Getting your kids to not just eat tofu, but enjoy it, probably seems like the impossible task. Out of the package, tofu isn’t much of anything, and it certainly takes some TLC to transform it into something impressive, which at first glance can seem off-putting to a kid who’s already a picky eater to begin with. The best way to work with tofu is to treat it like any other protein – marinade it for flavor, season it how you like, bread and bake it for something crispy – and be sure to keep your dishes simple and fun so your kids can see just how good tofu can be. Getting fancy and over the top with tofu is entirely possible, but if you want your kids to embrace tofu as a regular part of their weekly diet, keeping it easy and playful is the best way to go.
Working with tofu doesn’t have to be a stressful task – in fact, the more you treat it like any other protein, the more likely your kids will forget they’re eating tofu at all. For younger kids without teeth, tofu is a great protein option that also serves as a transitional food, offering options other than puree or mashed vegetables for necessary nutrients. Once they’re ready to bite down, marinade and bread those tofu pieces, fry or bake them, and serve them as a tasty handheld nugget with a side of veggies for a well-rounded dish. From stir fry and tikka masala to nuggets and even scrambled eggs, tofu is a blank canvas that takes on the flavors and textures that you and your kids love, so check out 12 of our favorite tofu recipes for kids and have fun with this savvy and simple protein.
- Easy Baked Tofu Nuggets
- Sesame Stir Fried Tofu
- Crispy Pizza Tofu Nuggets
- Tofu Bowls with Peanut Sauce
- Vegan Tikka Masala with Tofu
- Toddler Tofu Sticks and Peanut Dipping Sauce
- Orange Ginger Tofu
- Saucy Vegetable Tofu
- Luscious Hidden Veggie Mac & Cheese
- Tofu Tacos
- Tofu, Zucchini, Peas, and Millet Fritters
- Strawberry Papaya Tofu Smoothie
Easy Baked Tofu Nuggets
Extra crispy on the outside and tender on the inside, tofu nuggets are a great way to deliver this healthy protein to your kids in a fun and simple way.
50 minutes 250 calories Easy
Sesame Stir Fried Tofu
Stir fry is an easy way to get lots of veggies and protein into one dish. Simply swap out the chicken or beef for firm tofu to deliver that same amount of protein and flavor.
25 minutes 160 calories Easy
Crispy Pizza Tofu Nuggets
Get all the flavors of pizza in these bite-sized tofu nuggets that are fun to make and even more fun to eat.
1h 50m 200 calories Easy
Tofu Bowls with Peanut Sauce
Kids can assemble this protein and veggie packed bowl topped with an easy, creamy peanut sauce all on their own.
2h 30m 330 calories Easy
Vegan Tikka Masala with Tofu
Curry is a simple dinner option that doesn’t take much time, and this tofu version keeps the calories low so your family can enjoy this creamy, comforting dinner guilt-free.
35 minutes 310 calories Easy
Toddler Tofu Sticks and Peanut Dipping Sauce
Make dinner fun for the family with easy to eat tofu sticks and a tasty dipping sauce.
1h 20m 200 calories Easy
Orange Ginger Tofu
The sticky sweet sauce that coats each piece of tofu will be a hit with kids and adults. Make this a well-rounded meal with the addition of broccoli and a bowl of brown rice.
30 minutes 280 calories Easy
Saucy Vegetable Tofu
Upgrade your weeknight pasta game with a simple mix of tofu, plenty of veggies, and whole wheat pasta.
20 minutes 300 calories Easy
Luscious Hidden Veggie Mac & Cheese
Mac and cheese gets a fun twist with a sauce made of butternut squash and tofu for lots of nutrients, protein, and a delightful creamy texture.
20 minutes 350 calories Easy
Taco Tuesdays are now tofu Tuesdays with these healthy tacos that will make you forget all about the meat version.
35 minutes 200 calories Easy
Tofu, Zucchini, Peas, and Millet Fritters
These fun fritters have plenty of nutrients from tofu, millet, and lots of veggies to make these a well-balanced dinner for kids and adults.
15 minutes 200 calories Easy
Strawberry Papaya Tofu Smoothie
Smoothies are a simple and quick way to get kids the nutrients they need in the morning, especially if time isn’t on your side. Tofu makes these sweet smoothies extra creamy and packed with protein.
10 minutes 150 calories Easy