Are you looking for delicious and nutritious ways to boost your protein intake? Look no further! As a vegetarian or vegan, it can be challenging to find tasty and satisfying meals that also pack a protein punch. That’s where tofu comes in – this versatile and highly absorbent soy product is a great source of plant-based protein. In this article, we’ll explore 18 mouth-watering high protein tofu recipes that are perfect for muscle building and overall health.
From spicy stir-fries to creamy smoothie bowls, these recipes showcase the incredible versatility of tofu as an ingredient. Whether you’re looking for a quick and easy lunch or a satisfying dinner option, we’ve got you covered. So let’s get started and dive into the world of high protein tofu recipes!
Spicy Sriracha Tofu Stir-Fry
Add a kick to your stir-fry game with this simple and flavorful recipe featuring crispy tofu, spicy sriracha sauce, and a medley of colorful vegetables.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 cup broccoli florets
– 2 teaspoons sriracha sauce
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add onion and garlic; cook until onion is translucent, about 2 minutes.
4. Add bell pepper and broccoli; cook until tender-crisp, about 3-4 minutes.
5. In a small bowl, whisk together sriracha sauce and soy sauce. Pour into the pan and stir to combine.
6. Add tofu back into the pan and toss to coat with the spicy sauce.
7. Season with salt and pepper to taste.
8. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Garlic Herb Baked Tofu
Transform your tofu into a savory and aromatic delight with this simple recipe.
Ingredients:
– 1 block of extra-firm tofu, drained and cut into cubes
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together the minced garlic, olive oil, chopped rosemary, and dried thyme.
3. Place the tofu cubes in a shallow baking dish and brush them with the garlic-herb mixture.
4. Sprinkle salt and pepper to taste.
5. Bake for 20-25 minutes or until the tofu is golden brown and crispy on the outside.
Cooking Time: 20-25 minutes
Peanut Butter Tofu Smoothie Bowl
Start your day with a creamy and nutritious smoothie bowl packed with protein-rich tofu, nutty peanut butter, and crunchy toppings. This refreshing treat is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1/2 cup silken tofu
– 2 tablespoons peanut butter
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
– Toppings: sliced almonds, shredded coconut, and chopped fresh mint
Instructions:
1. In a blender, combine tofu, peanut butter, banana, almond milk, and honey.
2. Blend until smooth and creamy, adding ice cubes if desired for a thicker consistency.
3. Pour the mixture into a bowl.
4. Top with your preferred toppings (almonds, coconut, and mint).
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Teriyaki Tofu Skewers
This recipe combines the classic flavors of teriyaki sauce with tender tofu and colorful vegetables, all wrapped up in a convenient skewer format. Perfect for a quick and easy dinner or as an appetizer for your next gathering.
Ingredients:
– 1 block extra-firm tofu, cut into 1-inch cubes
– 1/4 cup teriyaki sauce
– 1 tablespoon soy sauce
– 2 tablespoons brown sugar
– 1 teaspoon grated ginger
– 1/4 cup vegetable oil
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 20 bamboo skewers
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together teriyaki sauce, soy sauce, brown sugar, and ginger.
3. Add the tofu cubes and toss to coat.
4. Thread the tofu, bell pepper pieces, onion pieces, and bamboo skewer onto each stick, leaving a small space between each piece.
5. Brush the vegetable oil over the skewers.
6. Bake for 15-20 minutes or until the tofu is golden brown.
Cooking Time: 15-20 minutes
Buffalo Tofu Bites
These crispy and spicy bites are a game-changer for anyone craving the flavors of buffalo wings without the meat. Marinating tofu in a tangy buffalo sauce mixture creates a delightful contrast of textures and tastes.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/2 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup buffalo sauce (store-bought or homemade)
– Vegetable oil for frying
Instructions:
1. In a shallow dish, mix together flour, cornstarch, paprika, garlic powder, salt, and black pepper.
2. Dip each tofu piece into the dry mixture, coating evenly.
3. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat.
