In this complete guide to tofu, learn about tofu and choose from over 20 easy tofu recipes that are great for beginners or experienced vegetarians!
In my tofu 101 beginners guide, I use my background as a registered dietitian and decade-long vegetarian to teach you about tofu and nutrition, cooking methods, and my favorite easy tofu recipes.
If you're new to cooking tofu, welcome! Tofu is a delicious ingredient to include in all kinds of meatless cooking.
Tofu is an extremely versatile and nutritious food. You can marinate it, bake it, fry it and even blend it into smoothies.
If you're just looking for tofu recipes to try out, skip down to the bottom of the post for 20+ easy tofu recipes.
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What is tofu?
Tofu is made from condensed ground soybeans, much like the way that cheese is made.
It is combined with a coagulant like magnesium chloride or calcium sulfate to make the firm food that we know as tofu.
Tofu is a good source vegan protein and also contains carbohydrates, fats and vitamins, and minerals like iron. It is low in saturated fats and free from cholesterol.
Depending on the way tofu is coagulated it may be a good source of calcium or magnesium.
Types
There are four main types of tofu:
- Silken
- Medium
- Extra firm
- Super firm
Most tofu is sold in blocks packaged with water. The difference between tofu varieties depends on how much water is present in the block, with silken retaining the most water and super firm retaining the least.
Silken or soft
This type is soft and delicate. It contains the highest amount of water and crumbles very easily because it is undrained and unpressed. Think of it as a very thick yogurt.
How to prep: Drain excess water and blot with a towel. Do not press, as it will just crumble apart.
How to eat: Best pureed in sauces, smoothies, or dips.
Medium firm
Also just called "firm", this is much thicker than silken tofu and has a "meatier" texture, but it still crumbles under pressure.
How to prep: Drain excess water, blot with a towel, press, freeze, marinate.
How to eat: Great in stir-fries, breaded, baked, sauteed, or served in miso soup.
Extra firm and super firm
These varieties hold their texture the best, with super firm tofu being the most compact. Depending on the brand, firm tofu may still crumble and lose its shape but will work for most cooking methods.
How to prep: Drain excess water, blot with a towel, press, freeze, marinate.
How to eat: Great in stir-fries, baked, sauteed, scrambled, fried, or boiled.
The takeaway
Extra-firm tofu is my go-to for most recipes. It absorbs marinades well while also providing a firm texture to dishes.
It is also one of the most commonly available types of tofu. If extra-firm isn't available you can usually substitute medium-firm or super firm.
Preparation Methods
Sautéed and pan-fried
Cubed extra firm or super firm tofu works best for sauteing because it holds its shape well. Drizzle the pan with olive oil over medium heat.
Saute until each side is lightly browned, only turning the tofu when it is browned. This takes about 3-4 minutes and prevents tofu from sticking to the pan.
Try it out with this Pan-Fried Tofu, Tofu Chorizo or Spring Roll Bowls.
Fried
Frying works best for breaded or battered tofu. It yields a crispy outside crust, while the inside stays soft. Like sauteing, you only want to flip fried tofu when one side is completely cooked.
Try it out with Chicken Fried Tofu.
Air-fried
This is probably my favorite way to cook tofu because it's one the quickest methods and it yields super crisp tofu.
You can use any kind of air fryer to air fry tofu. I use a Cuisinart toaster oven/air fryer combo which has a large air frying tray. I've also made this with an Instant Pot air fryer lid, which requires 2 batches.
I usually cook air fryer tofu at 400F for 10-12 minutes, stirring halfway through.
Check out my guide to Air Fryer Tofu. These panko breaded tofu also have air fryer instructions.
Baked
Baking tofu yields a firmer result than frying or sauteing because the oven heat evaporates the excess liquid.
For a quick way to prepare tofu, sprinkle cubes or squares with salt and pepper. Bake at 350 degrees for 30 minutes, turning halfway through.
The tofu will be golden and firm.
Try it out with Baked Sesame Tofu, General Tso's Tofu, or Easy Baked Peanut Tofu.
