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Opinion 15 tofu recipes packed with protein and flavour
Looking for easy tofu recipes that actually taste amazing? From crispy tofu nuggets and tofu fried rice to marinated tofu dishes and even high-protein tofu quiche — these mouthwatering recipes will change the way you see tofu forever.
As a protein-rich staple of plant-based diets, tofu wears many hats. In one meal, you’ll find it slathered in teriyaki sauce in the middle of a refreshing sushi roll; in the next, it’s soaking up all the spice-laden goodness of a veggie curry.
Tofu can be marinated, seared, baked, and pan-fried. It can be crumbled, shredded, grilled, or blended up. But what does tofu actually taste like? To this common (and sometimes sceptical) question, we can confidently answer: Whatever you want it to!
It’s true that tofu can be quite plain straight out of the packet. But that’s exactly why it’s so ubiquitous — its incredible versatility, and the various ways it can transform depending on how you prepare it.
Think of tofu as a blank slate that absorbs any flavours you throw at it. Whether you’re craving something savoury or sweet, crispy or soft, crunchy or saucy, sticky, or spicy, tofu can do it all!
Tofu’s impressive resume ranges from creamy sauces, crispy tofu nuggets, hearty wraps, vegan bacon, stir-fries, noodle dishes, and ramen to breakfast scrambles, poke bowls, tarts, curries, soups, taco fillings, sandwiches, desserts, and more.
Firm tofu is also an excellent source of protein (boasting about 16.5g of protein per 100g serving) and is considered a complete protein source, meaning it has all 9 essential amino acids your body needs to thrive.
With all these culinary merits in mind, it’s little wonder tofu has officially been crowned the best all-round source of protein! A recent Cambridge study compared tofu to a long list of other protein sources (both plant-based and animal-derived) finding that it easily topped the charts for affordability, environmental sustainability, and nutrition.
Ready to sink your teeth into some tasty tofu dishes? Here’s a hand-picked selection of our tried and tested favourites here at VegKit.
1. 'Ricotta' & Spinach Pasta Shells
These delectable pasta shells — stuffed with creamy tofu-based ‘ricotta’ and paired with a rich pomodoro sauce — are just as much of a feast for the eyes as they are for the belly. You’d never know from appearance (or taste) that the hero ingredient was a humble block of tofu.
2. Tofu Pad See Ew
Noodles and stir-fried tofu are a match made in heaven, and this plant-based take on a popular Thai dish is just as indulgent as the original!! Grab some vegetarian oyster sauce next time you’re at the shops — it’s a great starting point for all kinds of Asian-inspired tofu marinades and sauces.
3. The Best Tofu Scramble Ever
A bold claim, but I stand by it! This unbeatable scramble recipe uses black salt and a clever mix of other seasonings to completely transform tofu into a satisfyingly ‘eggy’ breakfast. Not only does it taste pretty convincing, but it’s also super easy to make, loaded with protein, and guaranteed to keep you feeling full and energised.
4. Pineapple Fried Rice with Tahini-Maple Glaze
Oven-baked and drenched in an addictively salty-sweet tahini-maple glaze, the tofu undeniably steals the show in this recipe. Add tender red capsicum, crunchy cashews, and tropical pops of pineapple to the picture, and we’re sure you’ll be adding this tofu fried rice to your regular rotation.
5. Tofu Palak Paneer
Simply swap out the paneer for protein-rich tofu, and you’ve got yourself an even more wholesome version of this Indian classic. Featuring a deliciously rich spinach gravy laden with aromatic spices, it’s full of hearty flavour that the tofu soaks up beautifully.
6. Shredded Tofu Tacos
One bite and you’ll want to dive head-first into these smoky tofu tacos! Considering how vibrant and enticing they look, you won’t believe how easy they are to make: it’s as simple as shredding, seasoning, frying, and assembling, making them a great option for busy weeknights.
7. Cheesy Vegan Zucchini Quiche
Who knew blended tofu could magically set into such a sturdy, smooth, and savoury base for quiches and tarts? Let this cheesy plant-based quiche be a gateway recipe into your new obsession! I highly recommend doubling the recipe so you can bake one quiche now and save the other for later — because you’ll definitely be coming back for more.
