Your Beginner's Guide to Using and Cooking Tofu with Recipe Ideas

What Is Tofu Made Of?

Tofu, also known as bean curd, is made from soybeans. The process is actually quite simple: soybeans are soaked, blended, and boiled to make soy milk. A coagulant (such as nigari, gypsum, or lemon juice) is added, which causes the soy milk to curdle. The curds are then pressed into solid blocks—voilà, tofu!

Think of it as being similar to how cheese is made from milk. The longer it’s pressed, the firmer the tofu becomes.

Types of Tofu

Tofu comes in a few different textures, and the type you choose makes a big difference in your cooking:

• Silken Tofu – Smooth, delicate, and almost custard-like. Great for smoothies, desserts, creamy sauces, soups, or blending into salad dressings.
• Soft Tofu – Slightly firmer than silken but still delicate. Perfect for soups (like miso soup) or dishes where you want a soft, melt-in-your-mouth texture.
• Medium Tofu – Holds its shape well but remains tender. Often used in stews, braises, or gentle pan-frying.
• Firm Tofu – The most versatile type, great for stir-fries, grilling, or baking. It holds its shape well once pressed.
• Extra-Firm Tofu – Dense and hearty, perfect for crispy tofu, skewers, stir-fries, and if you want a meatier bite.
• Super-Firm or High-Protein Tofu – Sold pre-pressed and extra dense, with very little water. Ideal for quick cooking, as it doesn’t require pressing.

Shop tofu and other meat alternatives here!

Is Tofu Good for Weight Loss or Muscle Building?

Tofu can support both goals, depending on how you use it:

• Weight Loss: Tofu is low in calories and high in protein, which helps keep you full and satisfied. Swapping tofu for higher-calorie meats in stir-fries, curries, or salads can be a smart move for weight management.
• Muscle Building: Because tofu is a complete protein, it provides the essential amino acids needed for muscle repair and growth. Pair it with strength training and other protein-rich foods for the best results.

Which Tofu Should You Choose?

It depends on what you’re cooking:

Smoothies, sauces, desserts → Silken tofu

Soups and stews → Soft or medium tofu

Stir-fries, curries, baked dishes → Firm or extra-firm tofu

Crispy tofu, grilling, or “meaty” dishes → Extra-firm or super-firm tofu

Ways to Cook Tofu

There are endless ways to prepare tofu, depending on the dish you’re making:

• Pan-fry: Cut into cubes or slices, season, and fry until golden and crispy. Try this simple pan-fried tofu recipe
• Bake: Toss with oil and seasonings, bake at 200°C (400°F) for 25–30 minutes until firm and chewy.
• Air-fry: A quicker way to get crispy tofu with less oil. Here's how to make tofu in the air-fryer!
• Scramble: Crumble firm tofu and cook like scrambled eggs with turmeric, garlic, and veggies. Try this easy tofu scramble recipe
• Grill: Marinate, then grill slices or cubes for a smoky flavor.
• Blend: Use silken tofu in smoothies, puddings, or creamy sauces.
• Simmer: Add tofu to soups, curries, or stews to absorb the broth’s flavor.

Fun Ideas for Using Tofu

• Crispy tofu nuggets – kid-friendly finger food with dipping sauces.
• Tofu smoothie boost – add silken tofu to fruit smoothies for extra creaminess and protein.
• Tofu cheesecake – a lighter, dairy-free twist on classic cheesecake.
• Tofu mousse—a luxurious, decadent chocolate dessert that is almost guilt-free. Get our chocolate tofu mousse recipe here!
• Tofu “egg” salad—crumble firm tofu with vegan mayo, mustard, and herbs and serve over your favorite salad ingredients.
• Creamy dips or spreads—blend silken tofu with garlic, lemon, and herbs for a healthy dip. You'll love this lemon and herb tofu ricotta!
• Tofu curry – simmer cubes in a spiced coconut milk sauce.
• Shredded tacos—make taco night healthy with these healthy shredded tofu tacos
• Tofu ricotta lasagna—Tofu ricotta makes this lasagna flavorful and creamy—Everyone will love it, even non-vegans! Get the recipe here.