protein: 22gCalories: 275kcalReady in: 35 minsRecipe by: MyQuietKitchenBonus: vegan, gluten-free and nut-free Better than take-out, this restaurant-quality Szechuan tofu is easy to make at home and features all of your favorite spicy, over-the-top flavors. Incorporate a variety of different vegetables depending on what’s in season or what you have on hand. Protein: 17gCalories: 378kcalReady in: 30 minsRecipe by: MyQuietKitchenBonus: easy, one pan dish Vegan curry paste, rich and creamy coconut milk, and fresh veggies come together in a gorgeous curry. With tofu bringing in a good dose of protein, this is a complete meal by itself. Protein: 14gCalories: 709kcalReady in: 25 minsRecipe by: MoonAndSpoonAndYumBonus: comforting meal in a bowl Rich, flavorful, and sticky, this noodle bowl is a sumptuous and tasty meal. For added oomph, serve with a garnish of pickled ginger. Protein: 15gCalories: 220kcalReady in: 55 minsRecipe by: WatchLearnEatBonus: great for meal prepping This flavor-packed BBQ tofu is first marinated before being oven-baked and then smothered in more barbecue sauce. Just as tasty eaten by itself, or over rice or quinoa, on a salad or grain bowl, or in a wrap.
Snacky Tofu
Bonus: silky and smooth This Japanese silken tofu with radish and basil has spice and crunch that go perfectly with the soft and creamy tofu! Bonus: makes an interesting party appetize This melt-in-your-mouth Japanese silken tofu recipe is a quick and refreshing snack or side dish that’s full of flavor. Protein: 14gCalories: 141kcalReady in: 2 hours 10 minutes (2 hours marinating time)Recipe by: TheVeganLarderBonus: BBQ friendly snack All the flavors of Halloumi, without actually being halloumi! This BBQ season, give this a go and see how it compares. Protein: 14gCalories: 141kcalReady in: 2 hours 10 minutes (2 hours marinating time)Recipe by: MyPurePlantsBonus: the veggie alternative to popcorn chicken Crisp little bites of breaded tofu flavored with harissa and spices. Serve with a dip for the perfect snack. Protein: 16gCalories: 245kcalReady in: 50 minsRecipe by: DebraKleinBonus: seriously crispy on the outside, soft on the inside Crispy baked tofu is low carb-high protein and awesome as a snack or part of a healthy dinner. Serve it with a dish of marinara sauce for an appetizer everyone will love. Protein: 15gCalories: 173kcalReady in: 30 minsRecipe by: SummeryYuleBonus: vegan and keto friendly What’s the best way to prepare firm tofu so it’s crispy and doesn’t stick to the pan? By baking the tofu in an air fryer, of course! Protein: 20gCalories: 298calReady in: 35 mins (plus 15 mins marinating time)Recipe by: BePlantWellBonus: quick & easy, flavorful With a crispy outer crust and a super juicy and flavorful center, these baked tofu nuggets are a fun snack that adults and children would both enjoy tucking into. Protein: 19gCalories: 494calReady in: 35 minsRecipe by: DriveMeHungryBonus: crunchy and packed full of veggies Vegetarian summer rolls with avocado, tofu & fresh veggies. Serve them with 3 dipping sauces – peanut sauce, hoisin & Vietnamese dipping sauce for the perfect party starter.
Naughty But Nice Desserts
Bonus: easy ingredients and no special equipment Silken tofu vegan ice cream is cooling, sweet and healthy. Why don’t you try making it today? One scoop and we promise you’ll be ready to fall in love with the flavor! Bonus: creamy and oh so tasty! Soft tofu and fresh tropical mango coulis make a healthy silken tofu dessert with a heavenly taste and no effort needed (and if you like this you should try our other silken tofu dessert recipes!). Protein: 6gCalories: 363calReady in: 20 mins (plus 4 hours chilling time)Recipe by: AddictedToDatesBonus: no-bake, nut-free Easy vegan chocolate cheesecake with an Oreo cookie crust and chocolate ganache sauce. The perfect chocolate dessert for any occasion! Protein: 7gCalories: 355calReady in: 30 mins (plus 4 hours setting time)Recipe by: RainbowNourishmentsBonus: gluten-free, no refined sugar Vegan chocolate mousse tart made with less than 10 ingredients! The tart features a silky smooth tofu chocolate mousse, a customizable crust, and a tangy layer of raspberry jam.
What goes well with tofu?
Short answer: everything! Tofu, by itself, doesn’t carry much taste of its own. But it does absorb flavors like a sponge. As it is traditionally used in Asian cuisines, we see many tofu recipes such as stir fry, noodles, etc. But it can easily be substituted for fish in your vegan fish and chips, or instead of paneer in your Indian recipes such as saag paneer.
What is tofu made of?
Tofu is made from soybeans. Like any other cheese made by curdling milk, tofu is made by curdling soymilk, separating the resultant curds, and pressing them to get rid of moisture. The block that we get at the end of this pressing process is tofu.
Is tofu a good source of protein?
Tofu is a protein powerhouse, thereby making it an excellent protein dish for plant-based eaters to have with their daily meals. A 100-gram serving of tofu can contain as much as 17 grams of protein!
Is tofu pure vegetarian?
Yes. Tofu contains no animal products, making it totally safe for everyone following a plant-based lifestyle, vegetarians and vegans.
So there you have it – our best collection of vegetarian recipes featuring tofu!
Whether it is your first time cooking with tofu or you are looking for new inspiration for dinner or throwing a party, we have delicious recipes for each and every requirement. So give them a try and tell us how you got on! Leave us a comment below, tell us your favorites, what nifty chef trick you used to tweak a recipe, or even how it turned out.
