Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

79 Vegan Tofu Recipes: High Protein and Super Tasty

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

This collection of 79 vegan tofu recipes are some of the best on the Internet in my opinion, and I hope you’ll agree!

Whatever your tofu recipe needs we have some fun and different ideas for breakfast, lunch, dinner or snacks – we even have dessert!

Vegan Tofu Recipes: High Protein and Super Tasty

Tofu may get a bad rap from anyone who hasn’t tried it. But it’s such a versatile ingredient and a great source of protein for non-meat eaters.
The great thing is tofu is quite readily available these days in the grocery store and there are different types of tofu too, from extra firm tofu to silken soft tofu.
It will depend on which recipe you need and what firmness you’ll require.

Take a look at this top 79 list of vegan tofu recipes

And we’re off! Now 79 recipes is quite a lot, but don’t worry there will only be a small test at the end (joke!)

Vegan tofu breakfast ideas

Breakfast doesn’t have to be boring. Try out these delicious vegan options to kick start your day the right way.

The Best Vegan Tofu Scramble Recipe for Breakfast

Check out the recipe here
5 from 4 votes
Protein: 21g
Calories: 348kcal
Ready in:10 minutes

Recipe by: HurryTheFoodUp

Bonus: you won’t even miss the eggsTofu, spices and veggies combine to make the ultimate vegan breakfast, a tofu scramble, in this vegan-friendly take on the classic.

Vegan Breakfast Potatoes

Check out the recipe here
4.78 from 40 votes
Protein: 15g
Calories: 423kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: quick, simple, and healthy breakfast!

Vegan Breakfast Potatoes – the best way to start the day. Animal-friendly, high in protein, and even higher in taste. Yes, please!

Subscribe to get our FREE 7-Day Vegetarian Weight Loss Meal Plan
 

vegetarian weight loss meal plan
  • Female & Male Version
  • Grocery List Included
  • All Recipes Included
Vegan Tofu Recipes - Vegan Breakfast Pizza | Hurry The Food Up

Vegan Breakfast Pizza

Check out the recipe here

Calories: 653kcal
Protein: 35g
Ready in: 24 minutes
Recipe by: YumVeganLunchIdeas
Bonus: super easy, simple ingredients and so good!

This vegan breakfast pizza is an absolute winner for a tasty, savory brunch. Topped with typical, tasty vegan breakfast things – this vegan pizza can be enjoyed for brunch, lunch, and dinner too!

Vegan Tofu Recipes - Healthy Eggless Vegan Breakfast Frittata | Hurry The Food Up

Healthy Eggless Vegan Breakfast Frittata

Check out the recipe here

Ready in: 1 hour 5 minutes (just 10 minutes prep)
Recipe by: ForkfulOfPlants
Bonus: simple, tasty, and perfect for breakfast

This vegan eggless frittata makes the perfect weekend brunch recipe- with a fluffy aquafaba batter filled with mushrooms, spinach, and cherry tomatoes.

Try it with my garlicky sauteed kale and sliced avocado for a delicious and healthy meal!

Calories: 330kcal
Protein: 7g
Ready in: 20 minutes
Recipe by: AnnaBanana
Bonus: fluffy and totally vegan

Incredibly soft and light breakfast pancakes made with silken tofu and served with maple syrup and berries.

Main courses

Who said breakfast has to be the best meal of the day? I think lunch and dinner win by a mile with the right kind of tofu recipe.

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.78 from 18 votes
Protein: 21g
Calories: 426kcal
Ready in:15 minutes
Recipe by: Hauke

Bonus: an easy, healthy, flavourful, and tasty dish

Indulge in this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

Vegan Tofu Bolognese

Check out the recipe here
4.95 from 20 votes
Protein: 23g
Calories: 478kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: quick, delicious, healthy, and Italian 😉

Vegan Bolognese. It was about time we veganized this Italian classic. And we’re proud to say we were successful.

Please welcome the amazing Anti-Bolognese! It’s now one of my favourite tofu recipes.

Vegan Pho Recipe – Vietnamese Noodle Soup

Check out the recipe here
5 from 2 votes
Protein: 20g
Calories: 520kcal
Ready in:20 minutes

Bonus: homemade soup in record-breaking time

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Vegan Pad Thai

Check out the recipe here
5 from 1 vote
Protein: 18g
Calories: 578kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: super speedy in only 30 minutes

Searching for a sweet, spicy and simple vegan noodle dish for dinner? This tofu vegan pad thai hits the mark every time!

Healthy Vegan Poke Bowl with Sesame Tofu

Check out the recipe here
No ratings yet
Protein: 18g
Calories: 571kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: really pretty and really tasty

Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now!

Vegan Korean Bibimbap Bowl (High-Protein Recipe!)

Check out the recipe here
5 from 2 votes
Protein: 25g
Calories: 522kcal
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: tasty Asian cuisine

A beautiful bowl of crunchy veg, tofu, drizzled with a peanut butter glaze? This vegan Korean bibimbap bowl is amazing!

Vegan Tofu Recipes - Easy Vegan Orange Tofu | Hurry The Food Up

Easy Vegan Orange Tofu

Check out the recipe here

Calories: 312kcal
Protein: 9g
Ready in: 15 minutes
Recipe by: WowItsVeggie
Bonus: mega quick, super tasty, sweet and sour dish

This vegan orange chicken recipe is going to become your new family favorite! Orange tofu is the vegan take on the popular Panda Express favorite and it is so good!

