TOP 10 Tofu Recipes – Sharon Palmer, The Plant Powered Dietitian

Are you thinking about trying tofu, and don’t know where to start? Or are you looking for new ways to use this plant protein? Well, you’ve come to the right place! Tofu—a traditional soy-based protein source used in Asia for centuries—is one of my absolute favorite plant-based proteins. It is just so versatile. You can swap out animal protein, such as chicken or meat, in pretty much any dish for this classic soy-based meat alternative. Lasagna, tacos, stir-fries, or casseroles—these recipes all can feature tofu instead of meat. Tofu can be prepared with such diverse flavors, from sesame and soy-based flavors of Asia, to rich Indian curries and spices, to classic American comfort foods. Tofu has a place at the table in all of your plant-based dinner offerings. Baked, sautéed, or stir-fried, tofu can also pack a punch of nutrients. Not only is it high in protein, tofu also is a rich source of iron, calcium, manganese, and phosphorus. In addition, tofu contains phytoestrogens, chemicals that have the potential to reduce the risk of breast cancer and treat symptoms of menopause, according to research. So, give one of my all-time favorite tasty and nourishing tofu recipes a try. Learn more about tofu with my Ultimate Tofu Guide here, and check out my field trip to the tofu factory to see how tofu is made here

TOP 10 Tofu Recipes

Chinese Long Beans Tofu 4

Chinese Long Beans with Tofu and Jasmine Rice

This recipe is based on the traditional style of preparing long beans in stir-fried dishes. I’ve been lucky enough to visit Chinese restaurants and markets in Los Angeles with my colleague and friend Elaine Gong Kubella, and have really enjoyed these crisp green beans in savory stir-fries. These dishes—along with my farmers market—inspired me to share this recipe for Chinese Long Beans with Tofu and Jasmine Rice. It’s a great way to showcase tofu in a new take on the classic stir-fry.

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Grilled Spicy Sesame Tofu 

This easy recipe for Grilled Spicy Sesame Tofu pays homage to traditional Asian flavors, including sesame, soy sauce, rice wine vinegar, garlic, ginger, red chili, and seaweed. All you have to do is mix up this flavorful marinade—which takes just a few minutes and 8 ingredients—and then marinate your extra firm, pressed tofu to allow it to seep up those wonderful flavors. Then you can grill it, allowing the surface to caramelize and gain a little crispness. 

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Thai Tofu Noodle Veggie Bowl

This dish boasts a rich Thai flavor profile, thanks to hearty additions of red curry, coconut, and peanut butter. It’s so easy, all you have to do is cook brown rice noodles for a few minutes, sauté bell pepper and mushrooms, stir up a flavorful coconut-Thai sauce, and mix it all up in a skillet with the noodles and greens. Thanks to the brown rice noodles, greens, and tofu—it’s packed with plant-based protein, fiber, and even calcium!

Sriracha Sesame Breakfast Tofu Sandwich 3 resized

Sriracha Sesame Breakfast Tofu Sandwich

This is one of my all-time favorite weekend breakfasts. Thanks to the power of tofu, it’s very rich in protein and satisfying. Plus, the addition of greens, tomatoes and whole grain bread really kicks it up a notch to provide a gorgeous medley of colors and flavors to greet your palate. Packed with protein, fiber, vitamins, minerals, and phytochemicals, this breakfast will contribute a landslide of nutrients to your day. 

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Tofu Mushroom Tacos

It’s easy to move away from the “meat as the center of the plate” attitude when you focus on fresh, globally inspired dishes, like these spicy Tofu Mushroom Tacos. You won’t even miss the beef when you cook up this quick dish, sure to please the entire family. Pair it with Tortilla Soup to balance out your meal. Best of all: save leftover taco filling and reheat for a speedy, easy lunch the next day.

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Savory Baked Tofu

Baked tofu is one of my favorite go-to ingredients in my refrigerator. Thanks to its rich flavor, it’s all ready to be added to salads and sandwiches, or to serve on skewers or with crackers. You can buy baked tofu in many markets these days, but it’s really easy to make and so much better when you do it at home. This is my favorite recipe for baking your own tofu. Make up a batch to store in your refrigerator to use up all week long.

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Tofu Kale Power Bowl with Tahini Dressing

This Tofu Kale Power Bowl with Tahini Dressing is packed with the nutrition power of baked tofu, kale, sweet potatoes, peas, peppers, hemp seeds, and tahini. It’s the perfect lunch to get you through the day, satisfied and primed for your best performance. Best of all, it’s delicious, thanks to the colorful combination of plant foods, home-baked tofu, and a flavorful tahini dressing.


Stir-fried Thai Tofu Sorghum Bowl

Here’s a plant-powered one-dish bowl you can whip up in minutes! The rich, creamy Thai-inspired peanut sauce; colorful, crisp vegetables; and crunchy, whole grain, gluten-free sorghum makes this Stir-Fried Thai Tofu Sorghum Bowl simply crave-worthy.   Plus, it’s packed with  fiber, protein, and flavor, making this recipe a standby in your kitchen. 

Scrambled Turmeric Tofu 5

Scrambled Turmeric Tofu with Greens

My take on Turmeric Tofu Scramble pairs zesty seasonings with scallions, garlic, mushrooms, greens, tofu and sun-dried tomatoes. With only 9 ingredients (not including pantry staples), you can get this on the table in under 15 minutes. Serve it with avocado and rustic whole grain toast for breakfast, brunch, or even dinner. I love to use whatever greens I have growing in my garden, whether it be spinach, kale, chard or mustard greens, and you can look for whatever greens are seasonal for you.

Miso Kabocha Squash Soup with Tofu LR 3

Miso Kabocha Soup with Tofu 

For this recipe, I was inspired by Japanese cooking traditions of miso soup with tofu, as well as Japanese squash to add some gorgeous color and flavor to this traditional recipe. Best of all, the recipe has only 7-ingredients, and is quite simple to prepare because fewer ingredients, means easier cooking, which I’m all for!

For other tofu recipes, check out some of these additional favorites:

Miso Green Beans and Tofu
Vegetable Tofu Pho
Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu

Image: Easy Vegetable Tofu Bibimbap Skillet, Sharon Palmer, MSFS, RDN

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