The Best Meals To Make With Tofu


Tofu gets a bad rap. Tell anyone who isn’t into plant based eating (even some who are!) that you’re having Tofu for dinner, and watch their facial expression become filled with horror. Expect to be met with cries of “But why?” “Its gross!” and “Its tasteless”

That last one is 100% true. Tofu has no taste, until you give it a flavour! I’ll be sharing some great recipes for making your Tofu flavourful a little further down this post, but let’s take a quick look at what Tofu actually is first.

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What Is Tofu?

Tofu is made from Soybeans. Soybeans are turned initially into Soymilk, and the curds that form during that process (Just like turning dairy milk into cheese) are pressed to form a block of Tofu. The first documented making of Tofu was 2000 Years ago, during the Chinese Han Dynasty, so it’s been around for quite some time!

Is It Healthy?

Healthy is a relative term, so here are the facts.

Each 3.5-ounce (oz), or 100-gram (g), serving of firm, calcium-set tofu offers (4Trusted Source):

  • Calories: 144
  • Protein: 17 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 9 g
  • Calcium: 53% of the Daily Value (DV)
  • Manganese: 51% of the DV
  • Copper: 42% of the DV
  • Selenium: 32% of the DV
  • Vitamin A: 18% of the DV
  • Phosphorus: 15% of the DV
  • Iron: 15% of the DV
  • Magnesium: 14% of the DV
  • Zinc: 14% of the DV

Based on this, it’s easy to see Tofu is nutrient dense- if offers a lot of Vitamins and Minerals for very few calories and fat. It’s also high in Protein.

What are the different types?

In the West, Tofu is generally found in two formats- Firm, and Silken. In Asian supermakets you will find a much greater variety of different firmness, including firm silken tofu.

Firm Tofu is best in recipes where it needs to hold its shape- so pretty much any dish where it’s being used as a meat subsititue, or protein source.

Silken Tofu is predominantly used (In the West) for desserts as it’s easy to blend and has a thick creamy texture. Think Chocolate Pudding and Cheesecake!

text reads the ultimate guide to tofu and why you should be eating it

Why Do You Have To Press Tofu?

Before you can cook with Firm Tofu, you need to press it. It’s exactly what is sounds like! Wrap your tofu in a clean tea towel or kitchen paper, then either place in a Tofu Press, or under something heavy in a dish to collect the liquid that will drain out.

If you don’t press Tofu, it will not cook properly or crisp up. It will have a spongey texture and wont hold any flavour.


If you’re in the UK- GOOD NEWS! Tofoo brand Tofu is pre pressed. You can use it straightaway with no prep! It’s a little more expensive for the convenience, but honestly the time it saves is worth it for me.

I’ve pressed my Tofu, now what?

It’s time to make it TASTY.

Quick note- not all of these recipes are WFPB. This is usually because of the oil, which you can easily omit to make it WFPB.

General Tso’s Tofu

This was one of the first Tofu recipes I ever tried, and I loved it! General Tso’s is an American Chinese dish, so I’ve never had any other version- but after eating this, I’m pretty sure I don’t need to.

Recipe Here

Chinese Salt ‘n’ Pepper Tofu

If you love the sweet and spicy flavour of Salt and Pepper anything from your local Chinese takeaway, this one is for you. Super simple to prepare, and full of flavour.

Recipe Here

Tofu Katsu Curry

Katsu Curry is definitely a favourite of mine, especially the one served in Wagamamas! Alas, it’s not really practical to go out everytime I fancy it, so here’s a recipe you can use to make your own at home.

Note- most recipes for Katsu deep fry the Tofu. If you’re WFPB, try using an airfryer or oven to bake it instead! You can omit the oil easily, and the sugar can be swapped for an unrefined alternative.

Recipe Here

Whipped Chocolate Pudding

This is perfect for when the chocolate cravings strike! Its WFPB so you can enjoy it guilt free.

Recipe Here

Vegan Tofu Cheesecake

This recipe uses Cashews for an ultra creamy texture when combined with Silken Tofu. Again, its WFPB so dig in!

Recipe Here

Other Ways To Use Tofu

As a meat replacement in your favourite recipe

Air fry firm tofu that has been pressed, cubed and coated in cornflour at 180c/350f for ten minutes. Add it to your favourite stir fry, rice dish or pasta dish!

In Sandwiches

Press and slice tofu thinly. Marinate in your chosen marinade overnight, then bake or air fry as above!

Tofu Scramble

As the name suggests, this is a tofu alternative to scrambled eggs. You can buy this ready made in the UK, but here is a simple recipe for making it yourself!

As you can see- Tofu is easy to use, and so long as you’re adding plenty of seasonings- it’s delicious!

Do you have a favourite Tofu dish? Which recipe do you want to try? Let me know in the comments below!


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  1. The way I said “WHAAAT?!” when I saw the chocolate pudding. I have never tried tofu, but if I can put it in a dessert form, even better chocolate, and call it healthy- SIGN ME UP! Great post and I will be making the pudding! 🙂

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