Vegan Tofu Recipes - Tofu Stir Fry | Hurry The Food Up

Tofu Stir Fry with Peanut Sauce

Check out the recipe here

Calories: 638g
Protein: 25g
Ready in: 33 minutes
Recipe by: LivingLou
Bonus: a quick, comforting, and delicious dish

With a sweet and spicy homemade coconut milk peanut sauce, this rich and satisfying tofu stir fry with broccoli and bell peppers is a quick weeknight dinner.

Vegan Tofu Recipes - Best-Ever Kung Pao Tofu Recipe | Hurry The Food Up

Best-Ever Kung Pao Tofu Recipe

Check out the recipe here

Calories: 411kcal
Protein: 20g
Ready in: 35 minutes
Recipe by: WowItsVeggie
Bonus: easy to make, sweet, spicy and so healthy

This delicious kung pao tofu recipe is better than takeout and you can make it right in your own kitchen! It is healthy and a great source of protein and is very easy to make.

Vegan Tofu Recipes - Breaded Tofu with Parsley Potatoes | Hurry The Food Up

Breaded Tofu with Parsley Potatoes

Check out the recipe here

Ready in: 55 minutes (10 minutes prep)
Recipe by: TheGreenLoot
Bonus: simple ingredients, easy to make and so satisfying!

This Breaded Tofu with Parsley Potatoes is a tasty and easy vegan dinner recipe that your whole family will LOVE! Picky eater approved!

Vegan Tofu Recipes - Vegan Baked Tofu Tacos and Black Beans | Hurry The Food Up

Vegan Baked Tofu Tacos and Black Beans

Check out the recipe here

Calories: 262kcals
Protein: 13g
Ready in: 38 minutes
Recipe by: VeganBlueberry
Bonus: mega tasty, versatile and nutritious!

Yummy Vegan Baked Tofu and Black Bean Tacos street style!!!!

Quick and Easy Vegetarian Thai Green Curry (30 Minutes)

Check out the recipe here
4.82 from 37 votes
Protein: 18g
Calories: 510kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: easy, quick, so healthy, and nutritious

Ready in 30 minutes and packed full of taste, spice, and a fresh lime kick. Delicious, nutritious and it’s even vegan, yay.

Vegan Tofu Recipes - Spicy Vegan Tofu Enchiladas | Hurry The Food Up

Spicy Vegan Tofu Enchiladas

Check out the recipe here

Calories: 306kcal
Protein: 12g
Ready in: 45 minutes
Recipe by: TheAlmondEater
Bonus: easy, healthy, filling, mega delicious

These Spicy Tofu Enchiladas are filled with crispy tofu, beans, and diced tomatoes and then topped with spicy chipotle sauce and avocado—what’s not to love?!

They’re easy to prep and you’ll most likely have leftovers so you can enjoy them a second time around!

Vegan Tofu Recipes - Jerk Tofu Skewers with Vegetables | Hurry The Food Up

Jerk Tofu Skewers with Vegetables

Check out the recipe here

Calories: 163kcal
Protein: 9g
Ready in: 15 minutes
Recipe by: VeggieDesserts
Bonus: simple, healthy, tasty, and versatile

Golden brown Jamaican Jerk Tofu Skewers with vegetables are full of great taste and are super easy to make!

Grill them on the barbecue, grill pan, pan fry, or bake. This easy vegan recipe is mind-blowingly delicious and ready in just 15 minutes.

Vegan Tofu Recipes - Sweet & Sour Tofu | Hurry The Food Up

Sweet & Sour Tofu

Check out the recipe here

Calories: 308kcal
Protein: 14g
Ready in: 35 minutes
Recipe by: RunningToTheKitchen
Bonus: quick and easy, nutritious, full of taste

Make this sweet and sour tofu in under 30 minutes. Tofu with a crispy coating and a sticky sweet & sour sauce mimic the classic Chinese takeout dish in this vegetarian-friendly meal.

Vegan Tofu Recipes - Vegan Bagel Sandwich | Hurry The Food Up

Vegan Bagel Sandwich

Check out the recipe here

Calories: 648kcal
Protein: 26g
Ready in: 50 minutes
Recipe by: YumVeganLunchIdeas
Bonus: hearty, filling, and incredibly yummy

This delicious vegan bagel sandwich uses avocado, tofu smothered in BBQ sauce, creamy dill sauce, and lots of veggies to create the ultimate vegan bagel topping.

Whether you are looking for a hearty vegan breakfast bagel or a delicious lunch, this sandwich will hit the spot the first time and every time.

Feel free to customize as you like with your favorite sandwich veg.

Vegan Tofu Recipes - Fresco Vegan Sofritas Tacos | Hurry The Food Up

Fresco Vegan Sofritas Tacos

Check out the recipe here

Calories: 409kcals
Protein: 16g
Ready in: 1 hour (30 minutes prep)
Recipe by: EricasRecipes
Bonus: easy, filling, flavorful, tasty tacos

This copycat recipe for vegan Chipotle sofritas tacos uses tofu with a delicious sauce of roasted tomatoes and poblano pepper.

