30 Delicious Protein Rich Tofu Recipes (2024)

Tofu can be so versatile and delicious when it’s prepared the right way. These 30 tofu recipes are proof that there is nothing boring about bean curd! The list include vegan dishes as well as some that are vegetarian and pescatarian.

30 Delicious Protein Rich Tofu Recipes (1)

Tofu is a versatile ingredient that can be used in a variety of dishes such as stir fries and stews, as a meat replacement, because of its high protein content. It’s also a great dairy substitutes for desserts like puddings and cakes, and drinks like shakes and smoothies. I always have a few blocks of firm and silken tofu in my pantry because I cook with tofu every week.

If you are looking to cut down on meat or dairy, then getting familiar with tofu and learning the best ways to make it shine will become an asset in your kitchen. You’ll be an expert a cooking and creating your own tofu recipes in no time!

What is Tofu?

Tofu (豆腐), or bean curd, is made by clotting soy milk and pressing the curds into white blocks of various levels of softness. For example, silken tofu, which is the softest kind, is often used in soups, as a side dish dressed in a light sauce, or can also be blended into drinks or to make various desserts. that are used in main dishes such as soups, stews, and stir fries, and in desserts. The firmer types of tofu are used as a protein for stir fries and stews, or used as a topping for rice bowls and salads.

Tofu originated in China and has been used in Chinese, Singaporean, Taiwanese, Japanese, Korean, Thai, and Vietnamese cuisine for centuries. It’s only the last few decades that it has become a popular ingredient to use in western cuisine, and has been making an appearance on restaurant menus more frequently.

Here Are 30 Different and Delicious Ways to Cook with Tofu!

Vegan Tofu Recipes

Stir Fried Bean Sprouts with Tofu and Garlic Chives

This delicious tofu stir fry comes with bean sprouts and garlic chives, tossed in a sweet, savory, and garlicky sauce. It’s one of those tofu recipes that can be served as a main or a side. Ready in 20 minutes.


Sweet and Sour Tofu

Better than takeout? You bet it is! This sweet and sour tofu recipe hits the spot whenever I crave American Chinese food. Plus, it only take 20 minutes to make!


Vegan Mapo Tofu

If you are looking for a spicy umami bomb for dinner, this vegan mapo tofu will hit the spot. While most mapo tofu recipes are made with ground meat, this one uses chopped mushrooms that infuse the dishes with plenty umami, sweet leeks, silken tofu that melts in your mouth, and a fiery, tongue numbing, pungent sauce, this is one of my favorite Chinese dishes of all time. Ready in 1 hour.


Mapo Tofu Curry

Not only is this mapo tofu beautiful to look at, the deep smokey and savory flavors will keep you coming back for more. Find all the traditional flavors of a Japanese mapo tofu, with the addition of curry powder and szechuan peppercorns. Ready in 17 minutes.


Doenjang Jjigae (Korean Spicy Stew)

This is a traditional Korean soybean paste stew that spicy and savory, and is packed with tofu and vegetables. Delicious and comforting! Ready in 25 minutes.


Air Fryer Teriyaki Tofu

Making tasty tofu doesn’t get any easier than this! Extra firm tofu is marinated in a sweet and smoky teriyaki sauce for 25 minutes, and tossed in a little cornstarch to give the exterior of each cube, a crispy texture. Ready in 40 minutes.


Crispy Tofu

These crispy tofu cubes make a great substitute for chicken when you feel like going meat-free. The crispy exterior and pillowy interior pair well with a dipping sauce such as this tonkatsu sauce. Ready in 17 minutes.


Mexican Style Tofu Scramble

This tofu scramble tastes so close to real scrambled eggs that your family won’t be able to tell the difference! The tofu is broken down into crumbles and seasoned with a mixture of ground cumin, ground turmeric, salsa, and sriracha sauce. The dish is topped with chopped avocado, cilantro, and finished with a squeeze of lime juice. So good! Ready in 25 minutes.


Southwestern Style Baked Tofu Steak

Seasoned with cumin, chili powder, paprika, garlic powder, coriander powder and oregano, this southwestern style baked tofu can be served with quinoa, black beans, and corn, for a complete meal. And don’t forget the creamy lime dressing for a refreshing taste! Ready in 70 minutes (passive time included).


Creamy Vegan Carbonara

A healthy vegan carbonara recipe that tastes so indulgent you will think you are digging into a bowl of creamy cheesy pasta!The smokey mushrooms will remind you of crispy bacon, and don’t be shy with the Italian parsley – the refreshing taste lightens up this pasta dish and gives it even more depth of flavor. Ready in 30 minutes.


Tofu Dengaku

I’ve swapped the eggplant (check out my nasu dengaku recipe) for tofu to make this traditional Japanese dengaku dish. The tofu is broiled and glazed with miso paste, mirin, sugar and sake, and served with chopped scallions. It’s salty, savory, a little sweet, nd packed with umami. Ready in 25 minutes.


Hiyayakko (Chilled Tofu)

Hiyayakko is a delicate tofu dish made of silken tofu topped with various ingredients such as scallions and nori. This dish is light and perfect as a side to a healthy meal or a traditional Japanese dinner. Ready in 5 minutes.


Tofu Chow Fun with Watercress

This is a quick Chinese stir fry made with wide rice noodles, and topped with watercress, scallions, and firm tofu marinated in a mixture of soy sauce, chinkiang vinegar and shaoxing wine. The result is a savory and nutty dish you won’t be able to stop eating. Ready in 40 minutes.


