My Guide to Cooking Amazing Tofu

Tofu is my favourite high protein ingredient. I love it so much because it’s versatile, nutritious, and so easy to prepare (once you get the hang of it!) I adore it in stir-fries, salads, sandwiches, curries, soups, pastas, quiche, and all by itself!

Tofu has a very mild flavour – this is what makes it such a versatile ingredient when properly prepared. By using different cooking methods, spices and flavourings, the dishes that you can make with tofu are limitless. Without proper preparation, you might find tofu to taste bland and the texture to be off-putting.

Why do you need to learn how to cook tofu?

  1. It’s high in protein (13g/serving)
  2. A source of calcium and iron
  3. Mild in flavour making it ideal for marinades
  4. Versatile – it can be baked, sautéed, fried, grilled, you name it!
  5. Quick and easy to prepare – it can be flavoured and prepared in as little as 10 minutes
  6. Very cost effective, 1 block ($2.27) = 4 servings ($0.57/serving)

Tofu has some awesome health benefits too! Studies have shown that eating tofu can help to lower bad cholesterol, and 25g of soy protein per day may reduce the risk of heart disease (in combination with a diet low in saturated fat and cholesterol.) Check the label and look for non-GMO tofu.

As a single ingredient, tofu has a lot to offer and it’s worth learning how to cook it well. I’ve gathered together all of my tofu recipes, tutorials, tips, and tricks together into this all-inclusive tofu resource.  You’ll be enjoying amazing tofu dishes in no time!


4 Part Tofu Tutorial

Silken? Medium? Firm or Extra-Firm? With so many varieties of tofu it can be hard to know where to start. This tofu tutorial shows you how to choose the right type of tofu and how to slice, drain, marinate, and cook tofu.

  1. Types of Tofu
  2. Draining and Preparing Tofu
  3. Marinating Tofu {includes 3 easy marinades}
  4. Cooking Tofu {Baking & Sautéing}

My first post on preparing tofu: How to Prepare Tofu {on Garden of Vegan}


Tofu Recipes

Here’s a selection of 13+ vegan recipes that use tofu as a main ingredient. I’ve marked the gluten-free and nut-free recipes, and included some suggestions for first time tofu eaters (marked with a **).



  1. Vegan Spinach & Mushroom Mini Quiches – Gluten-free, Nut-free optional
  2. Scrambled Tofu Breakfast Wrap – Nut-free
  3. Scrambled Tofu – Gluten-free, Nut-free
  4. Vegan Breakfast Sandwich – Nut-free


Lunch & Dinner:

  1. **Spinach, Avocado, Brown Rice and Seasoned Baked Tofu Salad – Gluten-free, Nut-free
  2. **Burrito Bowl with Salsa Baked Tofu & Chili Lime Kale – Gluten-free, Nut-free
  3. Coconut Curry with Tofu & Brown Rice – Gluten-free
  4. Smoky Maple Tofu Sandwich – Nut-free
  5. Almond Crusted Tofu
  6. Salsa Baked Tofu – Gluten-free, Nut-free
  7. **Tofu Vegetable Noodle Soup {Version 1 – Nut-free} {Version 2 – GF/Nut-free}
  8. Taco Salad with Salsa Baked Tofu – Gluten-free, Nut-free
  9. **Baked Sriracha & Soy Sauce Tofu + 2 Quick & Easy Recipes – Gluten-free, Nut-free
  10. Spinach Avocado & Marinated Tofu Salad


Sides & Multi-Purpose:

  1. **Baked Sriracha & Soy Sauce Tofu
  2. Salsa Baked Tofu
  3. Asian Marinated Tofu


Have fun in the kitchen and enjoy your tofu!! =)

Allergen Disclaimer:

Many of these recipes will be Gluten/Soy/Nut Free optional with simple substitutions to fit in with your dietary requirements. If you’re making food for someone with a food allergy or other dietary requirement, always make sure to show them the recipe and ingredients BEFORE you get cooking!

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