Speedy Vegan Burrito

Check out the recipe here
4.82 from 22 votes
Protein: 11g
Calories: 316kcal
Ready in:20 minutes

Recipe by: HurryTheFoodUp
Bonus: quick, healthy, versatile, and always delicious 🙂

The new vegan burrito is here, paving the way and setting the standard. Mega is quick and perfect for breakfast, lunch, or dinner! It’s one of my favorite recipes.

Vegan Tofu Recipes - Easy Tofu Curry | Hurry The Food Up

Easy Tofu Curry

Check out the recipe here

Calories: 631kcal
Protein: 35g
Ready in: 35 minutes
Recipe by: TheAlmondEater
Bonus: vegan cooking made easy

Tofu Curry is an easy weeknight meal that uses simple ingredients and is packed with flavor. It’s made with coconut milk, red curry paste, and crispy tofu and served on your favorite bed of rice for a quick meal that comes together in just over 30 minutes.

Vegan Tofu Recipes - Veggie Shawarma with Marinated Tofu | Hurry The Food Up

Veggie Shawarma with Marinated Tofu

Check out the recipe here

Calories: 438kcal
Protein: 18.3g
Ready in: 20 minutes
Recipe by: PickyEaterBlog
Bonus: quick, incredibly flavorful and so delicious

This veggie shawarma is stuffed with crispy savory tofu, chopped greens, quick pickled onions, and a super creamy yogurt sauce.

Everything is tightly tucked into a soft and pliable whole wheat naan bread warmed to perfection.

The perfect recipe to make on hectic weeknights or when you are craving something different!

Vegan Tofu Recipes - Tomato & Tofu Pasta Casserole | Hurry The Food Up

Tomato & Tofu Pasta Casserole

Check out the recipe here

Calories: 311kcal
Protein: 21g
Ready in: 50 minutes (just 10 minutes)
Recipe by: HealthMyLifeStyle
Bonus: a great recipe that’s mega easy to make

If you’re the kind of person that likes an easy dump-and-bake type recipe, this one’s for you!

This casserole takes hardly any time to prepare—simply mix your ingredients together, dump them into your baking dish, and bake. It couldn’t get easier!

Vegan Tofu Recipes - Asian Tofu Rice Bowls | Hurry The Food Up

Asian Tofu Rice Bowls

Check out the recipe here

Calories: 449kcal
Protein: 20g
Ready in: 35 minutes
Recipe by: JarOfLemons
Bonus: healthy, nutritious and so quick

Crispy tofu, savory zucchini, sliced carrots, and fresh avocado, all served over delicious fried rice and covered in a sauce that’s the perfect balance of sweet and savory.

If you’re on the search for a quick and easy vegan dinner recipe, these Asian Tofu Rice Bowls are delicious!

Vegan Tofu Recipes - Polish Fish - Tofu po Grecku | Hurry The Food Up

Polish Fish – Tofu po Grecku

Check out the recipe here

Ready in: 1 hour 50 minutes (just 25 minutes)
Recipe by: ForkfulOfPlants
Bonus: so simple and so delicious dish

Greek-style Polish ‘fish’ is a classic dish at Polish Christmas- that’s not to say we can’t enjoy this tofu ‘po Grecku’ at our festive table!

Vegan Tofu Recipes - Hoisin Peanut Tofu Bowls | Hurry The Food Up

Hoisin Peanut Tofu Bowls

Check out the recipe here

Calories: 540kcal
Protein: 17g
Ready in: 40 minutes
Recipe by: TheStingyVegan
Bonus: hot, crispy, saucy, filling, and versatile dish

Learn the best way to prepare delicious tofu with this recipe for hoisin peanut tofu. Serve it over rice and accompanied with your favorite veggies for an easy and filling meal in a bowl.

Vegan Tofu Recipes - Tofu Edamame Buddha Bowls | Hurry The Food Up

Tofu Edamame Buddha Bowls

Check out the recipe here

Calories: 524kcal
Protein: 27g
Ready in: 40 minutes
Recipe by: RunningOnRealFood
Bonus: flavourful, healthy, nutritious meal

These delicious, colorful buddha bowls are packed with nutrition and full of flavor! Enjoy these yummy bowls for a healthy and protein-rich plant-based meal.

Vegan Tofu Recipes - Tofu Crumble for Vegan Tacos | Hurry The Food Up

Tofu Crumble for Vegan Tacos

Check out the recipe here

Calories: 105kcal
Protein: 11g
Ready in: 1 hour 5 minutes
Recipe by: BreesVeganLife
Bonus: delicious, healthy, and so satisfying

This tofu crumble makes the perfect vegan taco meat. It is oil-free, gluten-free, and absolutely delicious!

Vegan Tofu Recipes - Vegan Mongolian Beef | Hurry The Food Up

Vegan Mongolian Beef

Check out the recipe here

Ready in: 25 minutes
Recipe by: ForkfulOfPlants
Bonus: easy, healthy, and incredibly delicious

This vegan Mongolian beef is super easy, significantly healthier than its takeaway counterpart, and tastes just as good! The perfect meal after a busy day.

Vegan Tofu Recipes - Almond Butter Ginger Tofu | Hurry The Food Up

Almond Butter Ginger Tofu

Check out the recipe here

Calories: 149kcal
Protein: 9g
Ready in: 50 minutes (just 10 minutes prep)
Recipe by: StaceyHomeMaker
Bonus: quick, incredibly tasty, and flavorful, can be stored in the fridge or freezer

This gluten-free tofu is baked until crispy without using any oil and then it’s coated in a sticky and savory almond butter ginger sauce!

