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Healthy Tofu Recipes and Cooking Tips

Featured Recipes

TLT (Tofu, Lettuce & Tomato Sandwich)

With pickles, oven fries and a tall glass of minty iced tea, even the most devoted bacon fan won't remember what's missing in this smoky, spicy renovation of the sandwich favorite.

» TLT (Tofu, Lettuce & Tomato Sandwich)

Tofu Parmigiana

Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

» Tofu Parmigiana

Chocolate Raspberry Tofu Pie

This chocolate raspberry pie gets an amazing smooth, rich, creamy texture from pureed tofu. But no need to tell that tofu’s the secret ingredient—we’re sure no one will guess.

» Chocolate Raspberry Tofu Pie

Crispy Glazed Tofu With Bok Choy

Pressing tofu helps extract liquid so it cooks up perfectly in this healthy Chinese tofu recipe. Look for plum sauce—a sweet-and-sour condiment—near other Chinese sauces in most supermarkets. Serve with steamed brown rice.

» Crispy Glazed Tofu With Bok Choy

Honey-Mustard Tofu Tenders

Panko-breaded tofu “tenders” are finger-licking crunchy in this family-friendly tofu recipe. We love the sweet and tangy honey-mustard dipping sauce recipe that goes with it, but feel free to use your favorite dip. No poultry seasoning on hand? Make your own by combining equal amounts of dried sage, thyme, marjoram, black pepper, crushed rosemary and crushed celery seed.

» Honey-Mustard Tofu Tenders

Kale Salad with Spiced Tofu & Chickpeas

To top this zesty raw kale salad recipe, we toss diced tofu and chickpeas with a flavorful Moroccan-inspired spice mixture before roasting. The hot oven turns the outside of the tofu crisp and the inside pleasantly chewy.

» Kale Salad with Spiced Tofu & Chickpeas

Tofu Stroganoff

In this healthy tofu recipe, seared strips of tofu stand in for meat for a vegetarian version of beef stroganoff. We make the sauce rich and savory with mushroom broth and a touch of sherry, and keep the fat in check with reduced-fat sour cream.

» Tofu Stroganoff


Tofu is growing in popularity among vegetarians and meat-eaters alike—and for good reason. Tofu lends itself well to a variety of flavors and cooking techniques. Our healthy tofu recipes embrace tofu’s versatility with exotic and bold ingredients.

Tofu, a great source of soy protein, also boasts significant calcium and magnesium. Research shows that soy-based meals that also include fruits, vegetables, whole grains and nuts can help fight hypertension, heart disease, obesity, diabetes and some cancers. With all the variety and health benefits tofu has to offer, try some of our delicious tofu recipes tonight!

Download a Free Cookbook of our Best Tofu Recipes!

Healthy Tofu Recipes

A simple slaw is given an Asian twist with bok choy, napa...
Though vegetarian BBQ may be an oxymoron, once you take a...
In the South, black-eyed peas and greens are traditionally...
Chipotle peppers add kick to this tofu and broccoli stir-...
This chocolate raspberry pie gets an amazing smooth, rich,...
The crunchy-crisp tofu and our spicy-sweet salsa are...
This composed salad is an artful arrangement of greens,...
Pressing tofu helps extract liquid so it cooks up perfectly...
This vegetarian nod to the classic curried chicken salad is...
This easy tofu curry, made with pretty delicata squash and...
Tofu boosts the protein in this Greek salad, making it...
Mild-flavored tofu benefits from this intensely flavored...
Panko-breaded tofu “tenders” are finger-licking crunchy in...
To top this zesty raw kale salad recipe, we toss diced tofu...
Tofu and lots of fresh vegetables are stir-fried in just a...
Crumbled tofu replaces the ricotta in our Italian-style...
Tofu kebabs with fresh mint, ripe tomato and onion make a...
In this hearty version of the classic romaine salad, miso...
We took the tangy fresh flavors of tabbouleh and paired...
“Red-cooking” is a traditional Chinese braising technique,...
Red Thai curry paste, which flavors this dish, is a...
Top this vegetarian noodle salad recipe, which is tossed...
Also known as palak paneer, saag paneer is an Indian...
Even though this healthy breakfast burrito comes together...
If you've never had roasted tofu before, here's a...
Marinated, sesame-crusted tofu tops a delightful medley of...
Elegant and full of sophisticated Asian flavors—tofu doesn...
This quick and healthy dinner pairs creamy tofu and crispy...
Cooking crumbled firm tofu in a skillet approximates the...
Pantry ingredients and basic spices transform a package of...
Warm up a chilly evening with this light but satisfying one...
Perfect for a hot summer's night, baked tofu, bell...
This Chinese-restaurant standard is a simple dish to...
This spicy vegetarian stir-fry is a great way to use green...
Pressing tofu before making this tofu stir-fry recipe gives...
With pickles, oven fries and a tall glass of minty iced tea...
In this dish, tofu "cutlets" are dredged and...
In this dish, tofu slices are dredged and sauteed as you...
Instead of having a greasy, battered coating, the tofu “...
Tofu and vegetables get a dramatic lift from a spicy peanut...
Creamy Thai curry sauce gives tofu a spicy, satisfying kick...
In this healthy tofu recipe, seared strips of tofu stand in...
Mango, pineapple and lime flavor this tropical smoothie....
A predominance of umami ingredients (tofu, miso, eggs, soy...
Ma Po Tofu is a traditional Chinese recipe usually made...

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