Oftentimes, people have told me that they want to like tofu, but they just don’t know what to do with it. Contrary to popular belief, tofu is not scary. With these Easy Vegan Tofu Recipes, I’ll show you how wonderful tofu really is.
As a matter of fact, tofu is pretty easy to cook with and can be made into just about anything including a wide variety of breakfast, lunch, dinner, dessert, snack, and condiment options. We have some easy vegan tofu recipes to get you started.
Contrary to popular belief, tofu is not scary. As a matter of fact, it’s pretty easy to learn How to Cook With Tofu, and it can be made into just about anything. Let me show you what I mean.
What exactly is tofu anyway?
Tofu is an Asian food made from soybeans. Production involves soaking soybeans in water and creating soy milk. Then the milk has to be curdled using a substance such as calcium sulfate or lemon juice.
From there, curds are separated from the whey and usually packaged in block form. It is sold in a variety of options, from soft to extra firm, and they differ mainly in the amount of water retained.
There are two main types of tofu–silken and regular. Silken tofu is often called Japanese-style tofu, as well as soft or silk. It has a more delicate texture and will fall apart if not handled carefully.
Soy has been found to have many nutritional benefits, so we include it as often as possible.
Click on each photo or recipe title to see the full recipes.
This type of tofu is sometimes packaged in aseptic–or shelf-stable–boxes that do not require refrigeration. It is great to keep on hand, since there is no requirement to use it quickly. It is also packed in very little water and doesn’t need to be drained or pressed for many recipes, unlike regular tofu.
Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and with different amounts of water.
Silken tofu (Japanese-style)
Silken is the creamiest type of tofu, and it is labeled with different consistencies–soft, medium, firm, and extra-firm–depending on how much soy protein it contains. Silken is the best option for blending into sauces, creams, mayo, and dressings. The shelf-stable silken tofu is packed in very little water and usually doesn’t even need to be drained.
This easy low-fat Vegan Mayonnaise recipe requires only 5 minutes, 5 ingredients, and a blender to make! It is completely egg-free and dairy-free and oil-free.
Whether blended or pureed, silken tofu has a thick and creamy texture that is perfect for many recipes. Some of my favorites are:
This Chocolate Mousse is super easy to make with only a handful of ingredients, and the whipped topping is even made with aquafaba (the juice from cooked chickpeas) to make it much lower in fat.
This smoky, savory, and creamy Vegan Chipotle Sauce recipe is the perfect match for black bean burgers, veggie hoagies, sandwiches, baked fries, baked blooming onions, and so much more!
Regular tofu (Chinese style)
Regular tofu is sometimes called Chinese-style and is usually sold in plastic containers in the refrigerated section of supermarkets.
It is also labeled with different consistencies from soft to extra firm, depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu, but it’s not quite as smooth and creamy. These two types are usually interchangeable for most recipes.
Firm or extra-firm regular tofu is best used in tofu stir-fry recipes, making baked tofu, or any dish where you will want the tofu to retain its shape.
The medium through extra-firm regular tofu is progressively more dense with lower water content. These types of tofu should be drained and pressed to remove the water content.
This crispy-on-the-outside and slightly-meaty-on-the-inside, Crispy Baked Tofu is absolutely delicious smothered in gravy made by using the leftover marinade sauce.
Two options for draining and pressing
Slit the package and drain excess water over a sink. Next, place the tofu block in a tofu press if you have one. Otherwise, place tofu on an absorbent surface such as layered paper towels or a dishtowel.
If pressing without a tofu press, continue by using another dish towel or paper towels to place on top of the block and top with a heavy plate or cast iron pan. Continue to drain under pressure for approximately 30 minutes.
UPDATE: I recently purchased this tofu press and absolutely love it. No more cast iron pan pressing for me. This is much easier and cleaner!
