These Vegan Tofu Recipes are simple, healthy and perfect for beginners, too. From lettuce wraps to stir fry, to curry and tacos, easy vegan recipes with tofu will make the family’s favorite dinners!
Table of Contents
What is tofu?
Tofu, or bean curd, is a low fat protein made from soybeans that have been blended into soy milk and pressed into a block that can be sliced, seasoned, and cooked. Tofu has been used in Asian cuisine for centuries, and it is popular in vegan and vegetarian cuisine as a meat alternative.
Breakfast
Tofu Scramble:
Tofu Scramble goes above and beyond a typical vegan breakfast. Decked out with veggies and spices — you can complete the meal by adding sliced scallions and crusty bread. That’s a successful start to the day with one of my favorite tofu recipes ever.
Silken Tofu Mango Smoothie:
Mango Protein Smoothie is made with silken tofu and soy milk for a delicious high-protein drink, that’s perfect for breakfast or a post-workout snack.
Silken Tofu Cherry Smoothie:
This creamy and sweet vegan Cherry Protein Smoothie is secretly good for you! Made with frozen cherries and silken tofu, it’s packed with protein, fiber, and vitamins but tastes just like dessert. Enjoy it for a quick and easy breakfast or snack.
Green Silken Tofu Smoothie:
Start your day the right way with this Vegan Protein Green Smoothie. Made with fresh fruits and vegetables, silken tofu, and vegan yogurt, it’s an ultra-creamy and nutrient-rich breakfast you’ll never guess is good for you.
Dinner
Teriyaki Tofu:
Don’t fall into a takeout rut! Some things are easy to make at home, like Garlic Teriyaki Tofu. Throw together some store-bought teriyaki glaze, garlic and soy sauce. In 30 minutes, you’re done.
Gochujang Tofu:
Craving a delicious, high-protein Asian meal? Make this delicious vegan Gochujang Tofu tonight! Crispy fried tofu is coated with a creamy, umami-rich sauce made with an addictive Korean staple.
Tofu Noodle Stir Fry:
Soba noodles, nutritious carrots, cabbage and hearty tofu come together in this Tofu Noodle Stir Fry to create a super flavorful and filling Asian meal.
Tofu Steak:
Tofu Steak will be your new favorite dinner recipe! It is a super easy, high-protein meal that’s bursting with flavor! Serve with your favorite side dishes for any occassion.
Vegan BBQ Tofu Burger:
This is the way to make a vegan burger! Tangy BBQ tofu grilled to perfection and topped with lettuce, tomato, crispy fried onions and garlic mayo. So crazy good!
Vegan Stuffed Bell Peppers:
Are you ready for a delicious, Mexican-inspired high-protein dinner? These Vegan Stuffed Bell Peppers are made with tofu, black beans and rice for a super filling meal.
Tofu Bok Choy Stir Fry:
This Tofu Bok Choy Stir Fry is an easy, high-protein Asian meal. It not only tastes better, than take-out, but it’s healthier too, so save your wallet and make this for dinner instead!
Breaded Tofu with Parsley Potatoes:
This recipe’s a game changer if you’ve got little ones who are skeptical of tofu. Not even the most hardened dinnertime naysayer will scoff at herbed white potatoes alongside crunchy fried tofu.
Desserts
Silken Tofu Chocolate Pudding:
Tofu Chocolate Pudding is a delicious, high-protein vegan dessert that is also healthy. Silken tofu, cocoa powder and other wholesome ingredients are blended together to make this easy and creamy sweet treat.
Recipes from Other Bloggers
Vegan ‘Chicken’ Noodle Soup:
Who needs chicken in a noodle soup? No one will ever miss it in this amazingly well-balanced broth that is stuffed with tofu, aromatics, herbs and noodles.
Loaded Tofu Tacos:
Every good taco needs protein, veggies and a creamy sauce. This one’s got each aspect covered — crispy spiced tofu with kicked up cilantro cream and fresh veggies for crunch. So good!
There’s chicken salad, tuna salad, shrimp salad and salmon salad. The time has come for tofu salad! It’s the same concept — protein tossed with creamy mayo and veggies. Yum!
Ready to confuse the non-vegans in your life? Offer them a BLT. They’ll find out that tofu bacon rules in this sandwich and its flavor can be more nuanced than the real thing.
Curry Ramen with Crispy Baked Tofu
Easy, inexpensive and versatile — that’s crispy baked tofu ramen. You don’t have to be a chef to make it but you should be ready for a line of hungry customers to appear.
Whether you’re going to a potluck or a picnic, these crispy BBQ tofu wraps will be a hit. Set up an assembly line and make a whole slew of them.
It’s not the tofu but the Dijon mustard that does all the heavy lifting in veganizing this egg salad. It gives the zing and the flavor while tofu just sits back and relaxes.
Bite-sized, crispy and addictive. These baked tofu nuggets sound like something I’d make for the kids but end up stealing for myself. Sigh. I’ll just have to double the recipe!
That Indian takeout favorite, Butter Chicken, has gotten a vegan makeover. Tofu smothered in silky tomato and coconut cream sauce becomes almost too deliciously decadent for words.
Who doesn’t love food that you can eat with your hands? These mushroom tofu lettuce wraps are particularly fun because everyone can dig in and make their own. Participatory dining at it’s best.
Chickpea, Tofu and Spinach Curry
30-minute meals can be life savers during a busy week. This chickpea, tofu and spinach curry comes together fast and gets served over rice. Now just find someone else to do the dishes.
