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by Carrie Walderlast updated August 11, 2023
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This collection of dietitian-created easy, healthy tofu recipes will show you how to make tofu actually taste good! These nutritious tofu dishes use simple, whole food ingredients and are all easy to make. You’ll find plenty of vegan and vegetarian options, including crispy baked tofus, tofu pastas, soups, stews, scrambles, and more.
Have you ever wondered how to make tofu actually taste good? What the healthiest way to cook tofu is? If tofu IS actually healthy at all? You’ve found yourself in the right spot to answer all those questions!
As a registered dietitian, tofu is one of my favourite sources of protein to cook with for so many reasons:
- It’s relatively affordable, coming in at around $2-$5 for your standard 350-gram to 500-gram pack (this will vary by brand and location, of course).
- It’s SUPER versatile – it can be shaped in different ways, enjoyed for breakfast, lunch, or dinner, AND it has a neutral flavour that pairs with so many seasonings and sauces.
- It has a fairly long shelf-life, compared to other proteins like meat or fish. Most commercially available, refrigerated tofu will last about 2 months after the production date. You can purchase a few on sale and keep them on hand – just be sure to check the “sell by” or “best by” date!
- It’s an excellent option for both meat eaters and plant-based diets alike. For meat eaters, tofu can be a great introduction to plant-forward dishes (meatless Mondays, anyone?)
- It’s packed with nutrition benefits, including protein and minerals like calcium, zinc, and iron.
In this post, I share a handful of unique and creative, but very easy-to-make tofu recipe ideas for you! As mentioned, there is so much versatility with tofu. Most of these make great dinner options, but I’ve included a couple breakfast ideas here, too.
PS. While the recipes included in this roundup use mainly firm/extra firm or silken tofu, I also have a post all about how to eat SMOKED tofu. It’s a recent pantry staple of mine that is so delicious – perfect for people who are new to tofu!
Nutrition Benefits: Is Tofu Healthy?
Tofu is a form of condensed soy milk that is pressed into solid blocks.
It’s a great source of plant-basedprotein, with a standard 3.5-ounce or 100-gram serving of tofu providing 8 grams of complete protein.
In addition to protein, tofu is a great source of essential micronutrients.
A standard 100-gram or 3.5-ounce serving of firm tofu provides:
- calcium (53% of the DV)
- manganese (51% of the DV)
- copper (42% of the DV)
- selenium (32% of the DV)
- vitamin A (18% of the DV)
- phosphorus (15% of the DV)
- iron (15% of the DV)
- magnesium (14% of the DV)
- zinc (14% of the DV)
While early animal studies created some controversy around soy, the majority of recent human research suggests that soy is actually linked to improved health outcomes, like cholesterol levels, heart health, fertility, and reduced cancer risk.
These health benefits are likely due to the presence of beneficial plant compounds calledisoflavones.
If you want to learn more about soy (while busting some myths!), check out my friend and dietitian colleague Desiree Nielsen’s podcast episode: Everything You Need To Know About Soy. She does an excellent deep-dive into the current science!
1) Honey Garlic Tofu With Soy & Sesame
This honey garlic tofu recipe is so simple and easy to make! Crispy baked tofu is tossed in a tasty sauce made from honey, garlic, soy, and sesame. Serve with whole grains (like brown rice) and veggies (like broccoli) for a complete meal.
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2) Crispy Miso Baked Tofu
Baked Miso Maple Tofu (30-Minutes)
This Crispy Baked Tofu With Maple Miso Sauce is a delicious vegan protein idea that pairs beautiful with a side of veggies and grains! Gluten-free, dairy-free, and ready in 30 minutes.
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3) Zucchini Stir Fry With Tofu
Zucchini Stir Fry With Tofu (Vegan)
This zucchini stir fry is made with carrots, bell peppers, tofu, and Asian-inspired seasonings. Easy, healthy, and great for meal prep! Option to make a non-vegan version and serve with shrimp or chicken, instead.
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4) Tofu Tomato Pasta With Veggies
Easy Tofu Tomato Pasta With Vegetables
This tofu tomato pasta sauce is packed with veggies, fiber, and plant-based protein! It's such a quick, go-to weeknight dinner idea and is an awesome way to clear out the fridge. Feel free to customize it (see ideas in notes)! Recipe is vegan + can be made gluten-free.
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5) Curry Tofu Scramble
Easy Curry Tofu Scramble
This Curry Tofu Scramble is made with spinach and red bell peppers. It's a delicious combination of protein, veggies, and spices that is super easy to make, ready in 30 minutes, and full of healthy ingredients. Tofu scramble is also great for meal prep and can be used in so many different ways!
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6) Vegetarian Stuffed Zucchini Boats With Tofu
Vegetarian Stuffed Zucchini Boats
These vegetarian zucchini boats are stuffed with crumbled tofu, tomato sauce, and Italian-inspired spices. Easy, healthy, and delicious!
