Guide to Cooking Tofu

Prep, Cook, Store and Enjoy in Different Ways

At Wow! You Look Good!, I focus on plant-based recipes that are simple, high in protein, and balanced in macros. If you enjoy recipes like these, consider subscribing to the Wow! You Look Good! newsletter for more plant-based inspiration and updates.

Tofu is a versatile, plant-based protein that can be enjoyed in countless ways. Whether you're just starting with tofu or looking to explore new cooking methods, understanding the different types and preparation techniques will help you make the most of this nutritious ingredient. In this guide, I’ll walk you through the basics of prepping tofu and link you to several of my favorite recipes that showcase tofu in all its glory.

Prepping Tofu: The Basics

When it comes to preparing tofu, the first thing to consider is the type of tofu you're working with. I always recommend starting with firm tofu, especially if you're new to cooking with tofu. Firm tofu has a dense texture and holds its shape well when cooked, making it perfect for many dishes. It’s also higher in protein compared to medium or silken tofu, making it an excellent choice for those looking to add more protein to their meals.

Silken tofu, on the other hand, has a soft, creamy texture, and is best used in smoothies, soups, and desserts where its smooth consistency is an asset.

Pressing Tofu:
While pressing firm tofu is often not necessary, it can be beneficial when you’re preparing tofu for stir-fries or grilling, as it removes excess water and helps the tofu absorb marinades better. To press tofu, simply wrap it in paper towels or a clean kitchen towel, and weigh it down with a heavy object (like a cast iron pan) for 30 minutes to an hour. For an even more efficient method, you can use a tofu press.

However, if you're using tofu in soups, smoothies, or sauces, pressing is generally not needed, and the tofu’s natural moisture can help achieve a creamy texture.

How to Cook Tofu: 7 Delicious Ways

Now that you have a solid understanding of tofu prep, let’s explore some of my favorite tofu recipes that showcase its versatility. Whether you’re craving crispy tofu, a hearty scramble, or a protein-packed stir-fry, these recipes will help you explore different ways of cooking tofu that fit your needs.

1. Air-Fryer Tofu – The One Where Tofu Gets Airy
   Crispy on the outside and tender on the inside, air-frying tofu is quick, easy, and yields amazing results. This method requires no oil and can be done in minutes! Perfect for meal prep or a crunchy snack.

2. Nutritional Yeast Tofu – The One With a Nutty Twist
   A tangy, flavorful marinated tofu coated in nutritional yeast, giving it a cheesy, nutty flavor. This one’s ideal for salads, grain bowls, or just enjoying as a snack.

3. Oven-Baked Tofu – The One With the Protein Punch
   Simple and effective, this recipe requires just a few ingredients and a bit of baking time. It’s perfect for adding protein to salads, bowls, or stir-fries. The key to success here is turning the tofu halfway through cooking for a perfect golden-brown texture.

4. Pan-Fried Tofu – The One That Adds Extra Crisp
   If you’re craving crispy tofu with a rich flavor, pan-frying is the way to go. This method gives the tofu a satisfying crunch and works well with many spices and marinades.

5. Quick Tofu – The One For the Rush Hour
   For those busy mornings or last-minute dinners, this recipe is quick and flavorful. With minimal prep and cook time, it’s the perfect solution for a healthy, protein-packed meal.

6. Simple Oven-Baked Tofu – The One With the Effortless Spices
   This easy-to-make oven-baked tofu requires just a few seasonings and a short baking time. A perfect choice for anyone new to tofu or looking for a simple method that delivers great flavor.

7. Tofu Feta Cubes – The One With the Faux Feta
   A fantastic plant-based alternative to traditional feta, this recipe involves marinating tofu in a flavorful blend of miso, apple cider vinegar, and lemon juice. It’s great for salads or enjoying as a snack.

How to Store Tofu & Keep It Fresh

Once you've prepped your tofu and cooked it, you may want to store leftovers or make tofu in bulk for later use. Here's a quick guide to help you store tofu properly:

Freezing Tofu

Freezing tofu enhances its texture, making it chewier and better at absorbing flavors. This is especially helpful if you're looking to prepare tofu in advance for meals throughout the week. Here’s how to freeze tofu:

1. Press the Tofu:
   Drain the tofu and press it to remove excess water. Use a tofu press or place it between two plates with a heavy object on top for 15–20 minutes.

2. Cut into Portions:
   Slice the tofu into your preferred serving sizes (e.g., cubes, slabs, or strips) based on how you plan to use it later.

3. Cook the Tofu (Optional):
   You can either bake, pan-fry, or air-fry the tofu before freezing. Follow the method that works best for your dish:

   • Bake: Preheat your oven to 400°F (200°C). Toss tofu pieces in oil, soy sauce, or seasonings. Arrange on a baking sheet and bake for 20–25 minutes, flipping halfway through.

   • Pan-Fry: Heat oil in a skillet over medium heat. Cook tofu until golden and crispy on each side (5–7 minutes per side).

   • Air-Fry: Toss tofu with oil or seasonings and air-fry at 375°F (190°C) for 10–15 minutes, shaking halfway through.

4. Cool Completely:
   Let the cooked tofu cool to room temperature to prevent ice crystals from forming during freezing.

5. Portion and Freeze:
   Place individual servings of tofu into airtight containers or freezer bags. If using a bag, press out as much air as possible before sealing. Label with the date and portion size.

6. Freeze:
   Store in the freezer for up to 3 months.

To Use Frozen Tofu:
To use frozen tofu, simply thaw it in the refrigerator overnight or in warm water if needed quickly. Reheat by sautéing, baking, or adding directly to soups or stir-fries. Freezing cooked tofu makes it convenient to add protein to meals without extra prep time!

Health Benefits of Tofu

Tofu is not only versatile but also highly nutritious. It's a complete source of protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. Tofu is also rich in iron, calcium (when fortified), and magnesium. It’s a great option for anyone following a plant-based diet or looking to increase their protein intake.

Additionally, tofu is low in calories and contains healthy fats, making it a great food to support a balanced diet. Whether you're cooking for muscle building or simply want to add more plant-based meals to your diet, tofu provides a satisfying, nutrient-dense option.

Make it Your Own!

One of the best things about tofu is how customizable it is. From marinating to frying, grilling, or baking, tofu can take on a wide range of flavors and textures. Feel free to experiment with different seasonings, spices, and sauces to find your perfect tofu recipe. Here are some ideas to get you started:

• Flavor Variations: Use different herbs and spices to transform your tofu, such as cumin, paprika, turmeric, garlic, or ginger.

• Toppings and Add-ins: Add your favorite vegetables, grains, or sauces to your tofu dishes for a more complete meal.

• Grilling Option: For a smoky flavor, grill tofu after marinating it in a spicy or tangy sauce.

If you're looking for plant-based, high-protein recipes, check out the recipes on the blog and explore my tailored Plant-Based Meal Plans for inspiration. Don´t forget to follow me on Pinterest and Instagram for more plant-based inspiration!

Build Your Own Meal Plan:

This recipe is part of the plant-based journey I share at Wow! You Look Good! Each of my recipes is crafted to be balanced, making it easy to integrate into your own meal plan. By using these recipes, you can create 3-5 meals per day tailored to your individual needs. Whether you’re aiming for 1200-1400 calories, or reaching up to 2200-2500 calories with 5 meals, you can use my recipes to nourish your body in a way that works for you. This flexibility allows you to meet your macronutrient goals and fuel your day, whether you're eating for energy, muscle recovery, or general wellness.

---