Tofu-lly Delicious: Easy Recipes With Tofu High In Vegan Protein


Looking for Easy Recipes With Tofu? When embarking on a vegan or vegetarian lifestyle, it’s important to find new sources of protein to ensure a balanced diet. Tofu, also known as bean curd, is a versatile and delicious option. It’s packed with protein and a blank canvas for flavor. In this post, we’ll dive into the world of tofu. And share some easy and delicious recipes that will have you falling in love with this plant-based protein.

What Is Tofu Made Of?

First things first, let’s talk about what tofu is. Tofu is made from soybeans and is a staple in many Asian cuisines. It’s a great source of protein and is low in fat. Making it a healthy option for those looking to increase their protein intake. Tofu also comes in different textures, from silken to extra-firm, which makes it incredibly versatile in cooking.

Tofu is made from dried soybeans that are soaked in water, crushed, and boiled. The next step in this process is coagulating soy milk. Then pressing the resulting curds into the solid white blocks we know and love. These vary in different softness including; silken, soft, medium, firm, and extra firm.

Soy Bean plant growing on white background

Extra Firm Tofu

Extra firm tofu is one of the most popular tofu styles for new vegans or vegetarians, this is because it has the least amount of moisture and best resembles the texture of “meat”. If you are using soft or medium tofu you might find the texture a little too soft for some dishes and vegan recipes. Extra-firm tofu has an even denser and firmer texture than firm tofu, making it ideal for slicing, grilling, and frying.

Firm Tofu

This type of tofu has a dense, firm texture and holds its shape well. Although firm tofu is slightly less dense than extra-firm, the two are interchangeable in most recipes.

Medium Tofu

Medium tofu type of tofu falls between a firm and soft in terms of texture. This tofu is the perfect consistency for crumbling making it ideal for dishes like tacos or chili. Medium-firm tofu tastes amazing fried, air-fried, or even scrambled in a pan. It has a softer texture than firm or extra-firm tofu and is personally my favorite in a tofu scramble.

Soft Tofu

This type of tofu has a smooth, creamy texture and is often used in dishes where it will be blended or pureed, such as in smoothies, dips, and sauces. Soft tofu contains high moisture content and is great when making desserts or dishes that need to be a little more smooth. Soft tofu can be used as a substitute for dairy, eggs, and even desserts. It’s also great in soups like miso.

Sprouted Tofu

Sprouting soybeans before processing them into tofu increases the nutritional value and make it easier to digest. This type of tofu, called sprouted tofu, has a mild, slightly sweet flavor and a softer texture than regular tofu.

You can use it crumbled in dishes such as salads or tacos or blend it into dips or sauces. Some studies suggest that sprouted tofu may have higher protein and antioxidant levels than regular tofu, but more research is needed to confirm these potential health benefits. Keep in mind that sprouted tofu is more expensive and harder to find than regular tofu due to its smaller production quantities. It is also more perishable, so store it in the refrigerator and use it within a few days of purchase.

Tofu On Plate

How Tofu Is Prepared

Tofu is extremely versatile and there are so many ways to prepare it. When using extra firm tofu you can use the freeze and dethaw technique to enhance the texture of the tofu used in recipes and when cooked. You can find vegan recipes on this blog that use this technique.

There are many different ways to prepare tofu. The specific method you choose will depend on the type of tofu you are using and the dish you are making. Here are a few common methods for preparing tofu.

Easy Ways To Cook Recipes With Tofu

Tofu is like a sponge and can absorb any flavors it’s cooked with. Making tofu a great option for marinades and sauces. It’s also a great addition to soups, stir-fries, and curries, and can be grilled, fried, or baked for added texture. The key to cooking with tofu is to press it before cooking.This is to remove any excess water, which will make it more firm and able to absorb flavors better.

Slicing or cubing:

Firm or extra-firm tofu can be sliced or cubed and added to stir-fries, salads, or other dishes. It can be marinated in a sauce or seasoning mixture before cooking to add flavor.

Grilling or broiling

Firm or extra-firm tofu can be grilled or broiled and served as a main dish or used in sandwiches or wraps. It can be brushed with oil or a marinade before grilling to prevent it from sticking to the grill or to add flavor.


Tofu can be breaded and fried, cooked in the air fryer, or it can be pan-fried in a small amount of oil. It can be served as a snack or used in dishes like tofu sandwiches or stir-fries.


