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26 Best Silken Tofu Recipes (Vegetarian and Vegan)

If you love the silky texture of silken tofu, then check out our list of amazing silken tofu recipes.

This versatile meat substitute is a great addition to a vegetarian’s pantry, and we’re about to show you some great ways to use it! Want some vegan silken tofu recipes? We’ve got you covered too!

Silken Tofu Collage - Blueberry Tart - Banana Pudding - Shakshuka - Tortilla - Silken Tofu Recipes | Hurry The Food Up

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Ok, so you may have heard of tofu, as there are many vegetarian tofu recipes out there. It is a fantastic high-protein ingredient.

It’s plain in taste so you can easily add whatever flavorings you like to it. Just look at these top 5 health benefits of tofu to see how good it really is!

The silky soft tofu can be easily whipped into sweet desserts and creamy sauces or crumbled into savory soups or stews. It can also be served in block form – it really is a top protein-rich ingredient!

And now on to our favorite silken tofu recipes!

So what are you waiting for? Read through our list of 26 Silken Tofu Recipes below and find your favorite ways to create the most amazing silken tofu dish!
(Why not leave us a high-five emoji in the comments section if you find one you can’t wait to try!)

How do you like your tofu in the morning?

1. Silken Tofu Omelette with Eggs

Check out the recipe here
5 from 2 votes
Protein: 15g
Calories: 257kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: a yummy, eggy omelette packed with protein

Looking to up your protein intake? Try this high protein, low-fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch!

2. Protein Overnight Oats

Protein: 22g
Calories: 440kcal
Ready in: 5 minutes plus 4 hours or overnight
Recipe by: MyQuietKitchen
Bonus: lots of flavor combinations, quick and easy to prepare

Protein overnight oats are a flexible, tasty, and satisfying way to start the day.

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3. Vegan Tofu Shakshuka

Ready in: 50 minutes
Recipe by: ForkfulOfPlants
Bonus: one pan meal, great balance of protein and fiber

This tofu shakshuka is a vegan take on a dish popular in North Africa and the Middle East.

A smoky spiced tomato and red pepper sauce is topped with an eggy tofu batter to make a delicious and filling dish, perfect for breakfast or dinner!

4. Vegan Egg Bites

Protein: 6g
Calories: 72 kcal
Ready in: 25 minutes
Recipe by: TheVeganLarder
Bonus: you could make loads of combinations!

Frittata, Eggless quiche, vegan protein bites, whatever you call these yummy little egg bites, they are a great vegan snack for on the go, picnics, and parties!

5. Vegan Tofu Scramble

Protein: 10g
Calories: 117 kcal
Ready in: 15 minutes
Recipe by: MyVeganMinimalist
Bonus: the perfect scrambled egg alternative!

A healthy vegan soft tofu scramble made in 15 minutes using silken tofu and simple seasoning (if you’d like more vegan tofu recipes, try these). The perfect egg scramble alternative!

Ladies what lunch eat silken tofu!

6. Vegan Tortilla Spanish Omelette

Ready in: 35 minutes
Recipe by: ForkfulOfPlants
Bonus: great for a vegan breakfast, brunch, lunch, and picnic

Vegan tortilla, also known as a Spanish omelette, is a delicious Spanish dish usually made from eggs and potatoes.

This plant-based version is super tasty, using chickpea flour and tofu to make an easy, healthy recipe. Enjoy it for breakfast, brunch, or as part of a spring-time picnic or packed lunch!

7. Cheesy Broccoli Vegan Quiche

Protein: 6g
Calories: 212kcal
Ready in: 1 hour 15 minutes
Recipe by: WatchLearnEat
Bonus: great for lunch, picnics, or parties

It’s easy to prepare this Cheesy Broccoli Vegan Quiche using a frozen gluten-free and vegan pie crust. Enjoy a slice of this tofu-based quiche on its own or with some fresh fruit or a side salad.

This dairy-free quiche is perfect for breakfast, brunch, or lunch!

8. Silken Tofu Salad

Protein: 3g
Calories: 283kcal
Ready in: 15 minutes
Recipe by: VeggiesSaveTheDay
Bonus: quick, nutritious lunch

Japanese-inspired Silken Tofu Salad is a delicious combination of tofu, tomatoes, cucumber, and avocado in a light and flavorful dressing.

9. Easy Miso Soup

Protein: 4g
Calories: 64kcal
Ready in: 15 minutes
Recipe by: HappyKitchen
Bonus: great for lunch, takes under 20 minutes

Easy Miso Soup (Japanese Clear Soup) Recipe makes a perfect nutritious umami-packed savory vegan lunch (more easy vegan lunch recipes this way!). Comforting, healthy, and ready in just 15 minutes!

