How to Cook Tofu

I hear people say all the time that they don’t like tofu, and I know right away that they just haven’t had it prepared well. Personally, I LOVE tofu! It is pretty easy to cook with and can be made into just about anything including a wide variety of breakfasts like Vegan Quiche, dinners that include things like Vegetable Pad Thai, and even creamy delicious desserts such as Tofu Chocolate Mousse.

Tofu is so versatile and delicious when used correctly. However, different types of tofu are better suited for certain recipes, and that’s where the problem starts. That’s why I want to show you the different types, prep methods, and seasoning options for tofu that are going to make you feel like a tofu pro! I’ve written more about this for T. Colin Campbell’s Center for Nutrition Studies.

Reasons you will love tofu

• Versatile and Adaptable: Tofu easily absorbs flavors, making it perfect for a wide range of dishes, from stir-fries to smoothies.
• High in Protein: As a plant-based protein powerhouse, tofu is a great option for vegans, vegetarians, and anyone looking to increase their protein intake.
• Low in Calories and Fat: Tofu is naturally low in calories and fat, making it a healthy addition to any meal without compromising on taste.
• Rich in Nutrients: Tofu is packed with essential nutrients like calcium, iron, and magnesium, supporting overall health and well-being.

What is tofu?

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.

Different types of tofu

1. Silken tofu is often called Japanese-style tofu, as well as soft or silk, and it’s packed in very little water. It has a more delicate texture and will fall apart if not handled carefully. It is best when making creamy recipes like my homemade vegan mayonnaise and dairy-free chocolate mousse. It can be found on the shelf and doesn’t need to be refrigerated. Oftentimes, grocery stores will also carry a version of it in the refrigerator section with the regular tofu. It will be labeled soft and does need to be refrigerated.
2. Regular tofu is the type that is usually used as a meat replacer because it is firmer. You’ll find it in medium, firm, and extra-firm textures in the refrigerator section of the store, and it’s packed with a lot of water that will need to be drained and pressed. This type of tofu holds together well and is terrific for making recipes like vegetarian stir-fries and even my crispy air fryer tofu.

For more recipes, check out these amazing firm Tofu Recipes and these simple to make Silken Tofu Recipes.

How to press tofu (2 options)

Certain types of tofu are packed in a good bit of water, so you’ll need to drain it and then press it before using it in recipes. This helps remove the excess water and leaves room for the block of tofu to be able to soak up seasonings.

Traditional press- The easiest way is to use a tofu press like this one. I used to use a cast iron pan to press mine, but using a press is much easier and cleaner. Either way, here is how you do it.

1. Slit the package and drain excess water over a sink.
2. 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.
3. If pressing without a tofu press, continue by using another dish towel or paper towel to place on top of the block and top with a heavy plate or cast iron pan.
4. Continue to drain under pressure for approximately 30 minutes.

Freezing method- 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.

1. When ready to use it in a stir fry or other dish, defrost completely by either placing it in the refrigerator for 24+ hours or submerging it 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.
2. 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 sponge-like. It can now be handled with ease.
3. Squeeze the water 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.

How to make tofu taste good

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.

Marinating times can be anywhere from 30 minutes to overnight. The longer it is allowed to marinate, the stronger and more distinct the flavors will be. We have a whole list of oil-free, vegan tofu marinades that will liven up any dish.

I consider tofu to be a blank canvas for whatever great combinations of seasonings I happen to dream up.  These are just a few of my favorite marinating sauces that will make it taste delicious.

• Easy Umami Sauce
• Teriyaki Sauce
• Asian Sauce
• Sweet Ginger Sesame Sauce

Tofu cooking methods

After marinating, it’s time to cook, and there are a number of different options.

• Air Fry- This air frying method 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 Fry- 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.
• Steam- This 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.
• Bake- Requires using parchment paper or a silicone baking mat to keep food from sticking. I typically cook at 400°F for 20-30 minutes, because ovens differ.
• Grill- Another great way to cook tofu is to grill it, and my favorite recipe is tofu kabobs.

Best firm tofu recipes

I have a lot of firm tofu recipes on my site, and they can be found on this category page called Tofu Recipes. For the shortlist, check out these recipes that are on my favorites list.

• Tofu Teriyaki with Broccoli
• Air Fryer Tofu
• Vegan Quiche
• Peanut Tofu Veggie Stir Fry
• Vegan Pad Thai
• Grilled Veggie Kabobs
• Tofu Breakfast Scramble
• Crispy Baked Tofu
• Tofu Stir Fry with Ginger Sesame Sauce

Favorite silken tofu recipes

Silken tofu recipes are always going to be creamier in texture and include things like sauces and desserts. More Silken Tofu Recipes can be found on this category page, and these are some of my favorites.

• Eggless Low-Fat Mayo
• Chipotle Ranch Dressing
• Tofu Sour Cream
• Chocolate Mousse
• No-Bake Chocolate Pie
• Vegan Yogurt

Frequently Asked Questions

More Tofu Recipes

Tofu Breakfast Scramble

Tofu Teriyaki with Broccoli

Vegan Lime Cake with Tofu Glaze

Vegan Chocolate Mousse