Way before plant-based meat lined grocery shelves, tofu was the go-to for protein-rich meat substitutes. Browse our delicious tofu recipes and up your vegan protein today!

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Tofu Nutrition: Packed with Protein and Full of Flavour

When it comes to versatile vegan protein choices, tofu is miles ahead of the rest. Low in fat and carbs but packed with about 15 grams of protein per serving, tofu is perfect for rebuilding muscle after a workout and keeping you full longer. It’s also one of the few complete vegan proteins. That means it has all nine essential amino acids your body needs in a single serving.

Want to know what really makes tofu an amazing protein source? Its subtle flavour means it can be added to veggie or vegan meals that animal proteins like chicken can’t. You can boost the protein content of your breakfast smoothie by blending in some soft or silken tofu. Got a sweet tooth? Soft tofu can be whipped into a wonderfully decadent chocolate pudding that’s creamy and light without dairy. Adding extra protein to desserts will help keep you satisfied through the night. Both men and women can use tofu to hit the recommended daily intake. Meat recipes typically do have more protein per serving than tofu but you’ll still get all the protein you need if you just choose tofu recipes. Plus, as a plant-based protein, tofu is completely cholesterol free. So if you’re looking for protein-rich meals that are good for your heart, try ditching the meat and adding tofu.

Delicious Tofu Recipes That Will Change Everything You Thought You Knew About Tofu

Pretend your block of tofu is a sponge: it may start bland and pale, but that all changes when you add your favourite flavours to the mix. Just because tofu is healthy doesn’t mean it has to be tasteless – a block of tofu will soak up all flavours and colours, so be creative with what you add. With some garlic, onion, and black salt, you can turn tofu into a delicious egg-free scramble. Try soaking tofu in your favourite marinade and then frying it for a crispy and savoury salad topper. Tofu cubes can even be air-fried for a healthy snack. This can be a great option if you like snacking on things like chips but want to avoid fats from cooking oils.

There are literally thousands of recipes that prove tofu is both nutritious and delicious. Many recipes feature tofu as the star of the dish for a reason. There’s a healthy and tasty meal starring tofu for whatever mood you’re in.

No matter what cuisine you’re craving, we’ve got an incredible selection of tofu recipes that show off everything you can do with tofu. This protein-packed food is ideal in everything from savoury tofu stir-frys to smokey tacos.

Canada’s Favorite Tofu Recipes Based on Total Online and YouTube Searches

Popular Tofu Recipes in Canada	Total Searches
mapo tofu	7,500
tofu magique	6,600
tofu general tao	5,470
tofu scramble	3,000
agedashi tofu	2,920
air fryer tofu	2,910
marinated tofu	2,910
tofu stir fry	2,550
crispy tofu	2,470
baked tofu	2,470
fried tofu	1,970
tofu soup	1,070
tofu tacos	1,010
deep fried tofu	630
tofu salad	600
tofu pudding	600

Tofu Recipe FAQs

What is tofu?

Tofu is a protein-packed food derived from soya. It is made by curdling fresh soya milk, then pressing into blocks and cooling. Tofu can be cooked in many different ways to change its texture completely, from smooth and soft, to crisp and crunchy. Due to its mild flavour and spongy appearance, tofu absorbs flavours effortlessly, making it an ideal ingredient for many dishes.

Can you eat raw tofu?

Yes, you can eat tofu raw. Before enjoying raw tofu, however, make sure to drain off any excess liquid from the packaging.

Can you freeze tofu?

Yes, you can freeze tofu – in fact, freezing tofu is a great way to cut down on your food waste. Freezing tofu often makes it firmer and less fragile, which can also give it a meatier, spongier texture that absorbs more flavour and marinades. Remember to drain your tofu first, before freezing, or the flavour and texture when thawed can be compromised.