Vegan Tofu Steaks With Avocado Chimichurri
The sizzling sound of tofu steaks on the grill. Sure, they’re are nice by themselves but when graced with a generous supply of avocado chimichurri, then you really have something special.
Mushroom and Spinach Tofu Wrap
Here’s a handheld meal perfect for on-the-go or once you get there. A mushroom spinach tofu wrap is light enough not to weigh you down but leaves you feeling plenty satisfied.
This sandwich is genius. It gives the tofu salad concept a twist. Rather than using plain old vegan mayo as a base, it swaps in kale-walnut pesto. Did someone say yum?
Dishes like this Sweet and Sour Tofu are the reason why I could eat Asian-inspired food every night of the week. The fresh veggies and healthy tofu combined with that sauce? So good!
Vegan Tofu Scramble Kale Fried Rice
On those days when you can’t decide what to make for dinner, let fried rice swoop in and save the day. This version made with tofu scramble and kale is a no-guilt indulgence.
Katsu curry? Uh, yes please. Gimme that breaded and crispy tofu cutlet on top of some of curry sauce and rice. A couple of veggies thrown in there for good measure and we’re all set.
Wow, this Tofu Tikka Masala is versatile! Start it in the morning and use a slow cooker or speed up the process and do it in an Instant Pot. Either way, it’s delicious.
Most often, crunchy and healthy don’t seem to go together. I present popcorn tofu! This air fried wonder crisps up like nobody’s business and is the cure for any snack attack.
Vegan feta cheese? It is a thing! All you do is press and then marinate some tofu. Simple! The result is delicious and cholesterol-free! Your salads and pastas will thank you!
Aloha! We have a table right next to the beach with your name on it. Our special tonight? A BBQ tofu bowl complete with quinoa, veggies and pineapple. Enjoy!
As vegans, we may give up our meat but we will never give up our burgers! That is how sweet potato tofu burgers were born and I am here for it!
It’s not really the ham people ever wanted…it was the delicious glaze. So why not put that same sticky sweet and savory glaze on some tofu? That’s a win-win, baby!
Ever see Mapo Tofu on a restaurant menu and then feel betrayed because there’s meat in it? Never fear, this version of the delectable spicy dish is real-deal vegan! So eat up with abandon!
An eggless frittata — it’s a vegan miracle! And it’s filled with tofu, spinach, red bell pepper and potatoes. Enjoy it for breakfast or later in the day with a nice glass of wine.
Shh. This award winning chili has a secret. Promise not to tell? The tofu crumbles are spiced and then baked to get that perfect, meaty texture. From there, the next stop is chili heaven.
Have you ever had a Thai-style peanut sauce that’s so good you could weep? This is that sauce! Pan-fried tofu gets crispy enough to drink it in and that’s when the party really starts.
Nothing tastes fresher than a rice paper roll. The colorful, crisp veggies and fresh herbs compliment the tofu and make for one heck of a healthy bite. Add a little dipping sauce and you’re there!
Ah, the many faces of tofu. Here it’s bathed in one of the best Asian-inspired sauces you’ll ever try. Add a bed of rice and you have a meal that everyone will ask for again.
Skip the Chinese takeout and make authentic tasting pan fried orange tofu yourself. A little sweet with a little heat and it’s finished after a few easy steps.
Want to impress some guests with your culinary prowess? These Vegan Sesame Tofu Dumplings will wow any crowd. How can something so professional looking be that easy to make?
This Garlic Tofu recipe is all about treating the tofu with love. Gently pressed and seared so that it provides a perfect vessel for that scrumptious sauce. I dare you not to love it.
FAQs
While you can mix any ingredients with tofu, from a nutrition standpoint, it is inadvisable to mix spinach or green onions with tofu. Spinach and green onions contain oxalic acid that binds with the calcium in tofu and makes the calcium indigestible, but only in large quantities. Many tofu recipes call for these ingredients and can be enjoyed in moderation.
A block of tofu has infinite possibilities as a meat alternative, breakfast dish, and more. You can season and grill, sauté, fry, air fry, or bake tofu in a similar fashion to any meat. You can also scramble tofu like eggs, or make vegan cheese from tofu in recipes like tofu ricotta, vegan feta cheese, and Indian paneer.
Yes, you can eat tofu raw if you’d like, but it tastes much better if you press, season, and cook it. If you like the taste and texture of raw tofu, you could add it to salads or top it with soy sauce or other seasoning and consume it as is.
Yes it is okay to eat tofu everyday, but like any food, it’s best to enjoy it in moderation. Tofu is low in fat and rich in calcium, iron, and protein, and it makes a delicious addition to any dish.
Related vegan recipe roundups:
silken tofu, Asian, dinner, high-protein meals
30+ Amazing Tofu Recipes
Ingredients
- tofu
- soy sauce
- ginger
- garlic
- sesame seeds
Instructions
- Choose your favorite meal from the list.
- Click on the name to get to the recipe.
- Get to cooking.
Thanks for sharing our vegan sushi recipe! 🙂
Tofu is the best <3 Thank you for this amazing list of deliciousness.
Tofu is a vegan’s best friend. 😉
I would love to buy a book, (print or digital) of these tofu recipes – is one available?
Hi Coral! Unfortunately, this is only a recipe roundup (the recipes are from multiple bloggers), so there is no book.
I can’t go a day without eating tofu! Bookmarking this roundup.