Serve with roasted broccoli and fluffy brown rice for a delicious and easy dinner!

Vegan Tofu Recipes - Tofu Taco Stuffed Tomatoes | Hurry The Food Up

Tofu Taco Stuffed Tomatoes

Check out the recipe here

Calories: 303kcal
Protein: 19g
Ready in: 1 hour 30 minutes (just 15 minutes prep)
Recipe by: StaceyHomeMaker
Bonus: easy to make, nutritious and satisfying

Tofu taco stuffed tomatoes are filled to the brim with a flavorful mixture of taco-seasoned vegetables and crumbled tofu!

This zesty vegan meal is easy to make, it’s high-protein, and it’s naturally gluten-free and oil-free.

Vegan Tofu Recipes - Eggplant Zucchini Red Curry | Hurry The Food Up

Easy Miso Soup

Check out the recipe here

Calories: 64kcal
Protein: 4g
Ready in: 15 minutes
Recipe by: HappyKitchen
Bonus: super comforting, rich, healthy, and yet very easy to make

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

Vegan Tofu Recipes - Tofu-Ricotta Stuffed Shells | Hurry The Food Up

Tofu-Ricotta Stuffed Shells

Check out the recipe here

Calories: 203kcal
Protein: 7g
Ready in: 50 minutes
Recipe by: VeganBlueberry
Bonus: easy to make, creamy, and delicious dish, stores well in the fridge for a while

Traditional Italian decadence turned vegan! These tofu-ricotta and chopped spinach stuffed shells are absolutely delicious!

Vegan Tofu Recipes - Five-spice Baked Tofu with Seared Bok Choy | Hurry The Food Up

Five-spice Baked Tofu with Seared Bok Choy

Check out the recipe here

Calories: 138kcal
Protein: 12g
Ready in: 1 hour 30 minutes (just 10 minutes prep)
Recipe by: Diversivore
Bonus: healthy, easy, delicious, and spicy dish

Crispy baked tofu is the answer to your meat-free prayers. Add creamy bok choy and flavourful Chinese spices for rich, satisfying, totally vegan comfort food.

Vegan Tofu Recipes - Sticky Tofu with soba noodles | Hurry The Food Up

Sticky Tofu with soba noodles

Check out the recipe here

Calories: 880kcal
Ready in: 50 minutes
Recipe by: AnnaBanana
Bonus: easy, sweet and sour, healthy dish

Easy recipe for sticky tofu in sesame seeds, is served with noodles and zucchini salad.

Vegan Tofu Recipes - Spicy Baked Tofu Burrito Bowl | Hurry The Food Up

Spicy Baked Tofu Burrito Bowl

Check out the recipe here

Calories: 543kcal
Protein: 22.6g
Ready in: 50 minutes
Recipe by: EatWithClarity
Bonus: incredibly easy to make, crispy, flavorful, and spicy

Tofu dreams really do come true. This vegan burrito bowl with spicy baked tofu, cilantro lime rice, roasted pepper, black beans, and creamy avocado is the ultimate recipe for meal prep. This is the tofu bowl you’ve been waiting for.

Calories: 342kcal
Protein: 3g
Ready in: 40 minutes
Recipe by: VeganHuggs
Bonus: really easy and quick, full of flavor and health benefits

Skip the take-out and make your own Stir Fry at home. It’s easy, fun to make, and full of mouth-watering flavor! Plus, it comes together fast!

Vegan Tofu Recipes - Best Thai Red Curry with Eggplant and Tofu | Hurry The Food Up

Best Thai Red Curry with Eggplant and Tofu

Check out the recipe here

Calories: 546kcal
Protein: 14.6g
Ready in: 30 minutes
Recipe by: LavenderAndMacarons
Bonus: incredibly easy, hearty, tasty, and full of health benefits

This Eggplant Zucchini Red Curry with tofu and coconut milk is an easy vegan recipe perfect for meal prep or busy weeknights. Simple and flavorful.

Vegan Tofu Recipes - Vegan Tofu Adobo | Hurry The Food Up

Vegan Tofu Adobo

Check out the recipe here

Calories: 179kcal
Protein: 11g
Ready in: 30 minutes
Recipe by: ForkfulofPlants
Bonus: Filipino cuisine at home

Vegan tofu adobo is a Filipino dish, made by cooking cubes of crispy tofu in a savory, tangy, and sweet sauce.

It takes less than 30 minutes to make from simple ingredients, and is delicious and served alongside warm rice.

Vegan Tofu Recipes - Vegan Saag Paneer with Tofu | Hurry The Food Up

Vegan Saag Paneer with Tofu

Check out the recipe here

Calories: 199kcal
Protein: 12g
Ready in: 40 minutes
Recipe by: VeryVeganish
Bonus: Restaurant-style curry in your own home

Restaurant-style vegan saag paneer with tofu paneer, including both Instant Pot and stove top instructions.

This dairy-free spinach palak tofu curry is creamy, spicy, and rich, using cashew cream instead of heavy cream (no coconut milk).

