Skeptics, prepare to be won over. Our best tofu recipes are packed full of delicious flavors and plant-based protein.
25 Best Tofu Recipes
Updated on Apr. 27, 2024
1/25
Miso Soup
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.
2/25
Crispy Baked Tofu
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.
3/25
Tofu Scramble
Total Time
25 min
Servings
4 servings
Nutrition Facts:
1 serving: 160 calories, 9g fat (1g saturated fat), 0 cholesterol, 993mg sodium, 11g carbohydrate (5g sugars, 3g fiber), 11g protein.
4/25
Tofu and Veggie Buddha Bowl With Miso Dressing
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.
5/25
Tofu Chicken Nuggets
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.
6/25
Tofu Lasagna
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! The slimmed-down classic comes from Christine Laba of 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.
7/25
Thai Curry Soup
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.
8/25
Better than Egg Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes 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.
9/25
Vegetarian Pad Thai
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.
10/25
Tofu Stir-Fry with Brussels Sprouts
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. Make a scrumptious hoagie by stuffing toasted rolls with this tasty mixture. And if you’re wondering—what is tofu? Find out with our handy guide.
—Joseph Sciascia, San Mateo, California
—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.
11/25
Vegan Stuffed Shells
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.
12/25
Buffalo Tofu Wrap
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.
13/25
Kimchi Stew (Kimchi Jjigae)
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
14/25
Tofu Meatballs
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.
15/25
Crispy Tofu with Black Pepper Sauce
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.
16/25
Tofu Salad
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 it 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.
17/25
Vegan Cream of Mushroom Soup
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:
: 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.
18/25
Air-Fryer Tofu Steaks
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's 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.
19/25
Asparagus Tofu Stir-Fry
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.
20/25
Vegetable Potpie
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.
21/25
Crispy Tofu with Black Pepper Sauce
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.
22/25
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This easy recipe is great for “tofu beginners.” For best results, cut the tofu block in half and wrap well in a terrycloth kitchen towel. Let it sit in the fridge for at least an hour so the towel absorbs excess water. Serve this with Chinese soup and egg rolls for a complete meal. — 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.
23/25
Cauliflower & Tofu Curry
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.
24/25
Asian Tofu Noodle Soup
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.
25/25
Vegan Banana Bread
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 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.
