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7 Tasty & Healthy Tofu Recipes We Can’t Stop Making

March 30, 2023
Breakfast Burrito with Scrambled Tofu
Courtesy of Minimalist Baker

As a lifelong vegetarian, tofu (or bean curd) is a staple in my diet, though many people wrongly believe that it is an ingredient restricted only to those who don’t eat meat or fish. In reality, this plant-based protein is a versatile ingredient that has a lot of nutritional benefits, and all types of eating preferences can enjoy these healthy tofu recipes.

“Tofu contains all your essential amino acids making it a great source of protein for the body,” shares Jordan Storey, a nutritionist and personal trainer. “Plus, it has low calories but is filling. Tofu is also good for heart health by lowering cholesterol and can control blood sugar levels.”

While tofu is popular among Asian cultures, more people are experimenting with utilizing this item in their food. Thanks to innovation and creativity, tofu can be used in a variety of savory and sweet dishes, including stir-fries, soups, and baked goods. So, whether you’re looking for a protein-packed meat alternative or just want to add more variety to your meals, these healthy tofu recipes are a great choice.

Here is a list of healthy and tasty dishes you can incorporate into your weekly meal rotations.

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1. Tofu Scramble

Tofu Scramble

Courtesy of Dextonista

Eggs undoubtedly have a number of nutritious qualities, but if you’re out of eggs, or just in the mood to spruce up your breakfast, then this tofu scramble will become a new breakfast favorite. Simply saute onions and peppers (as well as any other veggies you have in your fridge) and throw in crumbled tofu in the skillet alongside your favorite spices, salt, and pepper. According to Storey, because tofu is mild in taste, the spices really add flavor. Plus, don’t forget a side of toast because it’ll be needed to soak up the leftovers.

Try the recipe from Detoxinista.

2. Breakfast Burrito with Scrambled Tofu

Breakfast Burrito with Scrambled Tofu

Courtesy of Minimalist Baker

If you’re looking for a heartier dish than just scrambled tofu, or a brunch item, then take the scramble you just created and make this breakfast burrito with roasted vegetables, ripe avocado, and a spicy sauce of your choice. For extra protein, you can even add kidney beans or black beans. It’s a burrito, after all, add whatever you wish!

Try the recipe from Minimalist Baker.

3. Mango “Burrito” Bowls with Crispy Tofu and Peanut Sauce

Mango “Burrito” Bowls with Crispy Tofu and Peanut Sauce

Courtesy of Cookie and Kate

Craving Thai food but take out will take too long to reach your home? This burrito bowl with a Thai spin might temporarily cure your craving. Made with brown rice, shredded cabbage, crispy baked tofu, and dressed with fresh mango salsa and peanut sauce, all of the components work together in perfect harmony. It’s a recipe that is irresistible and incredibly filling and will make you want a second round.

Try the recipe from Cookie and Kate.

4. Tofu Stir Fry

Tofu Stir Fry

Courtesy of Well Plated

As noted before, tofu is popular amongst Asian dishes. According to Storey, egg fried rice and tofu go really well, but if you’re looking for a lower-carb dish, then try this stir fry with tofu instead. You’ll still have a high protein dish jam-packed with flavor and your favorite vegetables- the key for this to be tasty is to use extra firm tofu (and to squeeze out any leftover liquid) to create a crispy exterior that you can’t wait to dig into.

Try the recipe from Well Plated.

5. Vietnamese Spring Rolls with Crispy Tofu

Vietnamese Spring Rolls with Crispy Tofu

Courtesy of Minimalist Baker

Personally, spring rolls are one of my favorite appetizers, but the fried ones make me feel lethargic after. These fresh gluten-free Vietnamese-inspired spring rolls are filled with thin rice noodles, cilantro, mint, red pepper, carrot, cucumber, and of course, crispy tofu. What makes them especially delicious is that the tofu is cut into thin strips, dunked into cornstarch, and sauteed in sesame oil. Pair with a savory almond butter dipping sauce for some extra flavor.

Try this recipe from Minimalist Baker.

6. Mint Chocolate Chip Tofu Pudding

Mint Chocolate Chip Tofu Pudding

Courtesy of A Couple Cooks

Tofu in chocolate you ask? Best believe it. This five-ingredient pudding takes only five minutes to prepare but can be enjoyed guilt-free at any point of the day. Since tofu doesn’t have a distinct flavor, the cocoa powder in this pudding adds some sweetness and decadence. Just make sure you’re picking up silken tofu and not firm or else the consistency will be off.

Try the recipe from A Couple Cooks.

7. Chocolate Tofu Mousse

Chocolate Tofu Mousse

Courtesy of Dietitian and Debbie

If pudding is not your thing, try this mousse which screams decadence and indulgence. Made with maple syrup, dark chocolate, and a pinch of sea salt, the density of the tofu makes a perfect mousse texture. Just chill for an hour or two and serve with your favorite toppings like berries, shredded coconut or white chocolate chips.

Try the recipe from Dietitian and Debbie.

Read next: The 6 Best Plant-Based Protein Sources To Add to Your Diet

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