8. Salt & Pepper Tofu
Crispy and spiced on the outside and mouth-wateringly soft on the inside, salt and pepper tofu is one of the most popular tofu dishes for a reason. You can’t go past it as a substantial pairing for steamed veg, rice, or a stir-fry. And now, you can make it restaurant-quality at home in just 20 minutes.
9. Steamed Silken Tofu with Chilli Oil & Herbs
Remember when loaded silken tofu went viral a few years ago? If you didn’t try it then, this is your sign — there’s no expiry date on this deliciousness! Imagine spoonfuls of creamy tofu drenched in flavours like garlic, ginger, salty soy sauce, lemongrass, sesame, fresh herbs, and crispy chilli oil. Chef’s kiss!
10. Beer Battered Tofu with Tartare Sauce
Tofu is so versatile that you can even use it to make plant-based versions of traditional seafood dishes, including this ridiculously crunchy beer-battered number. Get those hot chips, tartare sauce, and lemon wedges ready — your taste buds are about to be transported to the seaside.
11. Vegan Mapo Tofu
If you’re a fan of spice, you have to try this sizzling vegan mapo tofu recipe. Even if you don’t usually do spicy food, it’s totally adjustable to whatever heat level suits you! Note: It’s best to use silken tofu for mapo tofu to achieve soft, succulent morsels.
12. Egg-less Salad Sandwich
Medium-firm tofu bears a striking resemblance to hard-boiled egg whites, making it miraculous for recreating a protein-packed egg sandwich without any actual egg. Once you nail the texture, adda pinch of black salt and plenty of seasonings for that convincing eggy flavour.
13. Spiced Tofu Kofta with Minted Yoghurt
From the spices in the kofta to the cut herbs and lemon mixed into the coconut yoghurt on top — not to mention the colourful side salad — the freshness and flavour of this recipe is unreal. Yet another way to blitz up tofu into something bold, exciting, and totally unrecognisable.
14. Mini Veggie Frittatas
These infinitely scoffable mini veggie frittatas begin with a rather unassuming (yet protein-packed) mixture of firm tofu, chickpea flour, plant milk, and seasonings. Once you add in the veggies and herbs and pop them in the oven, the mouthwatering aroma alone will assure you that some serious culinary magic is taking place!
15. Crispy Southern Fried Tofu
These chicken-style tofu nuggets are super easy to make and dangerously irresistible. The secret to sealing in so much flavour lies in pre-marinating the tofu pieces before you roll them in the batter… but the secret to stopping at a single serve? Let’s just say I haven’t figured that out yet.
Ready to add more tofu, flavour, and protein to your plate? 🌿
This is just the beginning of all the ways you can prepare tofu. After all, it’s a pro at soaking up flavours and transforming into other textures, so the possibilities are virtually endless.
And if this is your first time cooking with tofu at home, I’m especially excited for you to discover its potential. Silly sidenote: I remember thinking I hated tofu for years, until one day a friend cooked up some crispy, sticky tofu with the most incredible marinade… and I realised I’d just never had it prepared properly 🙈
Now tofu is one of my all-time favourite foods, and has more than earned its reserved spot in my grocery basket every week. No matter which way you slice it, it’s a plant-based powerhouse!
Hopefully you’ve found enough inspiration here to help you fall in love with tofu too. And if you’re hungry for more, there’s plenty more where these recipes came from! Happy cooking, friends! 
Keen to learn what other plant-based foods are rich in protein? Tofu is just one of many. Check out our ranking of the best plant-based protein sources to discover even more heavyweights.
Meet Liv!
Having grown up in a “meat and 3 veg” kind of household, Liv’s embarrassed to admit that she was a bit of a one-note chef until she began exploring the world of plant-based food. Vegan cooking has given her a whole new appreciation for the symphonies of flavours that simple, nourishing wholefood ingredients can create. (Even eggplant, once her greatest nemesis, is now — in a delicious, miso-glazed redemption arc — her all-time favourite veg.)
