Tofu takes a lot of heat for being bland. But its mild taste is its beauty: The soft soybean curd can absorb any flavor you throw at it. From breakfast to dinner, you can scramble, sauté, stir-fry, bake or blend versatile tofu into countless delicious dishes.
But the best part is all the benefits for your health.
Ranked number five on the USDA's list for foods highest in omega-3s, tofu possesses the plant-specific omega-3 called alpha-linolenic acid (ALA), which is linked to a reduced risk of heart disease, improved blood pressure and decreased inflammation.
And just one cup of firm tofu touts a whopping 43 grams of protein, plus a font of fiber, a boatload of B vitamins and many essential minerals.
Are You Getting Enough Protein?
Far from boring, these seven tasty tofu recipes will tickle your taste buds and boost your daily protein intake.
1. Tofu Nuggets
- Calories: 344
- Protein: 12 grams
This vegan version of juicy chicken nuggets will turn tofu skeptics into believers. The secret to these flavorful faux nuggets is the mouthwatering marinade of buttermilk, Dijon mustard and hot sauce — believe us, you won't be missing the meat.
Get the Tofu Nuggets recipe and nutrition info at House Foods.
2. Peanut Tofu Sushi
- Nutrition: Not listed
When a California roll craving strikes, this homemade seaweed tofu wrap will satisfy your sushi hankering. Coated in a sticky peanut butter glaze and tossed with a five-spice medley, this sweet plant-based sushi serves up a satisfying crunch thanks to cucumbers, pickled radishes and toasted peanuts. And all this flavorful filling gets wrapped in nutrient-packed nori, an ideal food source for iodine.
Get the Peanut Tofu Sushi recipe at Lazy Cat Kitchen.
3. Sweet Potato Sliders With Guacamole
- Calories: 446
- Protein: 16 grams
A cross between sliders and potato skins, these plant-based patties serve up sweet potatoes in a whole new mouthwatering way. Combined with tofu and hummus, these tasty tubers brag 16 grams of satisfying protein per serving. Cayenne pepper supplies a speck of spice and breadcrumbs bring a bit of crunch to these palate-pleasing patties, perfect for dipping in a big bowl of guac.
Get the Sweet Potato Sliders With Guacamole recipe and nutrition info here.
4. Lemony Charred Greek Tofu Kebabs on Couscous
- Calories: 378
- Protein: 20 grams
Marinated tofu and colorful red peppers get grilled to charred perfection (in just 10 minutes) to make these Mediterranean-inspired kebabs bursting with bright flavors from tart lemon juice and fresh mint leaves. Serve these savory soybean skewers on a bed of fluffy couscous alongside a tall, refreshing glass of iced unsweetened black or green tea.
Get the Lemony Charred Greek Tofu Kebabs on Couscous recipe and nutrition info here.
5. Baked Ziti With Spinach and Herbed Ricotta
- Calories: 328
- Protein: 18 grams
Craving comfort food? When you're pining for pasta, this baked penne dish will definitely hit the spot. Seasoned with pepper, basil and garlic, the herbed ricotta in this bubbly, crispy baked ziti boasts tofu as its base. Sneaking in some baby spinach will add volume to your plate, a pretty pop of color and a bunch of nutrients.
Get the Baked Ziti With Spinach and Herbed Ricotta recipe and nutrition info here.
6. Quinoa and Tofu Stuffed Pepper
- Calories: 304
- Protein: 12 grams
This healthy take on stuffed peppers replaces ground beef with tofu for more filling fiber and nutrients without sacrificing satiating protein (each pepper provides 12 grams per serving). Quinoa — another plant-based all-star — bumps up the protein count, while providing all your essential amino acids and a nice nutty flavor.
Get the Quinoa and Tofu Stuffed Pepper recipe and nutrition info here.
7. Tofu Tex-Mex Black Bean Soup
- Calories: 301
- Protein: 15 grams
Tofu gets a Tex-Mex twist in this straightforward black bean soup recipe that deserves a regular spot in your weekly meal rotation. By topping with tofu, you add even more belly-filling protein and fiber to your bean bowl.
And using canned soup cuts prep time to a mere five minutes. Just be sure to review the nutrition facts label since soups are often stuffed with sodium. For reference, a 20 percent DV or more per serving is considered high.
Get the Tofu Tex-Mex Black Bean Soup recipe and nutrition info here.