Vegan Tofu Recipes - Tofu Meatballs | Hurry The Food Up

Tofu Meatballs

Check out the recipe here

Calories: 203kcal
Protein: 14g
Ready in: 45 minutes
Recipe by: VeggiesSaveTheDay
Bonus: Family-friendly vegan food

Tofu meatballs are easy to make in an oven or air fryer. Serve these hearty vegan meatballs with your favorite sauce, pasta, or on their own.

Vegan Tofu Recipes - Tofu and Broccoli Frittata | Hurry The Food Up

Tofu and Broccoli Frittata

Check out the recipe here

Calories: 169kcal
Protein: 14g
Ready in: 45 minutes
Recipe by: ThisWifeCooks
Bonus: Great for lunches and picnics

A plant-based broccoli frittata recipe that is easy to make ahead of and perfect for breakfast, brunch, lunch, or dinner.

Vegan Tofu Recipes - Vegan Sweet and Sour Tofu | Hurry The Food Up

Vegan Sweet and Sour Tofu

Check out the recipe here

Calories: 129kcal
Protein: 6g
Ready in: 31 minutes
Recipe by: ASweetAlternative
Bonus: An awesome vegan fakeaway

This vegan sweet and sour tofu is filling, delicious, and full of tangy, spicy flavor. It’s quick and easy to make.

Enjoy it on its own or serve it over rice or noodles for an even more substantial meal.

Vegan Tofu Recipes - Quick Teriyaki Tofu Stirfry | Hurry The Food Up

Quick Teriyaki Tofu Stirfry

Check out the recipe here

Calories: 120kcal
Protein: 9g
Ready in: 20 minutes
Recipe by: FoodSharingVegan
Bonus: A quick dinner in just 20 minutes

This Quick Teriyaki Tofu Stir-Fry is simple, delicious, and packed with vegetables! This meal is ready in just 20 minutes and is perfect for pairing with grains and noodles as a lazy, meat-free mid-week meal!

Sides & Salads

If just having tofu in your main course isn’t enough for you, check out these tasty tofu sides and salads to find even more different ways to get some protein into your vegan diet.

Crunchy Asian Tofu Salad (High Protein and Vegan)

Check out the recipe here
4.75 from 16 votes
Protein: 24g
Calories: 496kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: quick, beautiful, crispy and so healthy

Asian Tofu Salad, High in Protein, Low-carb, and Vegan. A crunchy and colorful mix of delicious vegan foods that look great and taste even better!

Give it a go, you won’t be disappointed! 🙂

5 from 1 vote
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Servings:2 people
Calories:486kcal

Ingredients

  • 14 oz firm tofu (ideally get fresh tofu from the supermarket)
  • 1 cup bean sprouts
  • ½ bunch radishes
  • ½ medium cucumber
  • 1 handful spinach
  • 1 small tin pineapple (small tin = 8 oz = 225g = ¼)

For the dressing

Instructions

  • Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter). In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
  • Next up: wash your veggies!
  • Slice the radishes.
  • Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  • Cut the pineapple into small chunks as well.
  • Throw everything into a bowl along with the spinach and bean sprouts.

Now to the dressing

  • Combine olive oil, honey, sriracha, lime juice, salt and pepper and toss it into the salad.
  • Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
  • Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  • Enjoy!

Nutrition

Nutrition Facts
79 Vegan Tofu Recipes: High Protein and Super Tasty
Serving Size
 
531 g
Amount per Serving
Calories
486
% Daily Value*
Fat
 
32
g
49
%
Saturated Fat
 
5.1
g
32
%
Sodium
 
88
mg
4
%
Potassium
 
1060
mg
30
%
Carbohydrates
 
34
g
11
%
Fiber
 
6.7
g
28
%
Sugar
 
19
g
21
%
Protein
 
29
g
58
%
Vitamin A
 
2950
IU
59
%
Vitamin C
 
123.8
mg
150
%
Calcium
 
500
mg
50
%
Iron
 
6.5
mg
36
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Vegan Tofu Recipes - Festive Vegan Spinach Salad | Hurry The Food Up

Festive Vegan Spinach Salad

Check out the recipe here

Calories: 474kcal
Protein: 15g
Ready in: 1 hour 55 minutes (just 10 minutes prep)
Recipe by: YumVeganLunchIdeas
Bonus: so delicious, healthy, and stores well in the fridge for a while

This delicious vegan spinach salad recipe uses baby spinach, cranberries, slivered almonds, and tofu for a fun new take on a classic spinach salad.

Combined with our delicious salad dressing which is sweetened with date syrup, this vegan salad will bring new flavors to an old classic for an attention-stealing dish.

This salad could be used for a filling weekday lunch or dinner, or you can save it for special meals and holidays.

Vegan Tofu Recipes - Vegan Tofu Bacon | Hurry The Food Up

Vegan Tofu Bacon

Check out the recipe here

Calories: 16kcal
Protein: 1g
Ready in: 30 minutes (just 5 minutes prep)
Recipe by: VeganOnBoard
Bonus: simple, easy, a few ingredients, and amazingly delicious

Salty and smoky, fried and chewy. Strips of tofu are soaked in a simple but deeply flavored marinade, then pan-fried to perfection for this easy vegan tofu bacon.