Tofu and Vegetable Poke Bowl

This poke bowl is so colorful and refreshing! The tofu cubes are marinated in a soy and sesame sauce and served over a bed of rice with fresh vegetables. It’s the perfect summer meal! Ready in 35 minutes.

Creamy Tofu Ginger Dressing

This dairy-free, tangy and gingery tofu dressing is made using silken tofu, tahini, olive oil, rice vinegar, sugar and salt. It pairs well with any salad of your choice, with a cold noodle dish, or makes a delicious dipping sauce. Ready in 5 minutes.


Green Goddess Smoothie

This green goddess smoothie is tangy, fruity, and so silky! The mixture of silken tofu, spinach, mango, kiwi, banana, turmeric, and almond milk make it an invigorating drink that will keep you energized all morning! Ready in 5 minutes.


Tofu Chocolate Brownies

Get your chocolate fix with these tofu chocolate brownies! The addition of silken tofu gives these brownies a moist and light texture, making them the perfect snack or dessert for those who are on a dairy-free or vegan diet. Ready in 40 minutes.


Vegetarian and Pescatarian Tofu Recipes

Crispy Honey Sriracha Tofu

This is one of the most love Asian tofu recipes on the blog. Tossed in a sweet and spicy honey sriracha sauce, and topped with sesame seeds, each delectable tofu cube is a crispy on the outside and silky soft on the inside. Ready in 15 minutes.


Honey Ginger Tofu Stir Fry

This is an easy tofu dinner that only take 17 minutes to make from start to finish. Firm tofu cubes are stir fried with red bell pepper and green beans, and tossed in a sweet, nutty and slightly spicy sauce. Serve it with white or brown rice for a filling and family friendly meal.


General Tso Tofu

This is a better than takeout General Tso tofu with crispy tofu tossed in a sweet, savory, and slightly spicyglaze and topped with crunchy scallions. Ready in 20 minutes.


Spicy Honey Sesame Tofu

If you think tofu is bland, wait until you try this recipe! These crispy tofu cubes are cooked in a sweet, spicy, and nutty sauce made with a mix of honey, chili paste, soy sauce, and sesame oil. Serve with rice or on a bed of greens. Ready in 15 minutes.


Soondubu Jjigae (Korean Tofu and Seafood Stew)

Soondubu jjigae is a traditional Korean dish made with mixed seafood, silken tofu, and served in a spicy and pungent soup. The dish is cooked in a claypot until it’s bubbling and piping hot. It’s the ultimate spicy stew to warm the body and soul. Ready in 37 minutes.


Vegetarian Tofu Bibimbap

Here’s another classic Korean dish to fall in love with! Bibimbap is a rice bowl topped with various seasoned toppings such as boiled spina, pan fried carrots, bean sprouts, and for this particular bibimbap, crispy tofu cubes. It’s served with a spicy bibimbap sauce and a fried egg, for a filling and satisfying meal. Ready in 35 minutes.


Mu Shu Tofu with Vegetables

This Mu Shu Tofu Recipe has all the smoky, sweet and savory flavor you’d expect from you favorite delivery spot. The dish is loaded with crunchy veggies and smoky tofu, wrapped in a hoisin sauce loaded Mandarin pancake. They are the Asian version of tofu tacos!Ready in 20 minutes.


Kimchi Tofu Mandu

Here is a delicious meat-free dumpling recipe that uses chopped kimchi and tofu as a filling. The dumplings are so flavorful on their own they can be eaten without a dipping sauce. But if you want extra flavor, serve them with this easy dumpling sauce.


Tofu Edamame Patties

These tofu patties can be eaten as a side dish or be used in sandwiches and wraps. The patties are pan fried until the exterior has a nice crunch (the mixture of egg, breadcrumbs and firm tofu ensures that the patties hold their shape), while the interior stays moist and tender, just like chicken. I love serving these with my homemade tonkatsu sauce. Ready in 20 minutes.


Tofu and Tomato Salad

Simple, easy, healthy. This tofu and tomato salad may be light and low in calories but still packs a punch in the flavor department. The combination of chopped mint, vinegar, soy sauce, and sesame oil gives the dish a tangy and nutty taste that’s unbelievably refreshing! Ready in 10 minutes.


Agedashi Tofu

Agedashi tofu is one of my favorite tofu dishes of all time. Tofu cubes are dusted with potato starch and deep fried until the exterior is super crispy. The tofu is then served in a warm broth made with dashi, soy sauce and mirin, and topped with chopped scallion and bonito flakes. So good and ready in just 25 minutes.


London Broil Tofu

These tofu cubes make the perfect topping for salads. With the tangy and sweet taste of the marinade, the cubes pair beautifully with a simple green salad, or something more filling like a rice or quinoa bowl. Ready in 45 minutes.


How to Store Tofu

To store plain tofu that hasn’t been cooked or seasoned:

  • To help the bean curd last longer than 2 to 3 days, I recommend transferring the tofu to a storage container and filling it with water, until slightly above the tofu. This will keep the tofu hydrated (tofu is made of 80% water) which will give it a longer shelf life. Close the container with an airtight lid and refrigerate for up to 5 days. Make sure to change the water every 24 hours to keep the tofu as fresh as possible, and to prevent bacteria from forming.
30 Delicious Protein Rich Tofu Recipes (2024)
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