Healthy Tofu Recipes

Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell.

Most Popular

Thai Tofu & Vegetable Curry with Zucchini Noodles

Rating: Unrated
4
For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner.

Mushroom & Tofu Stir-Fry

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

Mapo Tofu

Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat.

Tandoori Grilled Tofu with Red Peppers & Broccolini

Rating: Unrated
2
Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe.

Tofu & Vegetable Scramble

Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas.

Beefless Vegan Tacos

Rating: Unrated
2
Take taco night in a new direction with these healthy vegan tacos. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.

Soy-Lime Roasted Tofu

Rating: Unrated
12
Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time.

Szechuan Tofu & Green Bean Stir-Fry

Rating: Unrated
31
This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

Roasted Veggie Brown Rice Buddha Bowl

Rating: Unrated
1
A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

Tofu Ratatouille Kebabs

Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce.

Vegan Freezer Breakfast Burritos

Rating: Unrated
1
Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal.

Vegan Burrito Bowls with Cauliflower Rice

Rating: Unrated
2
These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

Inspiration and Ideas

Tofu Tacos

These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco.

Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas

This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. Just be sure to plan ahead so that you can freeze the tofu in advance. It gives the tofu a meatier texture and helps it absorb the sauce.

Vegan Lasagna

Silken tofu seasoned with cheesy-tasting nutritional yeast makes a flavorful vegan substitute for ricotta and Parmesan. Whole-wheat noodles and lots of veggies make this version healthier than a typical lasagna.