4. Fry coated tofu pieces for about 5-7 minutes on each side, until crispy and golden brown.
5. Remove from oil and place on paper towels to drain excess oil.
6. In a separate saucepan, warm buffalo sauce over low heat.
7. Toss fried tofu pieces in buffalo sauce until well-coated.
Cooking Time: 15-20 minutes
Tofu Scramble with Spinach and Turmeric
A flavorful and nutritious breakfast or brunch option that’s perfect for a quick morning pick-me-up.
Ingredients:
– 1 block of extra-firm tofu, drained and crumbled
– 2 cups fresh spinach leaves
– 1/2 teaspoon turmeric powder
– 1 small onion, diced
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: paprika or chili flakes for added heat
Instructions:
1. Heat the olive oil in a non-stick skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the crumbled tofu, turmeric powder, salt, and pepper. Stir to combine.
5. Reduce heat to low-medium and let the mixture simmer for about 5-7 minutes, stirring occasionally, until the tofu is lightly browned and scrambled-like.
6. Add the fresh spinach leaves and stir until wilted.
7. Serve hot and enjoy!
Cooking Time: Approximately 15-20 minutes.
BBQ Tofu Tacos
Elevate your taco game with this flavorful BBQ tofu recipe that’s sure to please both meat-eaters and vegans alike. Crispy, caramelized tofu meets tangy BBQ sauce, crunchy slaw, and warm tortillas – it’s a match made in heaven!
Ingredients:
– 1 block of extra-firm tofu, drained and cut into small cubes
– 1/4 cup of your favorite BBQ sauce
– 2 tablespoons of olive oil
– 1 tablespoon of lime juice
– 1 teaspoon of smoked paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– Shredded lettuce, diced tomatoes, and chopped cilantro (optional)
Instructions:
1. Preheat your grill or grill pan to medium-high heat.
2. In a shallow dish, whisk together BBQ sauce, lime juice, smoked paprika, salt, and pepper.
3. Add the tofu cubes to the marinade and toss to coat. Let sit for at least 10 minutes.
4. Grill the tofu for 5-7 minutes per side, or until golden brown and crispy.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos with grilled tofu, your favorite toppings, and a drizzle of BBQ sauce.
Cooking Time: 15-20 minutes
Maple Glazed Tofu with Walnuts
Elevate your vegan game with this sweet and savory recipe that combines the richness of maple syrup with the crunch of walnuts. Perfect as a main dish or as a topping for salads, wraps, or bowls.
Ingredients:
– 1 block extra-firm tofu, drained and cut into cubes
– 2 tablespoons pure maple syrup
– 1 tablespoon soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– 1/4 cup chopped walnuts
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together maple syrup, soy sauce, rice vinegar, and sesame oil.
3. Place tofu cubes in a shallow dish and brush with the glaze.
4. Sprinkle walnuts over the tofu and toss gently to combine.
5. Bake for 20-25 minutes or until the tofu is golden brown and crispy.
6. Remove from oven and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Tofu and Chickpea Curry
This flavorful and nutritious curry combines tender tofu and chickpeas with aromatic spices, perfect for a quick and easy meal or as a side dish. With its creamy texture and bold flavors, you’ll be hooked!
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves of garlic, minced
– 1 tablespoon of curry powder
– 1 teaspoon of ground cumin
– 1/2 teaspoon of turmeric
– 1/2 teaspoon of cayenne pepper (optional)
– 1 can of coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onions, garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook until the onions are translucent.
3. Add the tofu and chickpeas. Stir to combine.
4. Pour in the coconut milk and stir to coat.
5. Reduce heat to low and simmer for 10-15 minutes or until the sauce has thickened slightly.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves (if desired).
8. Serve hot over rice, naan, or with some crusty bread.
Cooking Time: 15-20 minutes
Lemon Pepper Grilled Tofu
Brighten up your meal with this zesty and flavorful recipe that combines the sweetness of lemon with the warmth of pepper. Perfect for a quick and easy dinner or lunch!
