In this complete guide to tofu, you'll learn about the different types of tofu and cooking methods. I also include more than 20 of the best tofu recipes!
If you're new to cooking tofu, let this be your guide! 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.
In this guide, I go over types of tofu and nutrition, cooking methods, and my favorite tofu recipes.
If you're just looking for tofu recipes to try out, skip down to the bottom of the post for 20+ tofu recipes.
Jump to:
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 Spicy Peanut Tofu, Tofu Chorizo or Tofu and Veggie 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 Tofu Nuggets 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, Crispy Baked Tofu Nuggets, 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.
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.
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!
20+ Tofu Recipes for Beginners
There are so many ways to make this plant-based protein staple. Bake it, marinate it, bread it, fry it, and even blend it!
Get ready to fall in love with tofu! These panko-breaded tofu nuggets are lightly marinated and then baked in the oven until crispy and golden. They are perfect for weeknight meals or as a snack and can be made in the oven OR air fryer!
Garlic herb tofu is coated in a simple but flavorful all-purpose seasoning and then baked to crispy golden perfection. This is a great addition to bowls, salads, and more!
These vegan grit bowls feature sweet and spicy maple tofu and roasted summer veggies on a bed of grits. This recipe is a perfect dinner party option and is a great way to celebrate Southern summer flavors!
This BBQ tofu pizza features sweet and savory flavors from brown-sugar-based BBQ sauce and salt and pepper tofu! It's the perfect vegetarian addition to pizza night and can be made using homemade or storebought pizza dough.
This 15-minute tofu noodle stir fry is easy to make and filled with flavor from a simple vegan stir fry sauce. This meal uses convenient ingredients and is perfect for weeknight dinners!
These simple but flavorful vegan stuffed shells are filled with tofu ricotta, spinach, and mushrooms. They are perfect as a comforting weeknight meal and come together in 20 minutes of active time!
Crispy, golden tofu is tossed in a sweet and spicy harissa sauce in this easy meal starter. This recipe includes instructions for air-frying, pan-frying, and baking.
Sweet, sticky, and savory honey garlic tofu is the perfect addition to stir-fries or fried rice.
Learn how to make ultra-crispy, flavorful, and golden tofu in the air fryer! This tofu is a healthy vegan protein option made with simple ingredients in under 30 minutes.
Crumbled tofu is combined with Mexican inspired chorizo spices for the perfect vegan taco filling! This recipe requires less than 30 minutes of active time and is easy to freeze or double.
Breaded tofu cutlets are marinated, seasoned and coated in panko and lightly pan-fried until golden. They are perfect as a main protein for lunch, dinner or even Thanksgiving!
This savory, flavorful, and downright delicious vegetarian pot pie is made with a delicious dairy-free cream sauce and filled with tofu and veggies! It's surprisingly easy to make and might just be the definition of comfort food.
Sweet and savory flavors combine to make this easy but delicious baked sesame tofu! This recipe is great for quick weeknight dinners and is vegetarian, vegan and gluten-free optional.
This easy pan-fried tofu is crispy and coated in a delicious spicy peanut sauce. This recipe takes under 30 minutes to make but it's packed with flavor!
Marinated BBQ tofu is pan-fried and paired with creamy tahini coleslaw in this flavorful vegan sandwich.
Marinating tofu will take your dinner game to the next level! All you need is a handful of pantry staples for this flavorful, crispy pan-fried tofu. It's great in stir fries or with rice and veggies!
This vegetarian enchilada casserole is made with a savory, flavorful black bean and tofu filling.
This Chinese takeout-inspired General Tso's tofu is sweet, savory, and super easy to make. It's perfect for weeknight meals and the sauce is so good that you'll want to drizzle it on everything!
Rich & creamy peanut tofu is a savory dish that's perfect for quick weeknight meals. The peanut sauce is made using mostly pantry staples and is so delicious that you'll want to eat it on more than just tofu!
All you need is a handful of pantry staples and tofu to make this easy, flavorful scramble. No pressing or marinating is required AND it's ready in just 15 minutes!
This veggie sub sandwich is topped with garlic herb tofu, cheese, and a bunch of vegetables! It's perfect for a balanced lunch or dinner and takes just a few minutes of active time to make.
Ana Clara
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
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
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
Hi Susan, I'm so glad to hear that you found it helpful! 🙂