In this post, we’ll see 19 healthy tofu recipes that are delicious, super easy, and quick to prepare for any meal.
Making vegan meals that are both tasty and simple to prepare can be a bit of a struggle.
And if you have protein goals to hit, it gets even harder.
But don’t worry, I got you. Tofu is the solution!
Tofu is an amazingly versatile, protein-rich, and satisfying ingredient that can be used in a million different ways.
In this article, I’ll show you 19 delicious tofu recipes that are perfect for a quick vegetarian dinner or your weekend meal prep session.
19 Delicious Tofu Recipes for Healthy & Easy Plant-Based Vegan Dinners
1. Easy Miso Soup
Miso soup is a classic Japanese soup made with tofu, miso paste, seaweed, and veggies.
It’s a deliciously wholesome and comforting vegan meal that comes together in 15 minutes.
And it’s great for you, because miso paste is made from fermented soy beans, which means it’s full of probiotics and enzymes that are good for your gut health.
But it’s super important that you don’t let your soup boil after you add the miso paste, because the heat will destroy the probiotics.
Ingredients you’ll need to make this recipe:
- seaweed, mushrooms, spinach, scallions, silken tofu, miso paste.
2. Tofu Scramble
Tofu scramble is a very popular vegetarian dinner in many meat-free households.
It’s a great alternative to scrambled eggs, as it’s high in protein and very versatile.
You can add all the veggies you want, and eat it by itself or with whole wheat toast, soft avocado, or mixed with some quinoa.
Ingredients you’ll need to make this recipe:
- firm tofu, olive oil, onion, garlic, veggies such as bell pepper and kale, and spices
3. Vegan Tofu Summer Rolls with Peanut Dipping Sauce
Summer rolls are one of the best cold tofu recipes to enjoy on a warm summer evening.
Easy and quick to assemble, full of veggies and fruit, and with a sweet and savory dipping sauce on the side, it’s everything you want in a healthy tofu recipe.
And, they’re very customizable! Choose your favorite crunchy veggies, fruits, and herbs, and get rolling.
Ingredients you’ll need to make this recipe:
- rice noodles, rice paper wrappers, fresh herbs, fresh veggies, fresh fruit, firm tofu.
4. One-Pot Creamy Vegan Miso Ramen with Charred Tofu
This creamy vegan miso ramen recipe is packed with great nutrients, full of flavor, and perfect for a cozy night in.
It has a creamy and flavorful broth, a kick of spice, and some wonderful texture from the charred tofu.
Even though it looks fancy, it actually takes around 30 minutes to make, and it’s very beginner friendly.
Ingredients you’ll need to make this recipe:
- firm tofu, vegetable broth, miso, mushrooms, tahini, veggies, ramen noodles, and a bunch of seasonings to make it yummy.
5. Vegan Quiche
This vegan quiche is also gluten-free, and can be eaten for dinner or brunch!
Plus, it’s lower on fat than the usual quiche recipes (with eggs and heavy cream), and has no cholesterol.
It’s also great as a meal prep recipe: you’ll have several tasty and high-protein plant-based meals ready to go in the fridge.
Ingredients you’ll need to make this recipe:
- for the crust: gluten-free flour, sugar, vegan butter, flaxseed, lemon juice
- for the filling: mushrooms, firm tofu, spices, garlic, scallions, kale, tomatoes
6. Marry Me Tofu
This recipe is so good, it can make someone fall in love with you – and will definitely make you fall in love with tofu too.
The Marry Me Tofu is a scrumptious meal: high-protein, dairy-free, low-carb, gluten-free, plant-based, one-pan, comforting and indulgent and everything good.
It’s perfect for date night, family dinner, or just because.
Pair it with the side of your choice, like whole wheat pasta (if gluten is not a problem), rice, quinoa, roasted veggies, a simple salad, or sourdough bread.
Ingredients you’ll need to make this recipe:
- firm tofu, olive oil, garlic, sun-dried tomatoes, non-dairy cream, vegetable broth, spinach, and spices.
7. Air Fryer Agedashi Tofu
This is a quick and easy Agedashi tofu recipe that will leave you all warm and fuzzy on the inside.
It’s versatile, customizable, and incredibly budget-friendly, since the ingredients are easy to find and simple to work with.
It’s made in the air fryer, which means it’s also healthier than the traditional recipe.
An amazing choice for an asian-inspired dinner party, for a cozy date night, or for a regular Tuesday.
Ingredients you’ll need to make this recipe:
- firm tofu, cornstarch, soy sauce and mirin, vegetable broth, green onions, and ginger
8. 5 Minute Silken Tofu with Korean Soy Sauce
A great option for a quick and easy summer dinner, as it can be eaten warm or cold.
You can eat it as is, or pair it with rice or a salad for a more filling, high-protein meal.
It’s a wonderfully simple dish to prepare, and one more great idea to add to your plant-based meals list.
Ingredients you’ll need to make this recipe:
- silken tofu, peppers, green onions, soy sauce, seasonings
9. Tofu Sandwich
This Tofu Sandwich is a great option as a take-away meal, or as a quick and easy dinner.
It has all the essential macronutrients: protein from the tofu, carbs from the whole wheat bread, fats from the avocado.
Also, it’s greatly customizable, and the tofu can be prepared ahead, so that you have your dinner ready in no time.
Ingredients you’ll need to make this recipe:
- Firm tofu, whole wheat bread, hummus, spinach, tomato, avocado, spices
10. Crunchy Thai Tofu Salad with Peanut Dressing
If you’re craving a high-protein, low-carb, filling and healthy vegetarian meal, look no further.
This Thai-inspired salad has everything you need: plenty of crunchy vegetables, crispy baked tofu, and a silky dressing.
