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If you love the silky texture of silken tofu, then check out our list of amazing silken tofu recipes.
This versatile meat substitute is a great addition to a vegetarian’s pantry, and we’re about to show you some great ways to use it! Want some vegan silken tofu recipes? We’ve got you covered too!
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- Banging Breakfast Tofu
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- Silken Tofu FAQs
Ok, so you may have heard of tofu, as there are many vegetarian tofu recipes out there. It is a fantastic high-protein ingredient.
It’s plain in taste so you can easily add whatever flavorings you like to it. Just look at these top 5 health benefits of tofu to see how good it really is!
The silky soft tofu can be easily whipped into sweet desserts and creamy sauces or crumbled into savory soups or stews. It can also be served in block form – it really is a top protein-rich ingredient!
And now on to our favorite silken tofu recipes!
How do you like your tofu in the morning?
1. Silken Tofu Omelette with Eggs
Bonus: a yummy, eggy omelette packed with protein
Looking to up your protein intake? Try this high protein, low-fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch!
2. Protein Overnight Oats
Protein : 22g Calories : 440kcal Ready in : 5 minutes plus 4 hours or overnight Recipe by : MyQuietKitchen Bonus : lots of flavor combinations, quick and easy to prepare
Protein overnight oats are a flexible, tasty, and satisfying way to start the day.
- Ideal for weight loss
- Easy vegetarian recipes only
- Automated grocery lists
- Use on mobile or download as PDF
3. Vegan Tofu Shakshuka
Ready in : 50 minutes Recipe by : ForkfulOfPlants Bonus : one pan meal, great balance of protein and fiber
This tofu shakshuka is a vegan take on a dish popular in North Africa and the Middle East.
A smoky spiced tomato and red pepper sauce is topped with an eggy tofu batter to make a delicious and filling dish, perfect for breakfast or dinner!
4. Vegan Egg Bites
Protein : 6g Calories : 72 kcal Ready in : 25 minutes Recipe by : TheVeganLarder Bonus : you could make loads of combinations!
Frittata, Eggless quiche, vegan protein bites , whatever you call these yummy little egg bites, they are a great vegan snack for on the go, picnics, and parties!
5. Vegan Tofu Scramble
Protein : 10g Calories : 117 kcal Ready in : 15 minutes Recipe by : MyVeganMinimalist Bonus : the perfect scrambled egg alternative!
A healthy vegan soft tofu scramble made in 15 minutes using silken tofu and simple seasoning (if you’d like more vegan tofu recipes , try these). The perfect egg scramble alternative!
Ladies what lunch eat silken tofu!
6. Vegan Tortilla Spanish Omelette
Ready in : 35 minutes Recipe by : ForkfulOfPlants Bonus : great for a vegan breakfast, brunch, lunch, and picnic
Vegan tortilla, also known as a Spanish omelette, is a delicious Spanish dish usually made from eggs and potatoes.
This plant-based version is super tasty, using chickpea flour and tofu to make an easy, healthy recipe. Enjoy it for breakfast, brunch, or as part of a spring-time picnic or packed lunch!
7. Cheesy Broccoli Vegan Quiche
Protein : 6g Calories : 212kcal Ready in : 1 hour 15 minutes Recipe by : WatchLearnEat Bonus : great for lunch, picnics, or parties
It’s easy to prepare this Cheesy Broccoli Vegan Quiche using a frozen gluten-free and vegan pie crust. Enjoy a slice of this tofu-based quiche on its own or with some fresh fruit or a side salad.
This dairy-free quiche is perfect for breakfast, brunch, or lunch!
8. Silken Tofu Salad
Protein : 3g Calories : 283kcal Ready in : 15 minutes Recipe by : VeggiesSaveTheDay Bonus : quick, nutritious lunch
Japanese-inspired Silken Tofu Salad is a delicious combination of tofu, tomatoes, cucumber, and avocado in a light and flavorful dressing.
9. Easy Miso Soup
Protein : 4g Calories : 64kcal Ready in : 15 minutes Recipe by : HappyKitchen Bonus : great for lunch, takes under 20 minutes
Easy Miso Soup (Japanese Clear Soup) Recipe makes a perfect nutritious umami-packed savory vegan lunch (more easy vegan lunch recipes this way!). Comforting, healthy, and ready in just 15 minutes!
Dinner is going to be soy amazing!
10. Silken Tofu Curry
Ready in : 45 minutes Recipe by : ForkfulOfPlants Bonus : an easy weeknight meal that’s freezer friendly
This silken tofu curry is a delicious combination of melt-in-your-mouth silken tofu, tender vegetables, creamy peanut sauce, and aromatic Thai red curry flavors.
