Despite how beloved it may be among vegetarians, vegans, and even the occasional meat eater, tofu can get a bad rap. Whether it’s the soft texture or its bland flavor when it comes out of the package, tofu doesn’t get the respect it so rightfully deserves. But, believe it or not, it can be for everyone, and if you are hoping to develop a healthier diet that goes lighter on the meat but doesn’t skimp on protein, tofu is the perfect substitute to bring into the equation. In addition to being high in protein, tofu is also balanced with fiber, potassium, magnesium, iron, and manganese, and is a great addition to any anti-inflammatory diet.
Yes, tofu doesn’t taste like much on its own, but that isn’t necessarily a bad thing. This pliable protein is the perfect blank canvas to gussy up with the right ingredients and a bit of creativity, taking it from a plain block of tofu into something bursting with flavor. In the mood for something crispy, without the oil? Coat your tofu in panko breadcrumbs and pop them in the oven for crispy tofu tenders you can dip into just about anything. Love Asian stir fry but going meat-free? Tofu makes the perfect substitution to beef or chicken, soaking up every drop of flavor in your pan. Check out our list of 17 healthy tofu recipes guaranteed to keep you on the straight and narrow diet-wise without compromising on your favorite flavors.
Contents
- Tofu Stir Fry
- Spring Veggie Wraps
- Eggless Salad Sandwich
- Crispy Baked Tofu Tacos with Cilantro Lime Slaw
- Spicy Sesame Zoodles with Crispy Tofu
- Crispy Baked Garlic Tofu
- Baked Tofu Nuggets
- Pizza with Spicy Hoisin Barbecue Sauce
- Miso Soba Noodle Bowls with Spicy Tofu
- Roasted Veggie Buddha Bowl with Quinoa and Avocado
- Thai Coconut Curry Tofu
- Indian Spiced Black Bean & Tofu Burgers
- Vegan Scrambled Tofu
- Blender Silken Tofu Pancakes
- Peanut Butter Banana Protein Smoothie
- Garlic Roasted Cauliflower and Spicy Baked Tofu Burritos
- Tofu "Chicken" Noodle Soup
Tofu Stir Fry
Credit: www.wellplated.com
With just a few simple ingredients, this tofu stir fry combines protein and fresh vegetables in a flavorful garlic sesame sauce for a nutritious dinner.
25 minutes
350 calories
Easy
Vegetarian 
Healthy
Get this now: Tofu Stir Fry.
Spring Veggie Wraps
Credit: www.eatingwell.com
Tofu really shines in these colorful veggie wraps with the help of a tahini-ginger-soy marinade with a whole lot of zing.
1h 15m 385 calories Easy
Vegetarian Healthy
Get this now: Spring Veggie Wraps.
Eggless Salad Sandwich
Credit: allergylicious.com
Believe it or not, tofu is an ideal substitute for eggs in this classic deli favorite. Add in your favorite condiments and seasoning for flavor and some celery and onion for crunch, a spoonful of vegan mayo, and you’ll be amazed how quickly you forget this sandwich is missing eggs.
15 minutes 350 calories Easy
Vegetarian Healthy
Get this now: Eggless Salad Sandwich.
Crispy Baked Tofu Tacos with Cilantro Lime Slaw
Credit: www.rachaelhartleynutrition.com
If you’ve never used nutritional yeast, now’s the time to introduce it as a pantry staple – its cheesy-esque flavor profile brings a richness to just about any recipe. Baking these tofu cubes at high temperature give them a crispy outside, perfect for soft tacos with a crunchy slaw.
2h 00m 350 calories Easy
Vegetarian Healthy
Get this now: Crispy Baked Tofu Tacos with Cilantro Lime Slaw.
Spicy Sesame Zoodles with Crispy Tofu
Credit: pinchofyum.com
This spicy bowl subs in zucchini for the standard rice noodle here but doesn’t leave out any of your favorite sesame noodle flavors, like soy sauce and peanut butter.
15 minutes 400 calories Easy
Vegetarian Healthy
Get this now: Spicy Sesame Zoodles with Crispy Tofu.
Crispy Baked Garlic Tofu
Credit: kirbiecravings.com
The stir-fry garlic sauce in this recipe takes the crispy baked tofu from delicious to outstanding.
