Curious how to use tofu in more tasty ways? Check out these 5 easy tofu meal ideas to get you started
- 2 Minute Read
If you are striving to eat from more plant-based sources, you may be curious about how to use tofu in everyday cooking. Tofu is versatile, nutritious, and adapts well to many different kinds of recipes. Here’s a little bit about the different types of tofu and five tofu meal ideas that are easy to prepare and taste great.
Key Takeaways
- Tofu is a versatile plant-based protein that can be used as a protein replacement in any chicken or fish recipes.
- Tofu is made from coagulated soy milk that gets pressed to make tofu of varying textures.
- Use MyNetDiary to find tofu recipes or log recipes to track protein intake.
How to use tofu when cooking
Tofu is made from coagulated soy milk, similar to the way soft dairy cheeses are made. The resulting curds get pressed into a cake. Unlike raw meat, tofu comes ready-to-eat and doesn't require cooking.
Most grocery stores carry three different types of tofu:
Silken
Soft or silken tofu has a higher water content, making it more crumbly. It blends well into smoothies or dips, or becomes a tasty breakfast scramble or "egg" salad. The higher water content also means this style of tofu is lower in calories, fat, and protein than firm tofu.
Silken tofu is often found in an aseptic container and has a shelf life of one year, making it ideal for backpacking or camping. However, an open container is good for one week when refrigerated.
Firm
The firmer the tofu, the more water has been pressed out. Firm styles are the best choice for slicing or cubing. Try browning them in oil and adding to a stir fry, soup, salad, or casserole. You can season slices with spices or a marinade and cook on the grill.
Extra-Firm
Firm and extra-firm tofu are quite similar in consistency. Extra-firm tofu has a bit more water removed, making it more calorie-dense. If you are searching the grocery for firm tofu and they only have extra-firm, don't worry. You can easily swap firm for extra-firm or vice versa, and your dish will turn out fine.
Have you ever wondered how to use tofu in a recipe and ensure it has a lot of flavor?
Tofu is like a sponge. It absorbs the flavor of the foods and seasonings combined with it. Still, you must remove the water from the tofu, so it is ready to soak up the flavors.
Start by draining the water from the tofu package. Next, slice the block of tofu in half and lay each half on two clean kitchen towels. Cover the tofu with another two clean kitchen towels then place a heavy object, such as a cast-iron skillet or dutch oven, on top of it for 10-30 minutes. Doing this presses the water out of the tofu and into the towels. Now you are ready to mix the tofu with seasonings or add it to a recipe with intense flavors. Tofu is an excellent swap for chicken or fish in just about any dish.
5 easy tofu meal ideas that won't disappoint
Search the MyNetDiary Premium Recipe collection for tofu dishes, or replace the chicken or fish in your favorite recipes with tofu!
Coconut Curry with Fish and Greens
As long as you have the ingredients around the house, this gluten-free and dairy-free recipe comes together quickly and is very satisfying. Serve it over brown rice or quinoa for a complete meal.
Tofu Breakfast Scramble
Wondering what to prepare for brunch for folks who don't eat eggs or meat? This recipe is quick and very flavorful. This scramble is great inside a whole wheat tortilla topped with avocado and salsa.
Silky Chestnut Soup
Looking for something different to serve as a starter at your next house party? This creamy and festive soup is low in fat and easily modified if you are vegetarian or vegan. It is a good source of vitamin C, potassium and contains some dietary fiber.
Zucchini Tofu Lasagna
Looking for a low-carb lasagna recipe? In place of traditional noodles, this recipe calls for zucchini strips, but you could easily swap out eggplant for the zucchini. Compared to traditional lasagna, you'll save calories and carbs by using zucchini or eggplant. Adding tofu to the ricotta mixture ups the protein content and helps keep the dish light. The fresh parsley, basil, garlic, and parmesan cheese add extra flavor for a twist on a classic dish.
Spicy Tofu Lettuce Wraps
Here's a flavorful appetizer that's only 50 calories per serving. The ginger, lemongrass, and mint bring this Asian-fusion recipe to life.
Did you know that MyNetDiary allows you to import recipes from most recipe websites? Yes, MyNetDiary can import recipe ingredients and directions directly into your account! You can then make changes and save the recipe as your own for easy and accurate tracking. Check it out!
An affordable, high-protein plant food, tofu is nutritious, versatile, and adapts well to many different types of recipes.
Frequently Asked Questions
Is tofu safe to eat?
Yes, tofu is safe to eat. Soy naturally contains isoflavones, plant compounds that weakly bind to estrogen receptors in the body. Because of this, people thought that soy might increase breast cancer risk. However, research does not support that concern. If anything, eating more soy foods may be associated with a lower risk of breast cancer and breast cancer recurrence.
What’s the difference between firm and extra-firm tofu?
Both firm and extra-firm tofu have a similar, sliceable texture, with the main difference being the water content. Extra-firm tofu has slightly more water pressed out, making it higher in calories and protein than firm tofu. However, you can substitute one for the other in almost any recipe without noticing a difference in the final dish.
Do I need to press tofu before cooking it?
It depends on your preferences, the recipe, and the type of tofu. Pressing extra-firm or firm tofu helps remove excess water, so the tofu absorbs more of the marinade and seasoning.
Is tofu a good source of protein?
Yes. Tofu is a complete plant-based protein. A 4-ounce serving of extra-firm tofu provides 11 grams of protein. Tofu is a great swap for chicken or fish in most recipes, and logging it in MyNetDiary makes it easy to see how it fits into your daily protein goals.
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Foods & Recipes->"Beans, Peas, & Soy"
Jul 24, 2026