Ready in just 30 minutes, enjoy it over rice for a quick and easy, flavorsome weeknight dinner.
11. Ensenada-style Fish Tacos
Protein: 7.1g Calories: 249kcal Ready in: 45 minutes Recipe by : BrokeBankVegan Bonus : a wide range of topping options
Try your hands at making Ensenada-style vegan “fish” tacos. Fresh corn tortillas are filled with beer-battered tofu, topped with salsa fresca, cabbage, and drizzled with creamy chipotle mayo.
We even have a chipotle mayo recipe below!
12. Simple Vegan Pot Pie
Protein : 15g Calories : 265kcal Ready in : 1 hour 15 minutes Recipe by : MyVeganMinimalist Bonus : great vegan comfort food
This simple vegan pot pie will become your new festive favorite.
13. Vegan Pasta Frittata
Protein : 28g Calories : 326kcal Ready in : 50 minutes Recipe by : MyQuietKitchen Bonus : the vegan king of pasta dishes for sure!
With tender pasta, protein-rich tofu, and your choice of vegetables, this vegan frittata makes a great meal any time of day.
Also perfect for weekly meal prep! Nut-free; make it gluten-free with your favorite GF pasta.
14. Spicy Silken Tofu Recipe
Protein : 10g Calories : 175kcal Ready in : 20 minutes Recipe by : TheFieryVegetarian Bonus : great takeout alternative
Custardy smooth silken tofu with vegetables and a super umami spicy sauce, this tofu dish is a great healthy takeout alternative and comes together in minutes.
15. Soondubu Jjigae (Korean Tofu Stew)
Protein : 15g Calories : 240 kcal Ready in : 1 hour 15 minutes Recipe by : EarthToVeg Bonus : a great high-protein winter warmer
Soondubu jjigae, a comforting Korean stew made with tangy kimchi and silken tofu, is the perfect vegan recipe that will keep you warm all winter long.
Don’t dessert us if you can’t pick your favorite!
16. Silken Tofu Vegan Ice Cream
Bonus : all you need is 10 minutes and a blender
Silken tofu vegan ice cream is cooling, sweet and healthy. Have a scoop and be ready to fall in love with the flavor.
This is too good to miss try it now!
Ingredients
- 11 oz banana (ripe and frozen)
- 9 oz silken tofu
- 5 tbsp cacao powder
- 2 tbsp vanilla extract
- 2 tbsp sugar (if you have a sweeter tooth add an extra tbsp)
Instructions
- Blend ripe frozen banana , silken tofu , cacao powder , vanilla extract and sugar until homogenous and creamy. 11 oz banana, 9 oz silken tofu, 5 tbsp cacao powder, 2 tbsp vanilla extract, 2 tbsp sugar
- Immediately place in a container with a lid on and freeze overnight.
- Take out of the freezer 10 minutes before serving. Serve 2-3 scoops per person.
NOTES
If you have the time, once the ice cream is mostly frozen take it out, put in the blender, and blend completely again. Take back to the container immediately and freeze until it’s solid again. This will result in a smoother ice cream with smaller ice crystals.
Use very ripe bananas, otherwise you’ll have to add more processed sugar to compensate. Slice or chop them, and freeze them before making the ice cream.
You can serve this chilled, not frozen, like a chocolate pudding/vegan custard.
A truly healthy dessert Avocado Chocolate Mousse
Japanese Silken Tofu Dessert with Mango Coulis
Flip and flavour High-Protein Lentil Pancakes
Filling and slimming Chia Pudding with Almond Milk
Oat so tasty Healthy Oatmeal Banana Pancakes
Nutrition
17. Tofu Dessert with Mango Coulis
Bonus: vegan, tropical, and ready in 10 minutes
Soft tofu and fresh tropical mango coulis make a healthy silken tofu dessert with a heavenly taste and no effort needed (this also makes a feature in our favorite easy mango recipes !).
18. Vegan Banana Pudding
Protein : 6g Calories : 297 kcal Ready in : 1hr 30 minutes (but 1 hour is chilling) Recipe by : Sense&Edibility Bonus : a decadent dessert you wouldn’t know was vegan
This vegan banana pudding is a plant-based version of a Soul Food classic dessert. Use overripe bananas for the best flavor.
