Skeptics, prepare to be won over. Our best tofu recipes are packed full of delicious flavors and plant-based protein.
18 of Our Best Tofu Recipes
Updated on Apr. 27, 2024
1/17
Tofu Stir-Fry with Brussels Sprouts
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
I love cooking with Brussels sprouts. This tofu stir-fry recipe is the perfect quick and healthy weeknight meal. Make a scrumptious hoagie by stuffing toasted rolls with this tasty mixture. And if you’re wondering—what is tofu? Find out with our handy guide.
—Joseph Sciascia, San Mateo, California
—Joseph Sciascia, San Mateo, California
Nutrition Facts:
1-1/3 cups: 268 calories, 16g fat (7g saturated fat), 0 cholesterol, 463mg sodium, 24g carbohydrate (9g sugars, 8g fiber), 13g protein.
2/17
Buffalo Tofu Wrap
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My family loves the tofu filling in this wrap! For parties, we often serve it as a dip with tortilla chips or pita bread. My husband requests this often, and it’s super easy to double the recipe if needed. —Deanna Wolfe, Muskegon, Michigan
Nutrition Facts:
1 wrap: 452 calories, 29g fat (7g saturated fat), 0 cholesterol, 1066mg sodium, 38g carbohydrate (1g sugars, 2g fiber), 11g protein.
3/17
Vegetable Potpie
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
We raised our daughters as vegetarians. I wanted to give them more options than just pizza and pasta, so when they were around 11 years old, I made this vegetable potpie recipe. It’s still a hit. By the way, these are the biggest mistakes you can make when cooking tofu. —Mark Sirota, New York, New York
Nutrition Facts:
1 piece: 679 calories, 40g fat (21g saturated fat), 146mg cholesterol, 973mg sodium, 65g carbohydrate (5g sugars, 6g fiber), 15g protein.
4/17
Tofu Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
To make the tofu extra crispy in this tofu salad recipe, we recommend draining some of the liquid and cooking it in a generous amount of oil at high heat. It takes a little extra time, but it’s worth it! —Taste of Home Test Kitchen
Nutrition Facts:
2 cups: 414 calories, 31g fat (4g saturated fat), 0 cholesterol, 1129mg sodium, 24g carbohydrate (12g sugars, 7g fiber), 15g protein.
5/17
Vegan Cream of Mushroom Soup
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
I love mushrooms and am learning how to make heartier dishes out of my old favorites. This delicious vegan cream of mushroom soup is low in fat and high in nutrition, and it meets my dietary restrictions. Tofu, used in place of cream, provides a silky texture, but keeps the soup vegan and dairy free. —Maria Davis, Flower Mound, Texas
Nutrition Facts:
: 85 calories, 2g fat (0 saturated fat), 0 cholesterol, 574mg sodium, 10g carbohydrate (3g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable.
6/17
Asian Tofu
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This tasty Asian tofu was the first plant-based meat dish my fiance made for me. It’s a wonderful light protein and is so easy to pair with broiled or grilled veggies such as eggplant, asparagus or even tomatoes. You can make this recipe in an air fryer, too. —Emily Steers, Los Angeles, California
Nutrition Facts:
2 pieces: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
7/17
Asparagus Tofu Stir-Fry
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts:
1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
8/17
Better than Egg Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes the taste and texture of egg salad in this quick-fixing sandwich. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
9/17
Vegetarian Pad Thai
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts:
1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
10/17
Vegetable Lasagna
Total Time
1 hour 30 min
Servings
6 servings
From the Recipe Creator:
I cooked up this fresh lasagna for vegetarian customers at a local grocery store, where I work part-time. It’s absolutely packed with veggies. —Sam Hunsaker, Lawrence, Kansas
Nutrition Facts:
1 piece: 432 calories, 19g fat (7g saturated fat), 68mg cholesterol, 857mg sodium, 48g carbohydrate (22g sugars, 7g fiber), 20g protein.
11/17
Crispy Tofu with Black Pepper Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
12/17
Southwest Vegetarian Lentil Soup
Total Time
8 hours 25 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Even self-avowed carnivores won’t miss the meat in this zippy dish. It’s chock-full of healthy ingredients that will keep you feeling satisfied. —Laurie Stout-Letz, Bountiful, Utah
Nutrition Facts:
1 serving: 278 calories, 7g fat (1g saturated fat), 0 cholesterol, 1385mg sodium, 40g carbohydrate (6g sugars, 13g fiber), 17g protein.
13/17
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This easy recipe is great for “tofu beginners.” For best results, cut the tofu block in half and wrap well in a terrycloth kitchen towel. Let it sit in the fridge for at least an hour so the towel absorbs excess water. Serve this with Chinese soup and egg rolls for a complete meal. — Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
14/17
Thai Curry Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
15/17
Cauliflower & Tofu Curry
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts:
1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
16/17
Asian Tofu Noodle Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Ginger, garlic and sherry jazz up this soup loaded with veggies and noodles. We like to accent ours with peanuts and green onions. —Diana Rios, Lytle, Texas
Nutrition Facts:
1 serving: 339 calories, 7g fat (1g saturated fat), 0 cholesterol, 1961mg sodium, 49g carbohydrate (6g sugars, 4g fiber), 19g protein.
17/17
Vegan Banana Bread
Total Time
1 hour 10 min
Servings
1 loaf (12 pieces)
From the Recipe Creator:
I made up this recipe when I was vegetarian and didn’t eat eggs. It’s packed with fiber, omega-3s and soy protein, but tastes delicious! Silken tofu is a wonderful egg substitute. —Brittany Carrington, Tehachapi, California
Nutrition Facts:
1 piece: 234 calories, 9g fat (1g saturated fat), 0 cholesterol, 140mg sodium, 37g carbohydrate (19g sugars, 2g fiber), 4g protein.