Tofu can be baked in the oven and used in dishes like tofu curry or tofu scramble. It can be marinated or coated in a sauce or seasoning mixture before baking to add flavor. Tofu can also be baked and served as tofu “steaks” with your favorite side dishes.

Blending or pureeing

Soft or silken tofu can be blended or pureed and used in dips, sauces, or smoothies. It can also be used as a substitute for eggs or dairy in some recipes. Although it is often blended, it can be served cut into squares in soups, or even steamed and served with rice and sauce. Be careful when serving silk tofu in squares as it breaks easily.

Cooking Easy Recipes With Tofu

Now, on to the recipes! There are a lot of different ways to cook tofu, some are simple and some are more complex. You can find easy vegan tofu recipes like my Vegan Tofu Teriyaki Sheet Pan Dinner which can be prepped in 10 minutes! Tofu absorbs flavors well, making it a versatile ingredient in a variety of dishes. It can be marinated, grilled, stir-fried, or blended into soups and sauces. You can also make this Easy Tofu Scramble Recipe which can be made in under 20 minutes. When are have a little more time you can try out one of my most popular recipes which is the Cripsy Herb Crusted Tofu Steaks Recipe. As you can see there are a variety of ways to bake, fry, and cook tofu.

Easy Recipes With Tofu

Tofu stir-fry is a great recipe when you are short on time. Simply press your tofu, cut it into cubes, and cook it with your choice of vegetables and sauce. Stir-fry is a perfect way to cook with tofu as it gives you a chance to pack in a lot of vegetables and you can cook it in a jiffy. Tofu can be used for breakfast, lunch, dinner, and dessert. Below are some ideas of tofu recipe ideas:

Crispy Air Fryer Tofu
The crispiest most delicious air fryer tofu ever! This crispy tofu recipe is healthy, easy and incredibly versatile. The best way to get your vegan protein!
Check out this recipe
Peanut Butter Thai Tofu Curry
Creamy, easy to make, and bursting with Thai flavours. This vegan peanut butter curry is SO delicious, and perfect for sharing.
Check out this recipe
Vegan Tofu Scramble
Tofu scramble is a vegan alternative to scrambled eggs. It is super easy to make and you can customize this recipe with whatever veggies you have left in your fridge. It can be made in under 15 minutes and will make you not miss scrambled eggs at all!
Check out this recipe
Crispy Air Fryer Buffalo Tofu “Wings”
These veganized buffalo tofu tenders are spicy, and oh-so indulgent!
Being vegetarian for so many years, I always felt like I was missing out on wing night. Although I didn’t want the chicken wings, I often found myself drooling over the sauce – especially spicy buffalo.
This is the perfect vegan snack for game night, or a great addition to wraps and salads. The air-fryer is used in this recipe to make the tofu wings in a flash. But don’t worry if you don’t have any air fryer, they can be baked in the oven instead.
Check out this recipe
Best Tofu Steaks
These herb crusted tofu steaks are crispy, savoury and oh-so delicious. Packed full of nutrients and protein, these vegan tofu steaks make the perfect entree.
Check out this recipe
Easy Vegan Teriyaki Sheet Pan Dinner With Tofu
Only 10 minutes to prep, this healthy dinner makes the perfect easy weeknight meal. It's packed full of savoury, sweet deliciousness and is ideal for vegan meal prep.
Check out this recipe
Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

You can find all my tofu-based recipes here.

Best Recipes With Tofu

Here at spicy vegan food, you will find some easy recipes with tofu. So once you learn more of the tips and tricks of cooking with tofu the easier it becomes! Be sure to reach out if you are looking for any other meat dishes that you would like to see veganized!

Conclusion: Easy Recipes With Tofu

In this post, we’ve shared some of our favorite easy recipes with tofu that are sure to please your taste buds and satisfy your hunger. From savory stir-fries to sweet desserts, these recipes are perfect for any meal or occasion.

In conclusion, tofu is a versatile and delicious ingredient that can be used in a variety of easy recipes. These recipes are perfect for any meal or occasion and are sure to please your taste buds and satisfy your hunger. So, whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, give these recipes a try and you’ll be surprised at how easy and delicious they are. So, don’t be shy and let your taste buds take a taste-test of these easy recipes with tofu, you won’t regret it. Ready to be painted with any flavor you desire, these easy recipes are a great starting point. Let your taste buds be the judge and enjoy the delicious world of tofu!

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