Tofu is not only a great source of plant-based protein (as it's derived from soybeans) but it is also incredibly versatile.
If you want to try to incorporate more tofu into your diet, or are just looking for new ways to cook, try out these simple tofu recipes.
Each recipe on this list is vegan, easy to make, high in protein, and a great way to get into eating more tofu.
Weeknight Tofu Stir Fry
This Weeknight Tofu Stir Fry from Choosing Chia just takes 30 minutes to make, and it's vegan and gluten-free! It's great for a busy night during the week when you want something healthy and delicious, but don't want to spend too much time preparing a recipe.
This recipe involves just grabbing extra-firm tofu (the more firm, the more crispy), onion and garlic for flavor, a mix of vegetables of your choice, stir-fry sauce, and rice. After coating the tofu in cornstarch, cook it in a pan until golden brown. After this, saute the veggies in a pan, add the stir fry sauce, and voilà!
Air Fryer Tofu
If you have an air fryer (an amazing kitchen tool), this recipe by The Plant-Based School is a great way to quickly turn a block of firm tofu into crispy nuggets.
Simply chop and toss a block of tofu in cornstarch with a little marinade of your choice. After fully seasoned, move the tofu to the air fryer and cook anywhere from 10 to 15 minutes, or to your liking.
Easy, Vegan Tofu Scramble for Meal Prep
Any breakfast food lover should consider trying Workweek Lunch's tofu scramble recipe, a play on scrambled eggs that swaps the eggs for — you guessed it— tofu.
Not only is this a great high-protein breakfast (or lunch, dinner, snack), but it's really easy to make, and can be modified to your preferences. This recipe recommends picking up some firm tofu, and breaking it into little pieces in a pan with oil. Season the tofu with nutritional yeast, salt, soy sauce, onion powder, turmeric, garlic powder, pepper, and oregano. After the tofu is nicely seasoned you can start adding the vegetables, such as mushrooms, spinach, peppers, and onion. Cook until soft.
Tofu Smoothie With Banana & Vanilla
Yes, you read that right. Yes, I know it sounds weird. It maybe is a little weird. But according to Walder Wellness, this Tofu Smoothie With Banana & Vanilla is super creamy and sweet.
It involves blending banana, vanilla, cinnamon, cardamom, your milk of choice, and a bit of tofu. Think of tofu as a base like a yogurt, to aid in the creamy texture of the smoothie.
Lemon Pepper Tofu Sheet Pan Dinner
This sheet pan tofu recipe by The Simple Veganista is efficient because you can cook all the ingredients together, and it only takes 20 minutes in the oven.
Take a block of firm tofu and cut it into around six slices (or maybe more depending on how many people you are serving or how much you like tofu). Heat the oven to 400 degrees, and put the tofu on a sheet pan with your choice of vegetable, such as asparagus, and sprinkle everything with lemon zest and lemon pepper. To make it a complete meal, you can also cook a grain on the side, such as brown rice.
Tofu Fried Chicken
Popular tofu brand, Nasoya, offers this recipe for Tofu Fried Chicken — and it's seriously all we want after a late night out. After freezing, thawing, pressing, and breaking up your tofu, you'll coat it in a homemade flour-based batter, breadcrumbs, and a chia seed "egg." Then, you'll pan fry it all, making for a meal that could rival any old bucket of KFC.
Top O' The Morning Minty Vegan Shake
As a plant-based take on McDonald's seasonal Shamrock Shake, Nasoya's Top O' The Morning Minty Vegan Shake recipe uses silken tofu as a base, while sneaking in spinach, mint, coconut milk, and tasty plant-based flavors like vanilla and matcha. It's certainly festive for the upcoming holiday, if you're looking to get into the spirit.