Vegan Tofu Recipes - Winter Salad with Broccoli and Pomegranate | Hurry The Food Up

Winter Salad with Broccoli and Pomegranate

Check out the recipe here

Calories: 222kcal
Protein: 12g
Ready in: 30 minutes (just 10 minutes prep)
Recipe by: SixHungryFeet
Bonus: so easy, fresh, and satisfying salad

Nutritious and delicious winter salad with roasted broccoli, pomegranate, smoked tofu, and a mouth-watering tahini dressing.

Vegan Tofu Recipes - Tofu Skin Salad with Cucumber and Cauliflower | Hurry The Food Up

Tofu Skin Salad with Cucumber and Cauliflower

Check out the recipe here

Calories: 227kcal
Protein: 14g
Ready in: 40 minutes
Recipe by: TheDevilWearsSalad
Bonus: healthy, sweet, delicious, and tangy salad

Bold spicy Asian flavors will definitely get your taste buds moving. Delicious texture with tofu skin, cucumber, and cauliflower mixed with a chili black vinegar dressing that is spicy, sweet, and sharp all at the same time.

Vegan Tofu Recipes - Korean Spicy Braised Tofu | Hurry The Food Up

Korean Spicy Braised Tofu (두부조림)

Check out the recipe here

Ready in: 25 minutes
Recipe by: CookinginChinglish
Bonus: simple, spicy, versatile dish, can be stored for a while in the fridge

There are only a few simple steps needed for this dish — cutting the tofu and pan frying them, preparing the sauce, then adding sauce to finish cooking with the tofu. That’s it!

However, in order to make this dish taste really good, you need to pay attention to some of the small details. This dish has so much flavor that it actually goes well with rice.

Vegan Tofu Recipes - Roasted Vegetable Quinoa Salad | Hurry The Food Up

Roasted Vegetable Quinoa Salad

Check out the recipe here

Ready in: 40 minutes
Recipe by: MyDaintyKitchen
Bonus: quick, easy, mega healthy, versatile and so tasty

Roasted Vegetable Quinoa Salad is one of the healthiest foods or salad that is filling and nutritious.

Make this quinoa salad with roasted veggies of your choice and drizzle some quick tahini dressing.

Vegan Tofu Recipes - Orange Tahini Grilled Tofu | Hurry The Food Up

Orange Tahini Grilled Tofu

Check out the recipe here

Calories: 96kcal
Ready in: 50 minutes
Recipe by: MelissaTraub
Bonus: quick and easy to make, full of delicious flavors

This zesty, chewy tofu dish will liven up your barbecue.

Vegan Tofu Recipes - Herbed Couscous and Tofu Salad | Hurry The Food Up

Herbed Couscous and Tofu Salad

Check out the recipe here

Calories: 338kcal
Protein: 13g
Ready in: 25 minutes
Recipe by: ThisWifeCooks
Bonus: well-balanced herby umami flavors

Light, bright, & flavorful! Serve this Mediterranean-style fare as a quick and easy entree salad or side dish!

Snacks & Appetizers

A great way to try tofu is to start having it in snacks and appetizers, so here are some more delicious tofu recipes to try out!

Japanese Silken Tofu with Radish and Basil

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

Bonus: Super quick and tasty Japanese starter

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

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 traditional Japanese delicacy

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

Vegan Tofu Recipes - Vegan Tofu Wrap | Hurry The Food Up

Vegan Tofu Wrap

Check out the recipe here

Calories: 442kcal
Protein: 14g
Ready in: 38 minutes
Recipe by: CookingJourneyBlog

Bonus: easy, delicious, and healthy lunch recipe

You can make ahead of time this vegan tofu wrap for a healthy lunch! It is a filling and delicious tortilla wrap idea for a busy week.

Vegan Tofu Recipes - Tofu Satay with Peanut Sauce | Hurry The Food Up

Tofu Satay with Peanut Sauce

Check out the recipe here

Calories: 59kcal
Protein: 2g
Ready in: 1 hour 25 minutes (just 15 minutes prep)
Recipe by: SixHungryFeet
Bonus: mega tasty, rich and flavourful dish

Make this easy tofu scramble in 10 minutes or less in one skillet with just a handful of ingredients!
You’ll be amazed how the texture and flavor remind you of scrambled eggs! So simple and customizable too!

Vegan Tofu Recipes - Crispy Teriyaki Tofu | Hurry The Food Up

Crispy Teriyaki Tofu

Check out the recipe here

Calories: 100kcal
Protein: 1g
Ready in: 20 minutes
Recipe by: OhMyFoodRecipes
Bonus: delicious, crispy, healthy, great at any party

Crispy teriyaki tofu is not only crispy on the outside, but also soft inside. Also, it tastes amazingly delicious when served with homemade teriyaki sauce.

This pan-fried teriyaki tofu is great for appetizers, party food, a side dish, or even as a main course that is served with rice.

Calories: 50kcal
Protein: 2g
Ready in: 8 hours 15 minutes (just 5 minutes prep)
Recipe by: ZardyPlants
Bonus: mega quick, simple, amazingly delicious, nutritious, can be stored in the fridge

Creamy, rich, and buttery smooth, this Vegan Brie is not only incredibly easy to make, but it’s also deliciously similar to its dairy counterpart.

Instructions are included for nut-free and soy-free versions. Prep this vegan Brie recipe in just 10 minutes and the next day you’ll be met with amazing vegan cheese perfect for a party or just for snacking.

