Tofu is packed with protein and has proven health benefits. Here’s how to make it taste better.
Tofu is not everyone’s cup of tea. Some people struggle with its sponge-like texture and appearance, and it doesn’t help that it’s fairly bland by itself. But with a little zhuzhing, tofu can be a more palatable — and yes, delicious — nutrient-dense addition to meals. And with the price of chicken and eggs on the rise thanks to bird flu, there’s no better time to embrace high-quality plant-based protein options.
Tofu offers 10 grams of protein per half-cup serving and is considered one of the best plant-based protein sources. It’s naturally low in saturated fat and rich in under-consumed micronutrients such as iron, zinc and magnesium, which can be hard to come by if you’re vegan or vegetarian. Commercially prepared tofu is also an excellent source of calcium, offering roughly a third of the daily calcium requirement per half-cup serving.
Need more reasons to give tofu a chance? Here’s why — and how to incorporate this versatile ingredient in everything from stir-fries to smoothies.
What exactly is tofu?
Tofu is a soy-based source of protein made by coagulating soy milk and pressing the curds into a block. It’s widely consumed in Asian cultures and comes in several forms including extra firm, firm, soft and silken.
Silken tofu has a jelly-like texture, similar to panna cotta, making it ideal for smoothies, desserts and sauces. It falls apart easily and has the highest moisture content of the tofu varieties. At the other end of the spectrum, extra firm tofu has a chewier, spongier texture and a lower moisture content. It holds its shape when cut, making it ideal for stir-fries, curries and nuggets.
The health benefits of tofu
From a lower risk of certain cancers to reducing cardiovascular disease risk, here’s what we know so far about the health benefits of tofu:
Cancer risk: A meta-analysis published in 2024 found that eating 61 grams (2.2 oz.) of tofu per day reduced total cancer risk by 12%. Tofu consumption appears to have the strongest protective effect on cancers of the stomach, endometrium, breast and ovaries.
Type 2 diabetes: Observational studies indicate that eating half a cup of tofu (124 g) a day is associated with a 32% reduction in risk of type 2 diabetes.
Cardiovascular disease: Eating tofu has also been associated with a reduced risk of cardiovascular disease. In a meta-analysis published in 2023, the authors found that eating 26.7 grams of tofu (just under 1 oz) decreased the risk of cardiovascular disease by 18%.
Soy products such as tofu are also being investigated for their role in protecting against cognitive decline, improving bone health and alleviating menopausal symptoms, although studies to date have yielded mixed results.
How to make tofu taste better
Tofu has a mild flavor and doesn’t bring much oomph to a dish. But all those tiny little holes make it ideal for absorbing sauces and marinades, which can take the protein to new heights. Bold flavors such as peanut sauce, teriyaki, buffalo sauce and curry are ideal pairings with tofu.
Cooking methods like blending it into a smoothie, throwing it on the grill or crisping it up in the air-fryer oven can make the texture of tofu more appealing and less spongy.
Still on the fence about tofu? These mouthwatering recipes might make you a convert:
Roasted potatoes, greens, and tofu scramble breakfast bowl from Greenletes
Protein-boost strawberry banana smoothie with tofu from Daisy Beet
Tofu-veggies stir fry by Minimalist Baker
Healthiest tofu vegan nuggets from dietitian Sarah Koszyk
Slow-cooker butter chickpeas with tofu from Delish Knowledge
Vegan poke bowl with tofu, watermelon and quinoa from dietitian Sharon Palmer
Vegan tofu parmesan from dietitian Whitney English
On the surface, tofu may seem like a bland and lackluster plant protein, but it’s actually a blank canvas for flavor. Before you write off this plant protein, try pairing it with a bold sauce or marinade, and experimenting with different cooking methods like air-frying, blending and serving it as a breakfast scramble. Tofu is versatile, nutritious and affordable, making it a standout plant protein choice with many possibilities.
Edwina Clark is a registered dietitian.