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7) Vegan Vegetable Stew With Tofu
Vegan Vegetable Stew With Tofu
This vegan vegetable stew recipe is such a nourishing dinner to cozy up to on chilly nights. Made with 7 kinds of veggies, plus tofu for protein. It's easy, healthy, and great for batch cooking!
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8) Vegetarian Lasagna Soup With Crumbled Tofu
Vegetarian Lasagna Soup (Easy + Healthy!)
This vegetarian lasagna soup is an easy, healthy, and super cozy dinner idea! It's made with 4 different kinds of vegetables, plenty of herbs, and ricotta cheese. Recipe includes vegan and gluten-free options as well!
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9) Vegetarian Tofu Taco Pasta Bake
Healthy Taco Pasta Bake (Vegetarian)
This vegetarian taco pasta bake is made with crumbled tofu, plenty of vegetables, taco sauce, salsa, and melty cheddar cheese. It's such an easy, delicious, and nutritious dinner idea that is perfect for meal prep and batch cooking.
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10) Vegan Tofu Coconut Curry
Healthy Vegan Tofu Coconut Curry
This tofu coconut curry recipe is vegan and packed full of protein, nutritious vegetables and warm spices. Leftovers taste amazing, making it perfect for meal prep.
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11) Crispy Tofu Salad With Miso Tahini
Crispy Tofu Salad With Miso Tahini Dressing
Filled with crunchy veggies and crispy tofu, this healthy salad is satisfying, delicious, and packed with nutrients. With a creamy and rich miso sesame tahini dressing, this recipe is vegan and gluten-free. This salad is meant to be eaten cold and enjoyed as a complete meal!
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12) Vegan Noodle Bowl With Peanut Sauce
Vegan Noodle Bowl With Spicy Peanut Sauce
This vegan noodle bowl is made with the BEST spicy peanut sauce. It's packed with vegetables, fibre, and healthy fats – perfect for a weeknight dinner!
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13) Silken Tofu Smoothie With Banana
This tofu smoothie is made with banana, vanilla, cinnamon, and cardamom! It's such a quick, easy, and protein-packed breakfast smoothie option. Full of flavour, but can easily be customized. Recipe is vegan and gluten-free.
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More Easy Recipe Ideas
- 30+ Easy, Healthy Pasta Recipes
- 30+ Vegetable Side Dish Recipes
- 30+ Plant-Based Breakfast Ideas
- 25+ Summer Salad Recipes
- 20+ Winter Salad Recipes
And there you have it –13 Easy, Healthy Tofu Recipe Ideasto cook and enjoy. I so hope you found some inspiration from this list!
If you make any of these recipes, don’t forget to tag me onInstagramorPinterest– seeing your creations always makes my day. You can alsosubscribe to my email listto never miss a new recipe or nutrition education post!
Get the Recipe:13 Easy, Healthy Tofu Recipes: Crispy Miso Tofu
This Crispy Baked Tofu With Maple Miso Sauce is a delicious vegan protein idea that pairs beautiful with a side of veggies and grains. Gluten-free, dairy-free, and ready in 30 minutes. Plus, 12 more easy tofu recipes to explore!
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 2
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Ingredients
- 1 block firm tofu
- 1 Tbsp avocado oil (or other neutral oil)
- 1 Tbsp cornstarch
Maple Miso Sauce:
- 1/4 cup mirin
- 1 Tbsp miso paste
- 1 Tbsp rice vinegar
- 1 Tbsp avocado oil
- 1 Tbsp pure maple syrup
Instructions
Preheat oven to 400F.
Cut block of tofu into 1-inch cubes. Take a paper towel and press the cubes gently to remove as much water as you can.
Transfer the tofu to a bowl and toss in avocado oil. Add 1 tablespoon of cornstarch to the tofu and toss it again.
Spread the tofu out onto a baking sheet and transfer to the oven for 20 minutes, flipping halfway through with a set of tongs.
While the tofu is in the oven, prepare the maple miso sauce. To do this, start by adding mirin to a small saucepan over med-high heat. Bring the mirin to a boil, and allow to boil for about 1 minute.
Then, reduce the heat and add miso paste to the mirin and whisk until it starts to dissolve. Once the miso has broken down, add rice vinegar, avocado oil, and maple syrup. Bring to a boil again, whisking continuously to prevent the maple syrup from burning.
Once a smooth sauce has formed, turn off the heat. Remove the tofu from the oven and pour the sauce over the crispy tofu, tossing till each piece of tofu is nicely coated.Serve immediately!
Notes
*This tofu is the protein component of a meal – serve with a side of complex carbs (like quinoa or brown rice) and/or veggies!
*Generally speaking, all ingredients used in this recipe are gluten-free. That said, some brands of items like rice vinegar, cornstarch, mirin, and miso paste may not be certified gluten-free due to cross contamination during processing. If a gluten-free diet is absolutely necessary, be sure to check the label of each product you are using to make sure.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Course: Main Course
Cuisine: Asian
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword: maple, miso, tofu
Author: Carrie Walder
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This post may contain affiliate links. Please see my disclosure policy.
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originally published January 12, 2023 — last updated August 11, 2023
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