Vegan Tofu Recipes - Chili Tofu | Hurry The Food Up

Chili Tofu – Instant Pot, Air Fryer, Stove Top

Check out the recipe here

Ready in: 30 minutes
Recipe by: LivingSmartAndHealthy
Bonus: easy to make, quick and spicy

Chili Tofu is an Indo-Chinese dish made with bell peppers, onions, and tofu, and tossed in a flavorful sauce that is hot, spicy, sweet, and sour.

Perfect for busy weeknights, dinner or even for company. Make this restaurant-style Chili Tofu at home with this easy step-by-step recipe. This dish is vegan, nut-free, and gluten-free.

Vegan Tofu Recipes - Vegan Caramelized Onion Dip | Hurry The Food Up

Vegan Caramelized Onion Dip

Check out the recipe here

Ready in: 1 hour (just 10 minutes prep)
Recipe by: EricasRecipes
Bonus: ridiculously easy to make, healthy, fun, and delicious!

This creamy Vegan Caramelized Onion Dip recipe with delicate flavors of caramelized onion and wine makes this a sophisticated dish perfect for your holiday entertaining.

Vegan Tofu Recipes - Baked Tofu Nuggets | Hurry The Food Up

Baked Tofu Nuggets

Check out the recipe here

Calories: 186kcal
Protein: 6g
Ready in: 35 minutes
Recipe by: VeganHuggs
Bonus: easy, extra crispy, delicious and so healthy

These Tofu Nuggets are easy to make and call for 8 simple ingredients. They bake up super crispy and they’re totally kid-approved!

Vegan Tofu Recipes - Tofu Stuffed Peppers | Hurry The Food Up

Tofu Stuffed Peppers

Check out the recipe here

Calories: 195kcal
Protein: 10g
Ready in: 45 minutes
Recipe by: PepperBowl
Bonus: easy, healthy, delicious, can be stored in the fridge

Tofu stuffed peppers are loaded with spices and are meat-free. An excellent dish to enjoy as a classic appetizer or as a vegetarian dinner.

Vegan Tofu Recipes - Cream Cheese Pinwheels with Fresh Veggies | Hurry The Food Up

Cream Cheese Pinwheels with Fresh Veggies

Check out the recipe here

Calories: 69kcal
Protein: 2g
Ready in: 20 minutes
Recipe by: MyPurePlants
Bonus: easy to make, healthy and kid-friendly

These Cream Cheese Pinwheels are such an easy and stunning appetizer that they are the FIRST things to go every time.

Veggie Pinwheels are also a perfect addition to a back-to-school lunch box or breakfast table.

Vegan Tofu Recipes - Vegan Herbed Tofu Ricotta | Hurry The Food Up

Vegan Herbed Tofu Ricotta

Check out the recipe here

Calories: 78kcal
Protein: 8.1g
Ready in: 5 minutes
Recipe by: RunningOnRealFood
Bonus: easy, flavourful and protein-rich

This simple vegan tofu ricotta takes just minutes to make and you only need some basic, everyday ingredients.

Leave it plain or add fresh basil to make herbed ricotta. Serve over pasta, as a dip or spread or use in your favorite lasagna recipe.

Vegan Tofu Recipes - Vegan Feta Cheese | Hurry The Food Up

Vegan Feta Cheese (like the real Feta)

Check out the recipe here

Ready in: 20 minutes
Recipe by: VeEatCookBake
Bonus: simple, healthy and nutritious, authentic like the real Feta

Vegan feta – a recipe that you use to create an authentic feta cheese that is not only tangy and salty but also crumbly like the real thing.

Thanks to the mix of tofu and soybeans, you get this incredible vegan feta cheese that will not let you miss the original.

You do not have to marinate this vegan tofu in oil as other recipes do.

Vegan Tofu Recipes - Vegan Tomato Bisque | Hurry The Food Up

Vegan Tomato Bisque

Check out the recipe here

Calories: 139kcal
Protein: 10g
Ready in: 40 minutes
Recipe by: ThisHealthyKitchen
Bonus: mega easy, incredibly flavourful, and satisfying!

A rich and creamy vegan tomato bisque, made in one pot, that’s loaded with fresh tomato flavor! It’s silky smooth and filling, but won’t weigh you down!

Vegan Tofu Recipes - Vegan Crab Salad | Hurry The Food Up

Vegan Crab Salad

Check out the recipe here

Calories: 127kcal
Protein: 8g
Ready in: 30 minutes
Recipe by: YumVeganLunchIdeas
Bonus: versatile, filling, full of flavor

Get ready to have your mind blown with this delicious vegan crab salad, light, full of flavor & perfect as a canapé, salad, or sandwich filler.

Ideal make-ahead lunch or a fancy starter. Here at Yum HQ, we love that this salad can be perfect for any occasion or simple lunch.

Vegan Tofu Recipes - Best Vegan Egg Salad Sandwich | Hurry The Food Up

Best Vegan Egg Salad Sandwich

Check out the recipe here

Calories: 190kcal
Protein: 7g
Ready in: 5 minutes
Recipe by: VeganBlueberry
Bonus: super quick, flavorful, and tasty meal

This Vegan Egg Salad might actually fool you into thinking you are eating REAL Egg Salad! Himalayan Black salt is the secret ingredient that adds that sulfur ‘eggy’ flavor!

