Tofu gets a bad reputation. People call it bland, boring, or worse. But here’s the thing: tofu is basically a blank canvas waiting for you to do something interesting with it.
I’ve been cooking with tofu for over a decade now, and the difference between disappointing tofu and incredible tofu comes down to technique. Press it properly. Season it boldly. Cook it with confidence. Do those three things and you’ll wonder why anyone ever complained about this stuff in the first place.
These seven recipes showcase tofu’s versatility while packing serious protein into every serving. We’re talking 15 to 25 grams per portion, depending on the dish. Let’s get into it.
1) Crispy salt and pepper tofu
This is the dish that converts tofu skeptics. The exterior shatters when you bite into it while the inside stays tender. The secret is cornstarch and high heat.
Press extra-firm tofu for at least 30 minutes, then cube it and toss with cornstarch, salt, white pepper, and a pinch of five-spice. Pan-fry in a generous amount of neutral oil until golden on all sides. Finish with sliced green onions, fresh chilies, and a squeeze of lime.
The key technique here is patience. Don’t move the cubes around constantly. Let them sit and develop that crust before flipping. Serve over rice or stuff into lettuce cups.
2) Tofu tikka masala
When I was backpacking through Rajasthan years ago, I ate paneer tikka masala at least three times a week. This tofu version captures that same richness without the dairy.
Marinate pressed tofu cubes in yogurt (dairy or plant-based), garam masala, turmeric, cumin, and a bit of chili powder. Bake or grill until charred at the edges. Meanwhile, build your masala sauce with onions, tomatoes, ginger, garlic, and cream.
The marinade does double duty here. It flavors the tofu and helps create those beautiful charred spots. Combine everything and serve with naan or basmati rice. You’re looking at around 22 grams of protein per serving.
3) Maple miso-glazed tofu steaks
Sweet, salty, and deeply savory. This glaze caramelizes beautifully and creates an almost lacquered finish on thick tofu slabs.
Slice a block of extra-firm tofu into four thick steaks. Whisk together white miso paste, maple syrup, rice vinegar, sesame oil, and a splash of soy sauce. Brush generously on both sides of the tofu.
Bake at high heat, flipping once and adding more glaze as you go. The sugars in the maple syrup will caramelize and create sticky, flavorful edges. Pair with roasted broccoli and brown rice for a complete meal. Garnish with sesame seeds and sliced scallions.
4) Scrambled tofu breakfast tacos
Forget everything you think you know about tofu scramble. When done right, this rivals any egg-based taco.
Crumble firm tofu with your hands into a hot skillet with olive oil. Add turmeric for color, nutritional yeast for that eggy flavor, cumin, smoked paprika, and black salt if you can find it. The black salt, also called kala namak, adds a sulfurous note that mimics eggs surprisingly well.
Cook until the moisture evaporates and you get some golden bits. Load into warm corn tortillas with avocado, salsa, pickled onions, and fresh cilantro. Each taco delivers about 12 grams of protein, so two or three makes a solid breakfast.
5) Thai basil tofu stir-fry
Fast, aromatic, and packed with flavor. This comes together in about 15 minutes once your prep is done.
The base is simple: garlic, Thai chilies, and tofu cubes fried until crispy. The sauce combines soy sauce, oyster sauce (or a vegetarian alternative), a touch of sugar, and a splash of water. Toss everything together and finish with a massive handful of fresh Thai basil.
The basil wilts from the residual heat and releases that distinctive anise-like aroma. Serve immediately over jasmine rice. Don’t skip the fresh basil here. Dried won’t cut it. The fresh herb is what makes this dish sing.
6) Smoky tofu and black bean chili
Hearty, warming, and perfect for meal prep. This chili actually improves after a day in the fridge.
Crumble extra-firm tofu and dry-fry it until golden. This step is crucial. You want texture, not mush. Set aside and build your chili base with onions, bell peppers, garlic, and jalapeños. Add canned tomatoes, black beans, chili powder, cumin, smoked paprika, and a chipotle pepper or two for depth.
Stir the tofu back in and simmer until everything melds together. Top with avocado, sour cream, shredded cheese, and fresh cilantro. One bowl gives you around 24 grams of protein between the tofu and beans. Make a big batch on Sunday and eat well all week.
7) Crispy tofu banh mi bowl
All the flavors of a Vietnamese sandwich, deconstructed into bowl form. Easier to eat, just as satisfying.
Press and slice tofu into thin rectangles. Coat with a mixture of soy sauce, sriracha, and a bit of brown sugar. Bake until crispy and caramelized. While that’s happening, quick-pickle some carrots and daikon in rice vinegar, sugar, and salt.
Assemble over rice or rice noodles with cucumber, fresh jalapeños, cilantro, and a drizzle of sriracha mayo. The contrast between the crispy, sweet-spicy tofu and the cool, tangy pickled vegetables is what makes this work. Add some crushed peanuts for extra crunch.
The bottom line
Tofu doesn’t have to be boring. It just needs the right treatment.
Press it well, season it boldly, and don’t be afraid of high heat. These techniques transform a humble block of bean curd into something genuinely crave-worthy.
Start with whichever recipe sounds most appealing to you. The crispy salt and pepper version is probably the easiest entry point if you’re new to cooking tofu. Once you nail that, everything else becomes easier.
Your protein goals and your taste buds can absolutely coexist. These recipes prove it.