45 minutes 350 calories Easy
Vegetarian Healthy
Get this now: Crispy Baked Garlic Tofu.
Baked Tofu Nuggets
Credit: veganhuggs.com
Chicken nuggets are always a home run, but if you’re hoping to swap out this fried favorite for something a bit healthier, baking these tofu nuggets instead will no doubt satisfy the craving.
35 minutes 200 calories Easy
Vegetarian Healthy
Get this now: Baked Tofu Nuggets.
Pizza with Spicy Hoisin Barbecue Sauce
Credit: www.connoisseurusveg.com
Pick up a frozen naan from the grocery store, pile it high with pineapple and hoisin and barbecue sauce-coated tofu and prepare for a flavor explosion you’ll want to make every week.
55 minutes 450 calories Easy
Vegetarian Healthy
Get this now: Pizza with Spicy Hoisin Barbecue Sauce.
Miso Soba Noodle Bowls with Spicy Tofu
Credit: thegirlonbloor.com
Spice up your vegetarian ramen with this healthier version, packed with exciting flavors and heat.
30 minutes 400 calories Easy
Vegetarian Healthy
Get this now: Miso Soba Noodle Bowls with Spicy Tofu.
Roasted Veggie Buddha Bowl with Quinoa and Avocado
Credit: www.wellplated.com
This bowl is jam packed with protein and fiber, not to mention a delicious tahini dressing that brings everything together beautifully.
50 minutes 400 calories Easy
Vegetarian 
Gluten Free Healthy
Get this now: Roasted Veggie Buddha Bowl with Quinoa and Avocado.
Thai Coconut Curry Tofu
Credit: choosingchia.com
Everything in this flavor-packed dish comes together in just 30 minutes, and is guaranteed to impress even the staunchest of meat eaters.
30 minutes 400 calories Easy
Vegetarian Healthy
Get this now: Thai Coconut Curry Tofu.
Indian Spiced Black Bean & Tofu Burgers
Credit: steamykitchen.com
Craving a burger but not sure it fits into your healthy eating plan? Hearty black beans and tofu deliver a richly spiced burger without the heaviness of a meaty patty.
15 minutes 470 calories Easy
Vegetarian Healthy
Get this now: Indian Spiced Black Bean & Tofu Burgers.
Vegan Scrambled Tofu
Credit: veganyumminess.com
Breakfast is the most important meal of the day, so if you’re willing to give up eggs but not breakfast as a meal, sub in tofu in your next morning scramble for the plenty of protein that’s ready in no time.
10 minutes 120 calories Easy
Vegetarian Healthy
Get this now: Vegan Scrambled Tofu.
Blender Silken Tofu Pancakes
Credit: www.connoisseurusveg.com
Make this sweet breakfast staple exciting and nutritious with cacao nibs and silken tofu for a fluffy pancake full of plant-based protein.
25 minutes 450 calories Easy
Vegetarian Healthy
Get this now: Blender Silken Tofu Pancakes.
Peanut Butter Banana Protein Smoothie
Credit: www.pastryaffair.com
A protein-packed smoothie is a great choice for a filling breakfast or mid-afternoon snack, and with just a few ingredients, you can have this creamy, dreamy smoothie ready to take on the go.
10 minutes 350 calories Easy
Vegetarian Healthy
Get this now: Peanut Butter Banana Protein Smoothie.
Garlic Roasted Cauliflower and Spicy Baked Tofu Burritos
Credit: www.connoisseurusveg.com
A burrito doesn’t have to be jam packed with meat, cheese, and rice to be a hearty meal. These burritos are filled with garlicky roasted cauliflower and baked tofu for a nutritious dish that is heavy on the spices but light on the calories.
50 minutes 400 calories Easy
Vegetarian Healthy
Get this now: Garlic Roasted Cauliflower and Spicy Baked Tofu Burritos.
Tofu "Chicken" Noodle Soup
Credit: www.makingthymeforhealth.com
This comforting winter classic leaves out the chicken, but not the comfort. Use your favorite store-bought broth and whole wheat noodles to round out this satisfying classic with a twist.
45 minutes 400 calories Easy
Vegetarian Healthy
Get this now: Tofu "Chicken" Noodle Soup.
