Tofu, a staple in many vegetarian and vegan diets, is a versatile and nutrient-rich food that can be integrated into various main dishes.
If you’re trying to cut back on meat, adopt a vegan lifestyle or just want to enjoy a healthy protein-packed meal, tofu is the best option.
It’s simple to cook, takes up the flavors of different tastes and methods of cooking well and can be adapted for any type of diet including low carb or express meal plans.
In this article we will look at why tofu is beneficial, ideas for meal prep as well as how you can make it the star of your main courses.
The Benefits of Tofu
Tofu is made from soybeans and provides plant-based proteins which are ideal for vegans and vegetarians alike.
Here are some important reasons why you should include tofu in your diet:
- High in Protein: For complete proteins, tofu serves as an excellent source since it contains all nine essential amino acids required by the body. As such it becomes a great replacement for meat in main meals.
- Low in Calories: Tofu makes a delicious low-calorie alternative that also keeps one feeling full for longer periods. It is therefore an awesome choice when following calorie restricted diet.
- Rich in Nutrients: Iron, calcium and magnesium are among the important nutrients packed into tofu. Also fortified tofu offers vitamin B12 which is particularly important for vegans.
- Heart-Healthy: Soy products like tofu have been shown to help lower LDL (bad) cholesterol levels—a heart-friendly nutritional product.
- Versatile: Tofu has a bland taste making it capable of absorbing any marinade or flavoring thus convenient across various dishes from savor to sweet ones.
33 Main Meal Ideas with Tofu
1. Tofu Poke Bowl
Find recipe here
2. Vegan Lo Mein with Crispy Asian Tofu
Find recipe here
3. Mediterranean Herbed Lemon Tofu and Couscous Bowl
Find recipe here
4. Air Fryer Orange Tofu
Find recipe here
5. Crispy Baked Firecracker Tofu on Coconut Cauliflower Rice
Find recipe here
6. Tofu Scramble
Find recipe here
7. Grilled Tofu
Find recipe here
8. Crispy Baked Satay Tofu
Find recipe here
9. Restaurant-Style Teriyaki Tofu Bowls
Find recipe here
10. Tofu Lettuce Wraps
Find recipe here
11. Tofu Quinoa Sushi Bowl
Find recipe here
13. Lemongrass Tofu
Find recipe here
14. Honey Garlic Tofu & Noodles
Find recipe here
15. Spicy Popcorn Tofu Nuggets
Find recipe here
16. Crispy Tofu Burritos
Find recipe here
17. Shredded Tofu Burrito Bowls
Find recipe here
18. Sweet Lime Glazed Tofu
Find recipe here
19. Crispy Pineapple Tofu
Find recipe here
20. Chipotle Agave Tofu Tacos
Find recipe here
21. Chipotle Tofu Burrito Bowls
Find recipe here
22. Tofu Tacos with Black Beans
Find recipe here
23. Tofu Steak with Mashed Sweet Potato
Find recipe here
24. Spicy Peri Peri Tofu
Find recipe here
25. Crispy Szechuan Tofu Stir Fry
Find recipe here
26. Korean (Gochujang) Tofu Rice Bowls
Find recipe here
27. Crispy Vegan Tofu Parmesan
Find recipe here
28. Sheet Pan Vegan Chicken (Tofu) and Broccoli
Find recipe here
29. Grilled Tofu Shawarma Bowls
Find recipe here
30. Enchilada Power Bowls with Spicy Tofu
Find recipe here
31. Teriyaki Tofu and Broccoli
Find recipe here
32. Vegan General Tso Tofu
Find recipe here
33. Crispy Lemon Pepper Tofu
Find recipe here
Preparing Tofu for Main Meals
Tofu is extremely versatile, but it requires specific cooking techniques to achieve the desired texture and taste.
Here are some useful tips for preparing tofu:
- Pressing the Tofu: Usually, tofu comes packed in water so it’s important that you press it before cooking so as to remove any excess moisture. This step is particularly vital if you want your tofu to absorb marinades and become crispy when cooked. You can use a tofu press or place your tofu between paper towels and then weigh down with a heavy object for 15-30 minutes.
- Marinating: Tofu has an insipid flavor, therefore marinating helps bring out the greatest tastes of your choice. Whether it’s soy sauce, garlic, ginger or herbs; marinate it for at least half an hour (or overnight) – this will make a big difference.
- Cooking Methods: There are various ways one can cook tofu—frying it, baking, grilling or sauteeing it all produce different textures and tastes. For instance while frying will give your tofu a crispy exterior and soft interior, baking gives you chewy textured ones.
- Crisping Tofu: A number of tricks exist to get that sought after crispness if you like it crispy. Coat your tofu in light cornstarch before frying or baking and ensure your pan/oven is preheated at high temperature
Healthy Tofu Meal Prep Ideas
Tofu is great for meal prepping because it can last in the fridge and be used in different dishes during the week.
Here are some healthy meal prep ideas:
Tofu Stir-Fry
Prepare a large amount of tofu stir-fry with your preferred veggies and light sauce that you enjoy most.
Put it into meal prep containers to have an easy lunch or dinner all through the week.
Stir-fries are quick to make and can be served with rice, quinoa, or even on their own for a low-carb option.
Tofu Buddha Bowls
Construct a healthy Buddha bowl with either grains or greens as its base topped with crunchy tofu, roasted vegetables, avocado, and dressing that’s quite delicious.
The bowls can be customized as desired and good for meal prepping because you can change the ingredients depending on what you have.
