21 Deliciously Healthy Tofu Recipes

In need of a tofu recipe to replace some of the meat in your diet? Because of its texture and protein content, tofu is often used as a meat substitute, but that’s a bit shortsighted because it’s really a standalone food that can hold its own, and even be used along with meat in the same dish. If you’re new to cooking with tofu it can be a bit tricky to get the hang of how it cooks and what it can withstand. With the help of these recipes you can reduce the learning curve. Here you’ll find some of the tastiest healthy tofu recipes around, ones that will give you a whole new appreciation and understanding of this often mis-cooked food.

These are unique, healthy & delicious ways to enjoy tofu…


1. Quinoa Crusted Tofu

One way to make tofu even healthier is to coat it in a superfood, in this case quinoa. Right away you’re getting extra protein in the meal, as well as extra fiber, and enhancing the taste. They’re using extra-firm tofu here, so it will stand up to the crusting and cooking process without falling apart. Chopsticks make a great utensil for extra-firm tofu, as it can tend to slide off a fork and is tough to keep rested on a spoon. You can make this as a snack or use it as an appetizer when playing host or hostess. It comes with an accompanying dipping sauce.

tofu dengaku
Photo: Pickled Plum

2. Tofu with Miso Glaze

This tofu will have a Japanese-inspired flavor to it thanks to the miso glaze it receives. You start out with sizable slabs of firm tofu, and then apply the miso as directed. They’re using two kinds of miso to complete this glaze, and miso paste is a staple in many Japanese recipes. Miso soup, made from the same paste, is a popular accompaniment to many meals, and the health benefits of miso are well-established. That makes this tofu dish extra beneficial, and you can use it as the main feature, pairing it with a soup or a side of stir-fried vegetables for a complete meal.

3. Tofu Stuffed Mushrooms

Mushrooms get an upgrade, stuffed with a crumbled tofu mix that is said to win over even those that don’t like tofu. The magic really is in the stuffing, as the mushrooms are just mushrooms. The tofu stuffing is an interesting mix of ingredients like garlic, tomatoes, walnuts, and miso paste. It’s sure to deliver a taste sensation that goes well with the mushroom. The tofu will be overshadowed by the other ingredients, namely the garlic and oregano which is why this is a great appetizer for those that are tofu-averse.

4. Braised Chinese Stuffed Tofu

The presentation on these Chinese stuffed tofu boxes makes them a great dish to serve up to friends and family. You’ll look like a culinary pro when you serve each person their very own tofu box. Inside each one is a mix of pork, use organic lean minced pork, mushrooms, ginger, carrots, and onions. The sauce gives the tofu a nice color and flavor during the brazing process. You could sub out the pork for lean beef or ground chicken breast for a similar effect if you are not eating pork.

5. Pistachio and Black Pepper Crusted Cider Tofu

This tofu is infused with the taste of cider thanks to a marinating process involving cider, soy sauce, olive oil and seasonings. That alone would be enough to make this a tasty dish, but then she’s crusted it with a mixture of ground pistachios and black pepper. Talk about a crunchy kick! And she didn’t finish there, it’s all topped with a pomegranate relish that is just begging to steal the show. Your taste buds are in for a treat thanks to the sweet/sour taste of the cider, the peppery crunchiness of the coating, and the tart and cooling sensation of the relish.

vegan tofu waldorf salad
Photo: Veggieful

6. Waldorf Salad and Tofu Wrap

They’ve managed to stuff the essence of a Waldorf salad into this wrap, and have added tofu for good measure. A traditional Waldorf salad has apples, walnuts, celery, and mayo, and this wrap has all of this and more. The mayonnaise they’re using is vegan, so no eggs are used. There’s also raisins and red onions for extra flavor, texture, and nutrition. There really is a lot going on in a little wrap, and the tofu adds protein to the wrap, helping to balance it out and make it more complete as a light lunch.

7. Healthier Fudgesicles

While it may not be possible to make fudgesicles completely healthy, this offering is a giant leap forward. It’s OK to have a little treat every now and then, and one of these fudgesicles on a hot summer’s day is just the ticket. A full pound of silken tofu goes into the batch, as does plenty of dark chocolate. The dark chocolate will provide you with antioxidants that milk chocolate doesn’t contain, and cuts out a lot of the sugar. But the taste is still there, and it outdoes the tofu so all you’ll taste is fudgesicle, as the silken version of tofu gives it just the right mouthfeel.

8. Scrambled Tofu Breakfast Burrito

This breakfast burrito is made in the slow cooker, and you start on it the night before so that in the morning you won’t have to do too much to have a hot and healthy breakfast. Black beans and tofu are a good mix of protein and slow carbohydrates that will keep you satisfied right into lunch, the goal of breakfast. There’s plenty of veggies and spices in the burrito mix, and you can serve these up with salsa for even more flavor. A much healthier option than stopping off at a fast food place and getting one of their breakfast burritos.

9. Tofu Zucchini Lasagna

Lasagna can be a pretty heavy meal when made the traditional way. This tofu zucchini lasagna is a dish that will leave you feeling nourished and satisfied rather than sluggish and stuffed. The noodles have been replaced by strips of zucchini, and tofu takes the place of meat. Cottage cheese stands in for ricotta, providing even more protein and cutting out much of the fat. There’s cheese being used but it’s a mixture of parmesan and light mozzarella, and you can adjust this to your preference. Every effort has been made to make lasagna a dish you can add back to your regular menu.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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