8 High-Protein Vegan Tofu Recipes That Are Anything But Boring

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In my opinion, tofu often gets a bad rap for being an uninspiring vegan protein option. However, with the right recipes I’ve learned this soy-based staple can transform into a fantastic ingredient that will impress your vegan and non-vegan friends. Bursting with flavor and packed with protein, tofu can be the star ingredient worth adding.

I’ve tried to put the versatility of tofu on full display in these tasty recipes, offering a robust variety of flavors and textures that will fit your taste. Whether you’re looking to spice up your meal prep or introduce some high-protein options into your diet, these eight tofu recipes promise satisfaction with every bite.

Crispy Baked Tofu Nuggets

Let’s start with crispy, golden nuggets without a drop of oil from the deep fryer. Ready to make your taste buds dance? Grab some firm tofu and preheat your oven!

Ingredients:

• 1 block (14 oz) firm tofu
• 2 tbsp soy sauce or tamari
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1/4 cup all-purpose flour (use gluten-free if preferred)
• 1/2 cup breadcrumbs
• 1/2 cup plant-based milk
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Press your tofu to remove excess moisture; you want it as dry as possible for that ultimate crunch.
3. Cut the tofu into bite-sized nuggets.
4. In a shallow dish, mix the soy sauce, garlic powder, onion powder, smoked paprika, salt, and pepper.
5. Dunk each tofu nugget into the soy sauce mixture, then coat with flour.
6. Dip the floured nuggets into plant-based milk followed by breadcrumbs, ensuring full coverage.
7. Place the nuggets on the baking sheet and pop them in the oven.
8. Bake for 25-30 minutes until the nuggets are crispy and golden brown, flipping halfway through baking time.
9. Remove the nuggets from the oven and let them cool slightly.

Serve these crispy delights with your favorite dipping sauce—maybe a spicy sriracha mayo or a classic ketchup. And just like that, your plant-powered snack is ready to go.

Grilled Tofu Steak With Chimichurri Sauce

For an adventurous twist on the classic steak, your taste buds will be thrilled with this grilled tofu steak covered in delicious chimichurri sauce.

Ingredients:

• 1 block extra-firm tofu, pressed and sliced into steaks
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 2 garlic cloves, minced
• For the Chimichurri:
  • 1 cup fresh parsley, finely chopped
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 3 garlic cloves, minced
  • 2 tablespoons fresh oregano (or 2 teaspoons dried)
  • 1/2 teaspoon red pepper flakes
  • Salt and pepper to taste

Instructions:

1. Begin by whisking together soy sauce, olive oil, maple syrup, and minced garlic in a shallow dish. Lay the tofu steaks in the marinade and let them soak for at least 15 minutes, flipping halfway through.
2. While the tofu is marinating, mix together all the chimichurri ingredients in a bowl. Adjust seasoning with salt and pepper.
3. Heat your grill or grill pan over medium-high heat. Once hot, place the tofu steaks on the grill. Cook for about 3-4 minutes per side or until you see those sought-after grill marks.
4. Transfer your grilled tofu to a serving platter and generously spoon the homemade chimichurri sauce over the top.
5. Serve immediately, perhaps with a side of grilled vegetables or a fresh salad to round out your meal.

Enjoy laying into these tofu steaks knowing you’ve got a high-protein dish that’s as nourishing as it is enjoyable.

Tofu Scramble With Spinach And Tomato

This hearty tofu scramble with spinach and tomato is the perfect start to your day. It’s packed with protein and fresh veggies to keep you satisfied until lunch.

Ingredients:

• 1 block firm tofu, pressed and crumbled
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 cup fresh spinach
• 1 large tomato, diced
• Optional: Nutritional yeast, for a cheesy flavor

Instructions:

1. Heat the olive oil over medium heat in a large skillet.
2. Add the crumbled tofu to the skillet. Sprinkle turmeric, garlic powder, and cumin over the tofu. Stir well to combine.
3. Cook for 5-7 minutes, until the tofu is golden brown. Keep stirring occasionally.
4. Toss in the fresh spinach and cook until it begins to wilt.
5. Add the diced tomato and cook for an additional 2-3 minutes, until the tomatoes are just warm.
6. Season with salt and pepper. Sprinkle with nutritional yeast if using, give everything a final mix and serve hot.

Enjoy your tofu scramble with whole-grain toast or wrap it up in a tortilla for a fulfilling breakfast burrito!

Vegan Tofu Tikka Masala

Indulge in the rich flavors with this vegan twist on a classic Indian dish. You’ll be amazed at how tofu can take center stage in this creamy, spicy, and utterly satisfying curry.

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 inch of ginger, minced
• 1 can (14 oz) coconut milk
• 1 can (8 oz) tomato sauce
• 2 tbsp tomato paste
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp chili powder (adjust according to your heat preference)
• Salt to taste
• Fresh cilantro for garnish
• 1 tbsp oil for frying

Instructions:

1. In a bowl, mix together 2 teaspoons of garam masala, 1/2 teaspoon each of turmeric, cumin, and coriander, salt, and 1 tablespoon oil. Toss the tofu cubes until well coated and let it sit for 15 minutes.
2. In a pan over medium heat, add the tofu and cook until the pieces are golden brown on all sides. Set aside once done.
3. In the same pan, add a bit more oil if needed. Fry the onions until translucent, then add the garlic and ginger, cooking for another minute.
4. Stir in the tomato sauce, tomato paste, remaining garam masala, turmeric, cumin, coriander, and chili powder. Cook for a few minutes until the mixture is fragrant.
5. Pour in the coconut milk and mix well. Bring the curry to a gentle simmer, then add the cooked tofu.
6. Let everything cook together for about 10 minutes, so the flavors meld. Taste and adjust salt and seasoning as needed.
7. Lush with the colors of India, pair your Tikka Masala with a fluffy bed of basmati rice or warm naan. Throw on a handful of cilantro leaves for that fresh herbal finish.