Scrambled
Combine crumbled firm or extra firm tofu with seasonings and veggies and saute in the pan for an egg-free breakfast scramble.
Try it out with this 15-minute tofu scramble.
Blended
Silken tofu can be blended into smoothies or even used as a mayonnaise replacement in dips and dressings. Firm and extra firm tofu can be blended in a food processor to make tofu ricotta.
Try it out with Creamy Vegan French Onion Dip.
Braised
Braising is a cooking method that involves browning the food then simmering it in liquid. I love braising tofu by pan-frying it in a skillet with salt & pepper, then transferring it to sauce to simmer.
This coconut braised tofu is a great place to start if you want to try your hand at braising.
Pressing tofu
Pressing tofu removes excess water from the inside. This method is more necessary for some cooking methods than others.
If you press firm or extra firm tofu for at least 15 minutes you will end up with a firmer end result. That means crispier, firmer tofu!
If you have 15 extra minutes you won't regret pressing tofu. It allows the tofu to absorb marinades and other flavors in the dish instead of holding on to the water flavor.
However, baking tofu evaporates the excess water. You can often skip pressing in this case and opt for a "quick pressing" method (see below).
To press tofu, you will need either a tofu press or your own DIY press.
Tofu press: This is the tofu press that I use at home. It's definitely worth investing in a press if you frequently cook with tofu.
Make your own press
You can make your own press by wrapping tofu in paper towels and placing a plate on top. You'll want to place the tofu on a plate to catch the water. Stack a bag or can of beans on the top plate to weigh it down.
Quick pressing
Wrap the tofu block in a paper towel or clean dish cloth. Over the sink or a container, lightly press on the tofu until water squeezes out. Slice tofu into desired shapes. Take a dry paper towel and pat the tofu to remove excess water.
Freezing tofu
While it may sound strange, freezing tofu is a great way to remove excess water. It becomes very spongey and readily absorbs marinades. Drain, press, and slice the tofu before freezing to prevent a large block of ice from forming. Freeze the tofu in a freezer bag for at least 6 hours for best results.
Marinating tofu
Like other protein sources, tofu tastes even better when its marinated. Marinating works best with firm, extra and super-firm varieties. I recommend pressing tofu for at least 15 minutes before marinating it.
For best results, marinate tofu from 30 minutes to 24 hours. Only 15 minutes will work if you're in a hurry.
If you're using a very acidic marinade, such as vinegar or tomato-based, reduce the time to 12 hours to prevent the tofu from breaking apart.
Try it out with this Easy Marinated Tofu, BBQ Tofu Bowls, or even a jerk marinade like the one in these Jerk Tofu Tacos.
Tofu FAQ
Tofu is a healthy plant-based protein option that is cholesterol free and low in calories. It also contains iron, antioxidants and can sometimes contain calcium or magnesium, depending on how it is prepared.
If you are not used to the flavor, tofu on its own can taste bland. It is similar to soy milk or edamame because it is made from soy. Tofu can be very flavorful when marinated and seasoned.
No! Pressing tofu removes excess water which can help it soak up marinades and become more crispy, but it does not have to be pressed.
Tofu does not need to be cooked before enjoying. It is most common to eat silken tofu raw.
Have any other questions about tofu? Let me know by leaving a comment below!
Ana Clara says
Thank you for the info!
I have read somewhere that Tofu is bad for us because it’s really hard to digest.
Do you know anything about that?
Thank you 🙂
Cassidy Reeser says
Hi, thanks for asking! Actually, as far as plant-based proteins go it is easier to digest. This is because it has less fiber, so it’s less likely to cause discomfort that people might have with high fiber food like beans.
Any case of indigestion with tofu I would take on a case by case basis. As a whole it is a very healthy food. I hope that helps! 🙂
Susan says
Thank you for all the helpful information about tofu. We have been wanting to cook with it more and you answered so many questions we had!
Cassidy Reeser says
Hi Susan, I'm so glad to hear that you found it helpful! 🙂