Healthy Quick & Easy Tofu Recipes

Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.

Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

The best thing about tofu--besides its nutritional value--is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.

Though vegetarian BBQ may be an oxymoron, once you take a bite of this delicious tofu sandwich topped with coleslaw and dill pickles you won't mind the contradiction. Serve with: Baked beans and corn on the cob.

Tofu, rice and vegetables are classic bento ingredients. Make extra rice for dinner and roll leftovers into balls for lunch. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. You can also use cubed store-bought baked tofu in place of the roasted tofu.

Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber.

With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil.

This Asian-inspired salad is made satisfying with savory baked tofu; carrots and snap peas add crunch. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

This edamame hummus recipe makes just enough for two wraps, but the hummus is so good, you might want to double it and tuck it away in your fridge for snacking.

Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors.

Because of the high moisture content of tofu, it can go from a stir-fry to a braise in seconds. We also recommend salting and drying the tofu in paper towels so oil doesn't splatter during frying.

This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. Sprinkle on a little crunch with slivered almonds, and just a hint of tropical sweetness with unsweetened coconut. The vinaigrette rounds out the dish with tangy-sweet kick.

Canned tomato soup is transformed into a creamy curry thanks to coconut milk, curry paste and fish sauce. Fresh lime juice adds acidity and cuts through the rich sauce.

Creamy Thai curry sauce gives tofu a spicy, satisfying kick. You can adjust the amount of curry paste depending on your spice preference. Serve with brown basmati rice and lime wedges.

Quinoa, a super food from South America, is packed with protein and fiber. Toasting it gives it a slightly nutty taste, a complement to the walnuts and a foil to the lemony tarragon dressing. Try this salad over greens of any sort: fresh arugula, Boston lettuce leaves or wilted spinach.

Baked tofu adds meatiness and protein this healthy packable lunch salad. A topping of toasted almonds and Parmesan adds a layer of nuttiness, and honey-mustard vinaigrette gives everything a sweet-tangy finish.

Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required.

Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Serve over polenta or toss with pasta.

Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.