Tofu Salad Jars
Pack mason jars with tofu, leafy greens, chopped vegetables, and light dressing for a portable, nutritious lunch option.
The salad is made more filling by the addition of tofu which contains protein.
Tofu Tacos
Cook up some spiced tofu to use as taco fillings mixed with avocadoes, salsas and slaw of your choice; store tofu separately from other ingredients so that you serve them fresh each day crispy.
Tofu Scramble
Make a hearty breakfast or lunch by preparing scrambled tofu.
If you mix in your favorite veggies then this is one protein packed dish ready to go.
Tofu scramble can be kept in the refrigerator for few days and reheated when necessary.
Quick and Easy Tofu Dishes
If time is running out on you but still need quick meals try these simple options with tofu:
Pan-Fried Tofu
Just season your tofu with salt, pepper and other seasoning you like then pan-fry it in a little bit of oil until it turns golden and crispy.
It just takes a few minutes and hence can be served along with a quick salad or some steamed vegetables to make a full meal.
Tofu Stir-Fry with Pre-Made Sauce
For an instant fix, buy pre-cut vegetables and stir-fry sauce from the store.
Take them to the pan then add tofu for less than twenty minutes and voila!
You have a tasty dish.
Tofu Wraps
Take the wrap and stuff it with crispy tofu, fresh veggies, as well as flavorful sauces or maybe hummus.
This is thus a fast lunch that you can easily carry around and is both healthy and satisfying.
Tofu and Veggie Skewers
Make skewers by combining cubes of tofu together with your favorite diced veggies then grill all of them at once.
Grilling these takes no time at all making them ideal summer dinners for every person.
Vegan Tofu Meal Ideas
This is why vegan diets often place such emphasis on tofu since this plant-based protein source is so adaptable and nutrient-dense.
Here are some vegan-friendly tofu meal ideas:
Tofu and Vegetable Curry
Cook some silky tofu in coconut milk based curry sauce containing vegetables that you love most over rice or quinoa if you want an entirely vegan meal.
This makes curries great to cook in advance because they are easily reheated throughout the week.
Tofu “Egg” Salad
Tofu, vegan mayo, mustard, and spices can be mixed together to create a vegan “egg” salad that is so tasty.
You can use it to fill sandwiches or as a light lunch served over green.
Vegan Tofu Pad Thai
Replace tofu and tamari/soy sauce with the traditional eggs and fish sauce in Pad Thai for vegans.
Tofu absorbs the flavors of the tangy and sweet sauce making it taste incredible.
Tofu and Avocado Sushi Rolls
Make your own sushi rolls at home using tofu, avocado, cucumber, and any other vegetable you enjoy eating.
Including tofu provides more proteins in these rolls thus more satisfying.
Low-Carb Tofu Dishes
For those following a low-carb diet, tofu is an excellent protein source that’s naturally low in carbohydrates.
Here are some low-carb tofu meal ideas:
Tofu Lettuce Wraps
Large lettuce leaves may be used as wraps that are filled with sautéed tofu, vegetables, and low-carb dressing or sauce.
It makes a great light meal for either lunch or dinner time.
Crispy Tofu with Cauliflower Rice
Opt for cauliflower rice instead of rice then serve it with crispy tofu if you want to have a high-protein meal which is also low in carbs.
Additional flavor can come from steamed veggies or even blueberry sauces.
Tofu Stir-Fry with Zucchini Noodles
Zucchini noodles instead of regular pasta in a stir-fry made with tofu keeps this dish satisfying yet low on carbs
Tofu and Avocado Salad
Low carb salad contains healthy fats and protein, made up of tofu, avocado, leafy greens and light vinaigrette.
Fried and Crispy Tofu Dishes
For those who love a bit of crunch, fried and crispy tofu is a great option.
Here’s how to achieve that perfect texture:
Pan-Frying for Crispiness
When making pan-fried tofu cubes with oil in hot pan, coat them with cornstarch to give them a crispy crust while keeping the inside soft.
Baking for Healthier Crispiness
When you want some healthy crispiness on your tofu, bake it instead of frying.
Spread the tofu cubes coated with little oil and cornstarch on a baking sheet then put into an oven operating at high temperature and wait till they become golden brown.
Air Frying
If you are looking forward to preparing lightly greased edible items such as crispy tofu (with minimal oil), air fryer will be the best tool for this purpose.
Pairing Crispy Tofu
Serve crispy tofu with dipping sauces like sweet chili sauce, peanut sauce or soy sauce.
Additionally, salads can also be garnished with it so as bowls or wraps could have textural addition.
Conclusion
Tofu is versatile and easy to cook with as well as being super healthy; this makes it an idea ingredient for main meals.
Whether you’re vegan or just don’t like carbs or need something quick and simple —tofu can be adjusted according to your tastes or diet requirements.
With these few tips given above on cooking different types of tofu dishes we hope everyone else will make tastier ones at their respective homes too!
More Healthy Food Ideas and Recipes
33 Easy Chili Dishes: Practical Tips for Making Delicious Chili at Home
33+ Leftover Chicken Recipes for Busy Foodies Looking to Save Time in the Kitchen
33 Sheet Pan Ideas: How to Cook Smartly by Simplifying Your Meals
The Nutritional Benefits of Air Fryer Hamburgers: 20 Healthy Recipes
33 Amazing Zucchini Recipes to Try This Summer
Enjoy These 33 Cold Summer Side Dishes for Heat
27 Italian Pasta Salads: A Burst of Flavor for Every Occasion
33 High-Protein Breakfast Ideas: Fueling Your Day the Healthy Way
Love it? PIN it for Later!
