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35 tofu meal ideas

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Photo example of tofu meal ideas

Looking for tofu meal ideas? In this post I share a big list of ways to cook tofu including video tutorials. Add this cheap healthy protein to your meal plan and enjoy quick and easy breakfasts, lunches, dinners, and even desserts.

How to cook tofu YouTube videos

Here’s my video for how to make Tofu Fried Rice:

Here’s my video for how to cook tofu in 10 minutes on the stove:

How to make the best tofu scramble:

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What is tofu?

Tofu is basically pureed soybeans blended with calcium placed into a rectangle container submerged in liquid. It’s a firm block which comes in different densities used for different types of recipes.

Tofu is known for its versatility and ability to absorb any flavor it’s marinated in. On its own, tofu has almost no flavor.

Is tofu good for Daniel Fasting?

Yes, tofu is great for a Daniel Fast! It’s made with plant-based ingredients. Basic tofu just contains soybeans and calcium powder. Some tofu comes already marinated and baked.

Why eat tofu?

There are many reasons to eat tofu while fasting, here’s ten great reasons:

  1. High protein
  2. High fiber
  3. Easy to eat
  4. Easy to prepare
  5. Great substitute for meat, especially chicken, in most dishes
  6. Great for making thick creamy desserts
  7. Great for people who cannot chew food easily
  8. Promoted for helping prevent and reverse breast cancer
  9. It’s delicious
  10. It’s cheap

Types of tofu

Here’s four of the most popular types of tofu found at most grocery stores in the refrigerator section and also the Asian foods section:

  • Silken tofu
  • Firm tofu
  • Extra firm tofu
  • Baked tofu

35 tofu meal ideas

Photo example of Daniel Fast breakfast scramble recipe.
Daniel Fast breakfast scramble recipe.

Here’s a big list of uses for tofu:

  1. Crispy air fryer tofu
  2. Marinated
  3. Baked
  4. Scrambled
  5. Seasoned
  6. Sandwiches
  7. Tofu ricotta
  8. Pad Thai
  9. Smoked
  10. Pulled tofu
  11. Chocolate pie
  12. Vegan cheesecake
  13. Curry
  14. Vegan paneer cheese
  15. Stir-fry
  16. Salad
  17. Fried rice
  18. Tikka masala
  19. Orange tofu
  20. Tofu feta cheese
  21. General Tso tofu
  22. Mapo tofu
  23. Kung pao tofu
  24. Butter tofu
  25. Buffalo tofu
  26. Tofu stroganoff
  27. Dumplings
  28. Breaded
  29. French toast
  30. Tofu meat crumbles
  31. BBQ tofu
  32. Grilled
  33. Jerk tofu
  34. Miso soup
  35. Tacos

How to cook tofu

Here’s ideas for using each type of tofu:

Silken tofu

Silken tofu is the softest type of tofu. It’s often found in a package that is shelf stable. Look for it in the Asian food section of the grocery store. Sometimes it can be found in the refrigerator section as well.

Here’s ideas for using silken tofu:

  • Vegan cheesecake
  • Chocolate pie
  • Miso soup
  • Smoothies

Shop for silken tofu on Amazon.

Firm tofu

Firm tofu is more sturdy than silken tofu but still pretty soft. It’s great for dishes where you want to have tender tofu but not so tender that it falls apart.

Here’s ideas for using firm tofu:

Scrambled tofu

One of the most popular ways to cook tofu for beginners is to make a Tofu Scramble because it’s similar to scrambled eggs and is just as easy to cook.

To prepare basically crumble the tofu into a hot skillet and sauté for 5-10 minutes or until desired consistency. Add one teaspoon ground turmeric powder to make it yellow like scrambled eggs.

Serve with salsa and tortillas to make it a full meal. Make a big batch and enjoy throughout the week, or store in the freezer for a quick reheated meal.

Tofu ricotta cheese

If you enjoy a creamy and soft spreadable topping similar to ricotta cheese, make your own tofu-based version in just minutes.

To make a tofu ricotta “cheese”, blend a package of firm tofu with 1/2 cup raw cashews, 1/2 teaspoon salt, 1 teaspoon yellow miso paste, 1 tablespoon lemon juice and 2 tablespoons nutritional yeast in a blender. Enjoy this spread over toast, dip or in lasagna.

Vegan paneer cheese

Paneer cheese is a popular cheese for Indian cooking. Tofu can be substituted as is into dishes like Paneer Tofu.

Extra firm tofu

Extra firm tofu has very little water content which means there is more soybeans in each bite. This type of tofu often has the most protein and nutritional content. It’s also the most firm tofu available and perfect for using as a substitute for meat.

Here’s ideas for using extra firm tofu:

  • Tofu feta cheese
  • Grilled
  • Baked
  • Tacos
  • Tofu meat crumbles

Baked tofu

Baked tofu is often found in the refrigerator section of the grocery store. It’s already marinated and baked which makes it a very easy to add to any dish.

All tofu can be eaten uncooked but baked tofu is especially great for when you’re short on time.

Here’s ideas for using baked tofu:

  • Sandwiches
  • Salads

Further reading:

Photo example tofu meal ideas, Tofu Breakfast Scramble.
35 tofu meal ideas.