Delicious and simple, it’s ready in five minutes or less!

Vegan Tofu Recipes - Creamy Vegan French Onion Dip | Hurry The Food Up

Creamy Vegan French Onion Dip

Check out the recipe here

Calories: 68kcal
Protein: 1g
Ready in: 50 minutes (just 5 minutes prep)
Recipe by: CozyPeachKitchen
Bonus: mega easy and quick, perfect as a party appetizer or sandwich spread

Vegan dip made with caramelized onions, silken tofu, and classic French onion dip seasonings.

Vegan Tofu Recipes - Vegan Spinach Artichoke Dip | Hurry The Food Up

Vegan Spinach Artichoke Dip

Check out the recipe here

Calories: 153kcal
Protein: 6g
Ready in: 40 minutes
Recipe by: WatchLearnEat
Bonus: creamy, cheesy, tasty, and versatile

This creamy and flavorful Vegan Spinach Artichoke Dip is a warm, baked appetizer that all your guests will love – not just the vegans!

Made dairy-free using silken tofu and nutritional yeast, this recipe offers a vegan twist on the classic party favorite.

This vegan dip is also nut-free and has an oil-free option. Perfect for parties, potlucks, and of course, game day grub!

Vegan Desserts

Yes, tofu can even go in sweet dishes! In fact, it makes the most amazing creamy desserts – check these out!

Japanese Silken Tofu Dessert with Mango Coulis

Check out the recipe here
5 from 2 votes
Protein: 5g
Calories: 108kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: a delicious vegan dessert in just 10 minutes

Soft tofu and fresh tropical mango coulis make a healthy silken tofu dessert with a heavenly taste and no effort needed.

Silken Tofu Vegan Ice Cream

Check out the recipe here
5 from 2 votes
Protein: 5g
Calories: 161kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: the perfect after dinner treat

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

Vegan Tofu Recipes - Vegan Chocolate Cheesecake | Hurry The Food Up

Vegan Chocolate Cheesecake

Check out the recipe here

Calories: 363kcal
Protein: 6g
Ready in: 4 hours 20 minutes
Recipe by: AddictedToDates
Bonus: a decadent dessert fit for any party

Easy vegan chocolate cheesecake with an oreo cookie crust and chocolate ganache sauce.
This vegan cheesecake is no-bake and made without cashews. The perfect decadent chocolatey dessert for any occasion.

Vegan Tofu Recipes - Easy Vegan Tiramisu | Hurry The Food Up

Easy Vegan Tiramisu

Check out the recipe here

Calories: 322kcal
Protein: 4g
Ready in: 4 hours 30 minutes
Recipe by: RainbowNourishments
Bonus: don’t miss out on your Italian favourite just because you’re vegan

Easy vegan tiramisu using only 5 core ingredients and no cream cheese! This dessert takes only 20 minutes to prepare and is as creamy and delicious as the classic!

Vegan Tofu Recipes - Blueberry Tart | Hurry The Food Up

Blueberry Tart

Check out the recipe here

Calories: 202kcal
Protein: 6g
Ready in: 1 hours 20 minutes
Recipe by: DebraKlein
Bonus: perfect for summer parties

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

Tofu FAQs

We’ve answered all your tofu questions soy you know the facts!

How many calories are in tofu?

There are 76 calories in 100 grams of tofu, and 8 grams of protein.

How to store tofu?

According to Wiki-How you need to store tofu submerged in water in an airtight container as it is susceptible to bacteria. You should also change the water daily.

Is tofu healthier than meat?

While tofu is said to be healthier than meat in terms of the reduction in saturated fat content, there are concerns that eating too much can have a negative affect on women’s health.

Soy contains phytoestrogen which mimics oestrogen in the body and there have been cases where it’s temporarily stopped a woman’s monthly cycle when they’ve consumed too much, so don’t over do it!

Can you eat tofu raw?

Any type of tofu can be eaten ‘raw’, as it’s already partially cooked when you buy it in the shop.

However, there can be a small risk to health from contamination during manufacture so it’s advised that small children and pregnant women in particular cook it before eating.

It’s always a good idea to use paper towels to really dry out the tofu before cooking or eating.

I bet you love this list of vegan tofu recipes

I know there are definitely some in there I can’t wait to try.

Tofu is full of protein and so it’s a great ingredient to throw into any dish if you’re trying to build muscle.

Did you download the Free 7-Day High Protein Meal Plan yet? I think you’ll find it’s full of meal inspiration to help you on your fitness journey.

And if this list isn’t enough check out this collection of 55 more recipes!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




2 comments
  1. Having lived in South Korea for several years, I learned a lot about protein-filled tofu. Koreans drink it, fry it, boil it, make tofu soup…you name it, and they make it with tofu. However, like many Westerners, I was a bit put off by the sliminess of the soy wonder. Luckly, a Korean friend told me how to say goodbye to slime and that is to simply freeze the tofu before cooking. The result is a tofu that isn’t slimy and has a texture somewhat similar to meat.

    I hope this idea might interest others who want to cook tofu dishes that are free from slime

    1. Hi Susan, and thanks! Funny enough, I read the same recently and currently have a block defrosting in the fridge for this evening’s meal, I’m looking forward to it. Thanks for sharing, it sounds like a great tip! I gather you’re supposed to squeeze the water out after defrosting, too.