30 Delicious Protein Rich Tofu Recipes (2024)

FAQs

Which type of tofu is highest in protein? ›

Firm or extra firm tofu, on the other hand, has lower water content and packs more protein. It holds its shape splendidly, making it perfect for grilling, stir-frying, or baking.

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content. Silken tofu contains the most water, while firm tofu is drier and more dense.

Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls. You can combine different sides to create a balanced meal of a protein, grain, and vegetable.

Instructions. Step 1: Press extra firm tofu for at least 30 minutes and cut into cubes. Add a small amount of oil to a non-stick skillet and heat over medium high heat. Add tofu to pan and brown on each side for about 1-2 minutes for a total of about 15 minutes.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks. Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of.

Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

I love tofu and spinach, but she told me not to mix the two because calcium in tofu will react to oxalate in the spinach and promotes the formation of kidney stones.

What do Japanese eat tofu with? ›

Add some grated ginger, bonito flakes and green onions and you'll have the classic Japanese dish known as hiyayakko or chilled tofu. Other popular condiments for fresh tofu are ponzu sauce, sesame sauce or any salad dressing you like.

Just as you can caramelize vegetables by roasting them in the oven, the same is possible for tofu. Start by pressing your tofu to remove the water. Then, toss pressed tofu pieces in a marinade made with a combination of oil, soy sauce, sweetener, and other flavorings of your choosing, such as garlic and ginger.

Baked, Not Fried.

My method for baking tofu produces tofu that's chewy, but it's cooked in the oven, making it much healthier.

Most tofu comes packed in water, so the number one thing you always need to do is drain the block as much as possible. A water-logged block of tofu won't absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet.

Here's the thing: even though tofu might be labeled firm or extra-firm, it contains a lot of water. This excess water can cause the tofu to crumble when you cook it, and it will also have a hard time crisping up. But when you press tofu, you remove the excess moisture.

Perhaps the most popular and widely available type of tofu, firm tofu is quite compact and is easy to crumble or slice, then cook. It's not quite as meaty as extra and super firm tofu but still works well for pressing, marinating, and frying.

Extra-firm tofu has less water than firm tofu, which you notice in the difference in texture. The culinary possibilities of firm and extra-firm are almost the same, but extra-firm tofu doesn't absorb marinades as well. On the other hand, extra-firm is easier to pan-fry, stir-fry or deep-fry.

Overall, firm is going to be healthier by virtue of having more nutrients due to being denser. Silken or soft tofu is simply gelled and not pressed, thus has a high moisture content.

With 10 grams of protein in a 3/4-cup (100 grams) serving, tofu is an excellent plant protein source. The high protein is one reason people who follow a vegetarian or vegan meal plan favor bean curd as an alternative to meat.