19. Easy Vegan Jericalla Recipe
Protein : 4.5g Calories : 222kcal Ready in : 40 minutes Recipe by : BrokeBankVegan Bonus : quick, easy vegan cooking packed with flavor
Try a plant-based version of jericalla for a quick, easy, and flavor-packed recipe. It just might become your new favorite treat!
20. Silken Tofu Chocolate Mousse
Protein : 11g Calories : 542kcal Ready in : 3 hours 15 minutes (3 hours to set) Recipe by : WSKWholefoodSoulfoodKitchen Bonus : chocolatey and takes just 3 ingredients
This healthy chocolate mousse recipe makes an amazing vegan chocolate treat for when you’re craving something sweet but are short on time.
The best part is that this indulgent dessert is dairy-free, gluten-free, vegan, and made without eggs or butter.
21. Healthy Vegan Blueberry Tart
Protein : 6g Calories : 202 kcal Ready in : 20 minutes – needs an additional hour to chill Recipe by : DebraKlein Bonus : can be made as a big tart or individual ones
Blueberry Tart Recipe that’s vegan, easy to make, and out of this world DELISH (try other blueberry dishes here)! Creamy dairy-free filling, fresh blueberries, and a gluten-free crust.
22. Vegan Lemon Tart
Protein : 5g Calories : 262kcal Ready in : 25 minutes plus 2 hours to chill Recipe by : MyQuietKitchen Bonus : no bake and gluten-free!
Like the sorbet of lemon tarts, this lightened-up, gluten-free, and vegan lemon tart is made without butter, oil, or coconut, and is FULL of refreshing lemon flavor!
The no-bake filling rests on a gluten-free tart crust that’s surprisingly easy to make. It’s a healthy lemon dessert perfect for any occasion!
23. Vegan Lemon Bars
Protein : 4g Calories : 110 kcal Ready in : 37 minutes plus 2 hours to chill Recipe by : MyQuietKitchen Bonus : lower in fat than alternatives
Creamy, fresh, and light, these gluten-free vegan lemon bars are possibly the healthiest lemon bars ever! An eggless lemon curd rests on a simple pumpkin seed crust.
These bars are no-bake and require just 30 minutes of prep time. This recipe is vegan and free from gluten, oil, nuts, and coconut.
Tofu sides as well? You bet!
24. Silken Tofu with Radish & Basil
Bonus: a zingy twist on how to use silken tofu
This Japanese silken tofu with radish and basil has spice and crunch that go perfectly with the soft and creamy tofu!
25. Japanese Silken Tofu – Hiyayakko
Bonus : a summery, savory, snack
This melt-in-your-mouth Japanese silken tofu recipe is a quick and refreshing snack or delicious side dish that’s full of flavor.
26. Vegan Chipotle Mayonnaise
Protein : 1g per tbsp Calories : 26kcal Ready in : 5 minutes Recipe by : SummerYule Bonus : no cooking, high protein, super easy recipe
What’s the best vegan chipotle mayo recipe? This vegan chipotle mayonnaise is! It’s keto, no oil, low calorie, low carb, and gluten-free.
So there it is, our round-up of 26 awesome silken tofu recipes to get you inspired and help you fall in love with vegetarian and vegan dishes (and if you liked these, we have a round-up of silken tofu dessert recipes you should try).
Whether the vegan desserts caught your eye or you can’t wait till morning to rustle up a silken tofu scramble go out to your Asian grocery stores today and grab yourself a block of silken tofu.
You really can’t go wrong!
And if you would love a full week of high-protein meal ideas download your FREE 7-day high-protein meal plan !
Can I cook / how to cook silken tofu?
As silken tofu is pretty delicate it doesn’t require much, if any cooking. It is usually cut into cubes or large chunks as it comes (you may call it raw) or whipped into recipes like cakes and sauces.
What is the difference between silken tofu and regular tofu?
The main difference between regular and silken tofu, similarly to different types of cheese, is in how it is formed.
They are both available in a variety of firmness, but the silken variety (also called Japanese-style tofu) has a more smooth texture.
Regular tofu is found in the refrigerated section of the grocery store, whereas silken tofu can be kept at room temperature.
Regular tofu also has high water content and needs to be blotted to remove the excess water before cooking.
What is silken tofu best used for?
Silken tofu, with its creamy texture, is best used for vegan or vegetarian recipes where it can be blended in, such as sauces, cakes, dips, and smoothies.
But there are different types of tofu.
Medium-firm tofu is probably better in recipes like the silken tofu salad, whereas something like a Japanese Hiyayakko requires a more extra-firm silken tofu so it holds its shape.