Dinner is going to be soy amazing!

10. Silken Tofu Curry

Ready in: 45 minutes
Recipe by: ForkfulOfPlants
Bonus: an easy weeknight meal that’s freezer friendly

This silken tofu curry is a delicious combination of melt-in-your-mouth silken tofu, tender vegetables, creamy peanut sauce, and aromatic Thai red curry flavors.

Ready in just 30 minutes, enjoy it over rice for a quick and easy, flavorsome weeknight dinner.

11. Ensenada-style Fish Tacos

Protein: 7.1g
Calories: 249kcal
Ready in: 45 minutes
Recipe by: BrokeBankVegan
Bonus: a wide range of topping options

Try your hands at making Ensenada-style vegan “fish” tacos. Fresh corn tortillas are filled with beer-battered tofu, topped with salsa fresca, cabbage, and drizzled with creamy chipotle mayo.

We even have a chipotle mayo recipe below!

12. Simple Vegan Pot Pie

Protein: 15g
Calories: 265kcal
Ready in: 1 hour 15 minutes
Recipe by: MyVeganMinimalist
Bonus: great vegan comfort food

This simple vegan pot pie will become your new festive favorite.

13. Vegan Pasta Frittata

Protein: 28g
Calories: 326kcal
Ready in: 50 minutes
Recipe by: MyQuietKitchen
Bonus: the vegan king of pasta dishes for sure!

With tender pasta, protein-rich tofu, and your choice of vegetables, this vegan frittata makes a great meal any time of day.

Also perfect for weekly meal prep! Nut-free; make it gluten-free with your favorite GF pasta.

14. Spicy Silken Tofu Recipe

Protein: 10g
Calories: 175kcal
Ready in: 20 minutes
Recipe by: TheFieryVegetarian
Bonus: great takeout alternative

Custardy smooth silken tofu with vegetables and a super umami spicy sauce, this tofu dish is a great healthy takeout alternative and comes together in minutes.

15. Soondubu Jjigae (Korean Tofu Stew)

Protein: 15g
Calories: 240 kcal
Ready in: 1 hour 15 minutes
Recipe by: EarthToVeg
Bonus: a great high-protein winter warmer

Soondubu jjigae, a comforting Korean stew made with tangy kimchi and silken tofu, is the perfect vegan recipe that will keep you warm all winter long.

Don’t dessert us if you can’t pick your favorite!

16. Silken Tofu Vegan Ice Cream

Check out the recipe here
4.84 from 6 votes
Protein: 5g
Calories: 161kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: all you need is 10 minutes and a blender

Silken tofu vegan ice cream is cooling, sweet and healthy. Have a scoop and be ready to fall in love with the flavor.

This is too good to miss try it now!

No ratings yet
Prep Time:10 minutes
Fridge Time:8 hours
Total Time:10 minutes
Author: Abril Macías



  • Blend ripe frozen banana, silken tofu, cacao powder, vanilla extract and sugar until homogenous and creamy.
    11 oz banana, 9 oz silken tofu, 5 tbsp cacao powder, 2 tbsp vanilla extract, 2 tbsp sugar
  • Immediately place in a container with a lid on and freeze overnight.
  • Take out of the freezer 10 minutes before serving. Serve 2-3 scoops per person.


Some good tips from Abril:
  • If you have the time, once the ice cream is mostly frozen take it out, put in the blender, and blend completely again. Take back to the container immediately and freeze until it’s solid again. This will result in a smoother ice cream with smaller ice crystals.
  • Use very ripe bananas, otherwise you’ll have to add more processed sugar to compensate. Slice or chop them, and freeze them before making the ice cream.
  • You can serve this chilled, not frozen, like a chocolate pudding/vegan custard.
Looking for more healthy sweet recipes?


Nutrition Facts
26 Best Silken Tofu Recipes (Vegetarian and Vegan)
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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17. Tofu Dessert with Mango Coulis

Check out the recipe here
5 from 3 votes
Protein: 5g
Calories: 109kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: vegan, tropical, and ready in 10 minutes

Soft tofu and fresh tropical mango coulis make a healthy silken tofu dessert with a heavenly taste and no effort needed (this also makes a feature in our favorite easy mango recipes!).

18. Vegan Banana Pudding

Protein: 6g
Calories: 297 kcal
Ready in: 1hr 30 minutes (but 1 hour is chilling)
Recipe by: Sense&Edibility
Bonus: a decadent dessert you wouldn’t know was vegan

This vegan banana pudding is a plant-based version of a Soul Food classic dessert. Use overripe bananas for the best flavor.

