10 delicious and easy ways to use tofu (2025 guide)

Tofu, also known as bean curd, is a versatile and protein-rich soy product made by curdling fresh soymilk with a coagulant, typically nigari. It’s naturally gluten-free, low in calories, and rich in iron and calcium, making it a popular choice for both plant-based and health-conscious diets.

You can make tofu at home or find it in most supermarkets, usually in the refrigerated health food or Asian grocery section. Whether you're a long-time tofu fan or trying it for the first time, there are countless ways to enjoy this adaptable ingredient.

Types of tofu: which one should you use?

There are several types of tofu, each suited to different recipes based on texture and firmness:

1. Use it in stir-fries

Firm tofu is perfect for stir-fries because it holds its shape and absorbs flavour from sauces and spices. Pan-fry tofu cubes until golden, then toss with fresh veggies, sauce, and optional protein like mushrooms or cashews.

Basic ingredients:

• Firm tofu (cubed and pressed)

• Garlic and ginger

• Broccoli, capsicum, carrots

• Soy sauce or tamari

• Sesame oil or olive oil

A classic tofu stir-fry is quick, satisfying, and easy to customise with whatever you have in the fridge.

2. Add it to soups

Soft or firm tofu can be used in broth-based soups to add protein and texture. Silken tofu is especially popular in miso soup, while firmer types work well in noodle or vegetable soups.

Basic ingredients:

• Silken or soft tofu

• Miso paste or vegetable broth

• Spring onions

• Seaweed or spinach

• Noodles (optional)

Simply cut the tofu into cubes and gently add it to the broth at the end of cooking to prevent it from breaking apart.

3. Toss it in salads

Tofu makes a great plant-based protein for salads. You can bake, pan-fry, or even air-fry firm tofu and toss it through grain or green salads for added texture and nutrition.

Basic ingredients:

• Firm tofu (pressed and cubed)

• Olive oil or sesame oil

• Mixed greens or rocket

• Cherry tomatoes, cucumber, avocado

• Your favourite dressing (e.g., tahini or sesame ginger)

Marinating the tofu before cooking can add a flavourful boost to your salads.

4. Make tofu burgers or patties

Homemade tofu burgers are filling and customisable. Mix mashed tofu with other ingredients to form patties, then pan-fry or bake until golden.

Basic ingredients:

• Firm tofu (mashed)

• Brown rice (cooked)

• Onion (sautéed)

• Dijon mustard

• Bread crumbs

• Spices or herbs of choice

Serve in a burger bun with fresh lettuce, tomato, and your favourite sauce.

5. Try scrambled tofu for breakfast

Scrambled tofu is a popular egg alternative for breakfast and is loaded with plant-based protein. Crumble firm tofu and cook it with spices and vegetables for a hearty start to the day.

Basic ingredients:

• Firm tofu (crumbled)

• Turmeric (for colour)

• Garlic and onion

• Spinach or kale

• Capsicum or tomato

• Olive oil or coconut oil

This dish is great on its own, in wraps, or served with toast and avocado.

6. Use it as a creamy filling

Tofu can be blended into a creamy, savoury filling for lasagne, ravioli, or pastries. It’s a lighter alternative to ricotta or cream cheese, especially for those avoiding dairy.

Basic ingredients:

• Firm or silken tofu (blended)

• Baby spinach or herbs

• Garlic

• Nutritional yeast or parmesan

• Olive oil

• Lemon juice

Use the mixture as a layer in lasagna, or spoon it into pastry shells before baking.

7. Cook tofu fillets or steaks

Tofu fillets are a tasty, meat-free alternative to cutlets or steaks. Marinate thick tofu slices and grill or bake them until golden and slightly crisp on the edges.

Basic ingredients:

• Extra firm tofu (sliced into slabs)

• Soy sauce or tamari

• Garlic, ginger, or chilli

• Maple syrup or rice vinegar

• Sesame oil or olive oil

Serve with roasted veggies or salad for a satisfying main dish.

8. Blend it into creamy desserts

Silken tofu is ideal for creamy, dairy-free desserts. When blended, it takes on a smooth, mousse-like texture that works well in puddings or cheesecakes.

Basic ingredients:

• Silken tofu

• Maple syrup or honey

• Cacao powder or melted dark chocolate

• Vanilla extract

• Berries or crushed nuts for topping

Chill before serving for best results — it’s creamy, rich, and high in protein.

9. Make a healthy dip

Tofu-based dips are quick to make and great for snacking or entertaining. Silken tofu creates a smooth texture that pairs well with herbs and spices.

Basic ingredients:

• Silken tofu

• Lemon juice

• Garlic

• Fresh herbs (like dill or parsley)

• Roasted capsicum or spring onions

Blend everything until smooth, then serve with veggie sticks or crackers.

10. Grill it at your next barbecue

Tofu holds up well on the barbecue, especially when pressed and marinated beforehand. Use skewers for tofu kebabs or place large slabs directly on the grill.

Basic ingredients:

• Firm or extra firm tofu (pressed and cubed or sliced)

• Marinade (soy sauce, garlic, olive oil, lemon juice)

• Veggies like zucchini, capsicum, and onion

• Bamboo skewers (soaked)

Grilled tofu is a great addition to summer meals and a crowd-pleaser for vegetarians and meat-eaters alike.

If you’re looking for another simple and healthy way to try tofu, check out this easy tofu salad recipe packed with flavour and nutrients.

Final thoughts

Tofu is one of the most versatile and nutritious ingredients you can keep in your kitchen. Whether you’re cooking a quick stir-fry, blending a dip, or making a dairy-free dessert, there’s a tofu variety to suit your needs. It’s easy to prepare, affordable, and packed with health benefits — making it a great choice for anyone looking to eat more plant-based meals.

If you’re new to tofu, start simple and experiment with flavours and textures. With just a few ingredients and basic techniques, tofu can become a delicious and regular part of your weekly routine. And if you’d like more personalised guidance, consider speaking to a qualified nutritionist or naturopath for support.