It’s fully plant-based and gluten-free, which makes it a great option for those with dietary restrictions.
Ingredients you’ll need to make this recipe:
- Firm tofu, a bunch of veggies, peanuts, and the dressing items (sesame oil, soy sauce, peanut butter, chili garlic sauce, miso, and some flavorings)
11. Vegan Sweet Potato Chickpea Buddha Bowl
All the good stuff in one bowl: roasted vegetables, crispy baked tofu, crunchy grains, and soft avocado and sweet potato.
It’s deliciously high protein (with both tofu and chickpeas), gluten-free (since it uses brown rice or farro), high fiber (look at those greens and legumes) and totally plant-based!
And you can bake a big batch of this and have healthy vegetarian meals for the week.
Ingredients you’ll need to make this recipe:
- Firm tofu, chickpeas, farro or brown rice, sweet potato, veggie broth, red onion, kale, avocado, and seasonings
12. Low-FODMAP Sheet Pan Orange Tofu with Broccoli
Did you know that tofu goes fantastically well with orange?
This amazing low-FODMAP recipe is all the proof you need!
Crispy tofu, roasted broccoli, fresh orange sauce, and some sesame seeds on top are a winning combination at any dinner table.
Make sure you choose firm tofu, because it has fewer FODMAPS than the silken kind.
Ingredients you’ll need to make this recipe:
- Firm tofu, soy sauce, cornstarch, broccoli, scallions and seasonings.
13. Shredded tofu tacos
You’re going to love these shredded tofu tacos.
They’re super easy and quick to prepare, very versatile, and a perfect on-the-go meal.
This tofu recipe is also intolerance-friendly, since it is plant-based, low FODMAP, gluten-free, nut-free, dairy-free, and wonderfully tasty.
All you have to do is shred firm tofu, season it, bake it in the oven, and then assemble the tacos with your favorite fillings.
Ingredients you’ll need to make this recipe:
- Firm tofu, soy sauce, maple syrup, lime juice, vegetable oil, tomato paste, spices, and gluten-free tortillas
14. Stir-Fry Noodles with Crispy Grated Tofu
Such a quick and easy recipe, so filling and comforting, perfect for a weeknight dinner.
The grated tofu adds an incredible crispy texture, and it goes amazingly with crunchy veggies and fresh cilantro.
Since you’ll grate it, make sure you use a firm tofu and press it firmly to remove as much water as possible.
Tip: choose rice noodles for a gluten-free alternative.
Ingredients you’ll need to make this recipe:
- Firm tofu, noodles, vegetables, green onion, and seasonings.
15. Red Lentil Tofu Curry
This Indian-inspired vegetarian meal is a great idea for weeknight dinners, date nights, or family get-togethers, because it’s fast to make, wonderfully tasty, and very nutritious.
It’s also budget-friendly, coming together with ingredients you probably already have at home and all in one pot – so you’ll have fewer dishes to wash later.
The combination of tofu and red lentils makes this vegan meal high in protein; it’s also high in fiber and gluten-free.
If you want to make this low-carb, serve it with cauliflower rice.
Ingredients you’ll need to make this recipe:
- Firm tofu, red lentils, coconut milk, veggies, vegetable broth, and seasonings
16. Whipped Tofu
You’ve heard of hummus, right?
So get ready to meet its cousin, and your next obsession: whipped tofu.
Incredibly quick to make and high in protein, it’s an amazing dip for your veggies or spread for your sandwiches.
You’ll need to use silken tofu for this recipe, to make sure it gets all nice and creamy when it’s whipped.
Some of my favorite ways to eat it: spread on sourdough toast, with avocado and roasted veggies; inside a burrito, next to black beans and fresh lettuce; or simply with a few drops of hot sauce and some carrot sticks to dip.
Ingredients you’ll need to make this recipe:
- Silken tofu, olive oil, some seasonings, and lemon zest.
17. Warm Ancient Grain Bowl
On a chilly night, nothing’s better than a warm and cozy bowl of goodness – and this one is an excellent choice.
It’s full of protein, healthy fats, and fiber, because of the roasted veggies, the farro, and the crispy delicious tofu.
Plant-based, dairy-free, and easy to make gluten-free, it’s a fantastic tofu recipe that will warm your soul from the inside out.
Ingredients you’ll need to make this recipe:
- Firm tofu, brussel sprouts, kale, avocado, farro, sweet potato, a creamy tahini dressing, and seasonings.
18. Vegan Tropical Tofu Skewer with Avocado and Mango
These tropical tofu skewers are super easy to make, customizable, and delicious on a warm summer evening by the grill.
You can use veggies, like bell peppers, onions, and mushrooms, and fruits, like avocado and mango, to give it this special tropical twist.
Great for feeding picky-eaters, as each person can make their own combination of ingredients, and for meal prepping, as you can prepare a bunch of skewers at once and they’ll last for days.
Ingredients you’ll need to make this recipe:
- Firm tofu, lime juice, soy sauce, bell peppers, mushrooms, onion, avocado, mango, and spices.
19. Baked Tofu Burrito Bowl
This baked tofu burrito bowl is perfect for a busy weeknight, a cozy weekend evening, or even for meal prepping your dinners for the week ahead.
The tofu is crispy, the black beans are soft, the avocado is fresh, and the tahini dressing is as spicy as you want.
Gluten-free, dairy-free, high protein, and high fiber – how could it be better?
Ingredients you’ll need to make this recipe:
- Firm tofu, rice (brown rice for a healthier option), black beans, avocado, bell pepper, rice, and seasonings.
And there you have it, 19 delicious tofu recipes that I’m sure you will love!
I hope these awesome tofu recipes have inspired you to try more plant-based meals at home!
Let me know in the comments below which one you will try first!
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