19. Easy Vegan Jericalla Recipe

Protein: 4.5g
Calories: 222kcal
Ready in: 40 minutes
Recipe by: BrokeBankVegan
Bonus: quick, easy vegan cooking packed with flavor

Try a plant-based version of jericalla for a quick, easy, and flavor-packed recipe. It just might become your new favorite treat!

20. Silken Tofu Chocolate Mousse

Protein: 11g
Calories: 542kcal
Ready in: 3 hours 15 minutes (3 hours to set)
Recipe by: WSKWholefoodSoulfoodKitchen
Bonus: chocolatey and takes just 3 ingredients

This healthy chocolate mousse recipe makes an amazing vegan chocolate treat for when you’re craving something sweet but are short on time.

The best part is that this indulgent dessert is dairy-free, gluten-free, vegan, and made without eggs or butter.

21. Healthy Vegan Blueberry Tart

Protein: 6g
Calories: 202 kcal
Ready in: 20 minutes – needs an additional hour to chill
Recipe by: DebraKlein
Bonus: can be made as a big tart or individual ones

Blueberry Tart Recipe that’s vegan, easy to make, and out of this world DELISH (try other blueberry dishes here)! Creamy dairy-free filling, fresh blueberries, and a gluten-free crust.

22. Vegan Lemon Tart

Protein: 5g
Calories: 262kcal
Ready in: 25 minutes plus 2 hours to chill
Recipe by: MyQuietKitchen
Bonus: no bake and gluten-free!

Like the sorbet of lemon tarts, this lightened-up, gluten-free, and vegan lemon tart is made without butter, oil, or coconut, and is FULL of refreshing lemon flavor!

The no-bake filling rests on a gluten-free tart crust that’s surprisingly easy to make. It’s a healthy lemon dessert perfect for any occasion!

23. Vegan Lemon Bars

Protein: 4g
Calories: 110 kcal
Ready in: 37 minutes plus 2 hours to chill
Recipe by: MyQuietKitchen
Bonus: lower in fat than alternatives

Creamy, fresh, and light, these gluten-free vegan lemon bars are possibly the healthiest lemon bars ever! An eggless lemon curd rests on a simple pumpkin seed crust.

These bars are no-bake and require just 30 minutes of prep time. This recipe is vegan and free from gluten, oil, nuts, and coconut.

Tofu sides as well? You bet!

24. Silken Tofu with Radish & Basil

Check out the recipe here
No ratings yet
Protein: 6g
Calories: 93kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: a zingy twist on how to use silken tofu

This Japanese silken tofu with radish and basil has spice and crunch that go perfectly with the soft and creamy tofu!

25. Japanese Silken Tofu – Hiyayakko

Check out the recipe here
5 from 2 votes
Protein: 6g
Calories: 72kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: a summery, savory, snack

This melt-in-your-mouth Japanese silken tofu recipe is a quick and refreshing snack or delicious side dish that’s full of flavor.

26. Vegan Chipotle Mayonnaise

Protein: 1g per tbsp
Calories: 26kcal
Ready in: 5 minutes
Recipe by: SummerYule
Bonus: no cooking, high protein, super easy recipe

What’s the best vegan chipotle mayo recipe? This vegan chipotle mayonnaise is! It’s keto, no oil, low calorie, low carb, and gluten-free.

So there it is, our round-up of 26 awesome silken tofu recipes to get you inspired and help you fall in love with vegetarian and vegan dishes (and if you liked these, we have a round-up of silken tofu dessert recipes you should try).

Whether the vegan desserts caught your eye or you can’t wait till morning to rustle up a silken tofu scramble go out to your Asian grocery stores today and grab yourself a block of silken tofu.

You really can’t go wrong!

And if you would love a full week of high-protein meal ideas download your FREE 7-day high-protein meal plan!

Silken Tofu FAQs

Can I cook / how to cook silken tofu?

As silken tofu is pretty delicate it doesn’t require much, if any cooking. It is usually cut into cubes or large chunks as it comes (you may call it raw) or whipped into recipes like cakes and sauces.

What is the difference between silken tofu and regular tofu?

The main difference between regular and silken tofu, similarly to different types of cheese, is in how it is formed.

They are both available in a variety of firmness, but the silken variety (also called Japanese-style tofu) has a more smooth texture.

Regular tofu is found in the refrigerated section of the grocery store, whereas silken tofu can be kept at room temperature.

Regular tofu also has high water content and needs to be blotted to remove the excess water before cooking.

What is silken tofu best used for?

Silken tofu, with its creamy texture, is best used for vegan or vegetarian recipes where it can be blended in, such as sauces, cakes, dips, and smoothies.

But there are different types of tofu.

Medium-firm tofu is probably better in recipes like the silken tofu salad, whereas something like a Japanese Hiyayakko requires a more extra-firm silken tofu so it holds its shape.


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