Tofu And Vegetable Stir-Fry With Peanut Sauce

Ingredients:

• 14 oz block of firm tofu, pressed and cubed
• 2 tablespoons sesame oil for frying
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1/4 cup green onions, chopped
• 2 cloves garlic, minced
• 1/4 cup natural peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1/4 cup water to thin the sauce

Instructions:

1. Start by heating the sesame oil over medium heat in a large pan or wok. Toss in your cubed tofu and fry until golden on all sides.
2. Add the bell pepper, broccoli, carrot, and garlic into the pan. Stir-fry until the veggies are just tender, which should take around 5 minutes.
3. While the veggies cook, whisk together the peanut butter, soy sauce, maple syrup, rice vinegar, grated ginger, and red pepper flakes in a small bowl. Gradually stir in water until you achieve a smooth consistency.
4. Drizzle your peanut sauce over the stir-fried veggies and tofu, and toss everything to coat evenly.
5. Garnish with green onions before serving.

Serve this vibrant stir-fry over rice or noodles, and enjoy the balance of hearty tofu with crisp veggies, all tied together by the rich, nutty sauce.

Vegan Mapo Tofu

For an exciting twist on a Szechuan classic, you’ll want to try your hand at vegan mapo tofu. It’s a spicy, rich, and satisfying dish where tofu plays the main role, simmering in a sauce that’s sure to kick your taste buds into high gear.

Ingredients:

• 1 block of firm tofu, diced
• 2 tablespoons of vegetable oil
• 1 tablespoon of sesame oil
• 4 cloves garlic, minced
• 1 tablespoon of ginger, minced
• 2 tablespoons of fermented black beans, rinsed and mashed
• 1-2 tablespoons of chili bean paste
• 1 tablespoon of cornstarch, mixed with 2 tablespoons of water
• 2 cups of vegetable broth
• 1 teaspoon of sugar
• 2 green onions, chopped
• 1 teaspoon of Szechuan peppercorns, ground (optional for extra heat)

Instructions:

1. Heat the vegetable oil in a pan over medium heat. Add the tofu and cook until lightly browned. Set aside.
2. In the same pan, heat sesame oil over medium heat. Add minced garlic and ginger, and cook until fragrant.
3. Stir in mashed black beans and chili bean paste. Add the vegetable broth and bring to a simmer.
4. Return tofu to the pan. Allow everything to simmer together for about 10 minutes.
5. Add the cornstarch mixture and sugar, stirring until the sauce thickens.
6. Garnish with green onions and Szechuan peppercorns. Serve hot with steamed rice or your favorite grain.

This dish is a triumph of flavors and textures. Enjoy the mouthwatering combination of the spicy sauce with the cool, soft tofu.

Smoky Tofu Bacon BLT Sandwich

To craft your smoky tofu bacon BLT sandwich, gather up these ingredients:

• For the tofu bacon:
  • 1 block of firm tofu, thinly sliced
  • 2 tbsp soy sauce or tamari
  • 1 tbsp maple syrup
  • 1 tsp liquid smoke
  • 1/2 tsp smoked paprika
  • 1/4 tsp garlic powder
  • Black pepper to taste
• For the sandwich:
  • Your choice of bread, toasted
  • Fresh lettuce leaves
  • Sliced tomatoes
  • Vegan mayonnaise
  • Avocado slices (optional)

Instructions:

• Press your tofu to squeeze out excess water. Then, slice it up real thin to get that bacon-like feel.
• Whisk together the soy sauce, maple syrup, liquid smoke, smoked paprika, garlic powder, and black pepper in a shallow dish.
• Marinate the tofu slices in the mix, ensuring both sides are well coated.
• Let them sit in the flavor bath for at least 15 minutes—flip halfway through for even goodness.
• Heat a non-stick pan over medium-high. No need to drown the tofu; just lay the slices in the pan and cook until crispy on both sides. Keep an eye on them to prevent burning—about 2-3 minutes per side.
• Start with toasted bread smeared with a generous dollop of vegan mayo.
• Stack up the tofu bacon, followed by lettuce leaves, and tomato slices. If you’re in the mood for a creamier touch, slide in some avocado slices.

Assemble that sandwich, press down gently (for good measure), and get ready to devour this sandwich.

Silken Tofu Chocolate Mousse

I figured we could end this list with something very enjoyable. Meet our dessert of the day: this creamy and rich silken tofu chocolate mousse that’ll surprise you with its decadent texture and deep chocolate flavor. This guilt-free dessert is easy to make and sure to satisfy any sweet tooth.

Ingredients:

• 12 oz silken tofu, drained
• 2 tablespoons unsweetened cocoa powder
• 4 oz high-quality dark chocolate, melted
• 3 tablespoons maple syrup or agave nectar
• 1 teaspoon pure vanilla extract
• A pinch of salt

Instructions:

1. Start by blending the silken tofu in a food processor or high-speed blender until completely smooth.
2. Add the cocoa powder, melted dark chocolate, sweetener of your choice, vanilla extract, and a pinch of salt for balance.
3. Blend all the ingredients until the mixture is uniform and silky.
4. Taste and adjust sweetness if needed – remember, you can always add more, but you can’t take it out!
5. Pour the mousse into individual cups or a serving dish and refrigerate for at least 1 hour; this allows the mousse to set and flavors to meld.
6. Serve chilled, and if you’re feeling fancy, garnish with vegan whipped cream, a sprinkle of cocoa powder, or fresh berries.

Give this recipe a go for your next dinner party or when you need a quick chocolate fix.