Terri’s quick and easy way
After purchasing tofu in a plastic container from the produce section of the grocery store, bring it home and place it directly in the freezer. This greatly lengthens the time allowed for using it, since it won’t be spoiling within a couple of weeks.
When ready to use in a stir fry or other dish, defrost completely by either placing in the refrigerator for 24+ hours, or submerging in a large bowl of very warm water. If submerging, it will take an hour or so and will require changing the water a couple of times to make sure it stays very warm.
Once defrosted, open the container and drain out excess water. You will notice that the molecular structure of the tofu has actually changed. It is much firmer and more sponge-like. It can now be handled with ease and the water can be squeezed out of it using your hands, just like wringing out a sponge. Check out my cooking demo of Breakfast Tofu Scramble to see how easy it is.
On weekends, this amazing Tofu Breakfast Scramble is one of our favorite vegan breakfast options that we eat on a regular basis.
One of the most common complaints about tofu is its bland flavor. I happen to think that is one of its best attributes because a good marinade can infuse it with flavor from the inside out.
This super simple Vegetable Stir Fry with Tofu can be on the table in about 40 minutes. It’s amazingly peanuty and the rice noodles make it completely gluten-free.
Ready for cooking
After marinating, it’s time to cook, and there are a number of different options. I suggest skipping the breading and instead coat the marinated tofu in a layer of cornstarch. It helps get the tofu’s exterior deeply golden brown and crispy when frying or baking.
- Air frying- gets tofu the crispiest. Just place in the basket–breaded or not–and cook at 375 for approximately 20 minutes. I suggest stopping around 10 minutes to toss and then finish cooking.
- Pan-frying- requires a good non-stick pan and a very hot surface. Rather than adding oil to the pan, I use a little bit of the marinade to brown the tofu. After it has turned golden brown, add vegetables, rice, noodles, or anything else desired.
- Steaming- involves elevating the food above the water with a steamer, traditionally. Spicing the food has to wait until after. However, I tend to take the easy way and just add my tofu at the same time I cook the vegetables in a stir fry.
- Since stir fry veggies take only minutes and leave a light crunchy texture, adding the tofu at the same time and covering it with a lid for a few minutes allows it to steam and warm thoroughly, as well as soak up more marinade flavor from the vegetables. The tofu will not get crunchy using this method, but I personally like it just as well.
- Baking- requires using parchment paper or a silicone baking mat to keep food from sticking. I typically cook at 400 degrees for 20-30 minutes, because ovens differ.
- Grilling- is another great way to cook tofu, and my favorite recipe is tofu kabobs. Fire up the grill!
Veggie Kabobs are so easy to make, and they are a huge crowd-pleaser at summer barbecues or any time of year!
I hope this guide inspires you to make some tofu dishes soon. There are so many options for recipes and cooking methods to try. If one doesn’t work for you, try a different one. My bet is that you’ll be a tofu pro in no time!
This Vegan Egg Salad is super simple to make without even needing to boil or peel eggs. Great for lunch, dinner, and picnics!
More easy vegan tofu recipes
- Roadhouse Breakfast Hash
- Breakfast Burrito
- Tofu Scramble
- Tofu Stir Fry with Sweet Ginger Sauce
- Baked Crispy Tofu
- Eggless Low-Fat Mayo
- Chipotle Ranch Dressing
- Tofu Sour Cream
- Chocolate Mousse
- No-Bake Chocolate Pie
I was skeptical about dairy-free sour cream because I had always loved the dairy version, but this tofu Vegan Sour Cream recipe is surprisingly delicious! Creamy and tangy wonderfulness!
Be sure to check out our Tofu Recipes page for more great recipe ideas!
Other great plant-based cooking tips
- Cooking Without Oil
- 15 Top Spices in my Plant-Based Kitchen
- Plant-Based Grocery Shopping Guide
- Plant-Based Meal Planning 101
Is soy healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health-promoting and are not at all like our body’s natural estrogen which can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. This short video will explain the benefits of soy.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…