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

April 7, 2024

Courtesy of Minimalist Baker

As a lifelong vegetarian, tofu (or bean curd) is a staple in my diet — but you don’t have to be vegetarian or vegan to enjoy it. This plant-based protein is a versatile ingredient that has a lot of nutritional benefits for any kind of eater. Plus, healthy tofu recipes can appeal to any palate.

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

With some creativity, you can enjoy tofu in a variety of savory and sweet dishes, including stir-fries, soups, and baked goods. Here are healthy and tasty tofu dishes that you can incorporate into your weekly meal rotation.

1. Tofu Scramble

Eggs undoubtedly have a number of nutritious qualities, but if you’re out of them, or just in the mood for something different, try this tofu scramble. Simply saute onions and peppers (as well as any other veggies you have in your fridge), then throw crumbled tofu into the skillet, along with your favorite spices.

Try the recipe from Detoxinista.

2. Breakfast Burrito with Scrambled Tofu

Take that scramble you just created, grab a tortilla, and make this breakfast burrito. Add roasted vegetables, ripe avocado, and a spicy sauce of your choice for a hearty meal that works any time of day. For extra protein, you can even add kidney beans or black beans, too.

Try the recipe from Minimalist Baker.

3. Mango Burrito Bowls with Crispy Tofu and Peanut Sauce

Craving Thai food? This burrito bowl with a Thai spin will hit all the notes for you. With brown rice, shredded cabbage, crispy baked tofu, and a dressing with fresh mango salsa and peanut sauce, all of the components work together in perfect harmony.

Try the recipe from Cookie and Kate.

4. Tofu Stir Fry

Stir fry is always a great idea on busy weeknights, since it comes together quickly. This one, with crisp tofu, is perfect for those moments when you have a bunch of stray vegetables in the fridge; just toss them all in (or use a bag of frozen stir-fry veggies, if that’s easier). Serve the whole thing over brown rice.

Try the recipe from Well Plated.

5. Vietnamese Spring Rolls with Crispy Tofu

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 and sauteed in sesame oil. Pair with a savory almond butter dipping sauce for extra flavor.

Try this recipe from Minimalist Baker.

6. Mint Chocolate Chip Tofu Pudding

This five-ingredient pudding takes only five minutes to prepare, and it’s so luscious, you won’t believe it has tofu in it. Since tofu doesn’t have a distinct flavor, the cocoa powder is what comes through the most, with a hint of mint. Make sure to use silken tofu for the smoothest consistency.

Try the recipe from A Couple Cooks.

7. Chocolate Tofu Mousse

Yup, more chocolate dessert featuring tofu. Made with maple syrup, dark chocolate, and a pinch of sea salt, it has the perfect mousse texture, thanks to the density of the tofu. Just chill it for an hour or two, then top with a dollop of coconut whipped cream.

Try the recipe from Dietitian and Debbie.