Ingredients:
– 1 block of extra-firm tofu, drained and cut into 1-inch cubes
– 2 lemons, juiced (about 2 tablespoons)
– 2 teaspoons black pepper
– 1 teaspoon olive oil
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together lemon juice and black pepper.
3. Place tofu cubes in a shallow dish and pour the lemon-pepper mixture over them. Let marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.
4. Remove tofu from marinade, letting any excess liquid drip off.
5. Brush grill or grill pan with olive oil to prevent sticking.
6. Grill tofu cubes for 3-4 minutes per side, or until golden brown and crispy on the outside.
7. Season with salt to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Tofu and Quinoa Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the creaminess of tofu with the nutty goodness of quinoa and the sweetness of bell peppers.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 1/2 cup firm tofu, crumbled
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix together cooked quinoa, crumbled tofu, chopped onion, garlic, cumin, paprika, salt, and pepper.
3. Stuff each bell pepper with the quinoa-tofu mixture, filling to the top.
4. Drizzle the tops with olive oil and cover with foil.
5. Bake for 30 minutes, then remove foil and bake for an additional 10-15 minutes or until peppers are tender.
Cooking Time: 40-45 minutes
Smoky Tofu and Black Bean Chili
This hearty chili recipe combines the smokiness of tofu with the richness of black beans, all wrapped up in a flavorful and comforting bowl. Perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 block extra-firm tofu, drained and cubed
– 2 tablespoons smoked paprika
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can black beans, drained and rinsed
– 2 cups vegetable broth
– 1 tablespoon chili powder
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, cook the tofu in 1 tablespoon of oil over medium-high heat until golden brown.
2. Add the onion, garlic, and bell pepper; cook until vegetables are tender.
3. Stir in smoked paprika, chili powder, and vegetable broth.
4. Add black beans and bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until heated through.
Cooking Time: 30-40 minutes
Tofu and Broccoli Stir-Fry with Cashews
A quick and flavorful stir-fry recipe that combines the nutty goodness of cashews with the savory taste of tofu and broccoli. Perfect for a weeknight dinner or lunch prep.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 3 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon grated ginger
– 1/4 cup cashews
– Salt and pepper to taste
– Cooked rice or noodles for serving
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the broccoli to the pan and stir-fry until tender, about 3-4 minutes.
4. In a small bowl, whisk together soy sauce, oyster sauce (if using), and ginger. Pour the sauce over the broccoli and toss to coat.
5. Stir in the cashews and cook for an additional minute.
6. Return the tofu to the pan and stir-fry until combined with the broccoli mixture.
7. Season with salt and pepper to taste.
8. Serve over cooked rice or noodles.
Cooking Time: 15-20 minutes
Tofu and Avocado Protein Wrap
Get ready to fuel your day with this creamy and nutritious wrap! This recipe combines the savory taste of tofu with the richness of avocado, all wrapped up in a whole wheat tortilla.
Ingredients:
– 1/2 cup firm tofu, crumbled
– 1 ripe avocado, mashed
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon lime juice
– Salt and pepper to taste
– 1 large whole wheat tortilla
– Optional: mixed greens, sliced cucumber, cherry tomatoes for added freshness
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In the skillet, cook the tofu until golden brown (about 3-4 minutes per side).
3. Spread the mashed avocado on the tortilla, followed by the cooked tofu.
4. Add garlic and lime juice; season with salt and pepper to taste.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately, garnished with mixed greens and sliced cucumber if desired.
Cooking Time: 10-12 minutes
Crispy Tofu Nuggets with Honey Mustard
Transform plain tofu into crispy, savory nuggets coated with a sweet and tangy honey mustard sauce.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and crumbled
– 1 cup all-purpose flour
– 1/2 cup cornstarch
– 1/4 cup panko breadcrumbs
– 1/2 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons honey
– 2 tablespoons Dijon mustard
– Vegetable oil for frying
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a shallow dish, mix together flour, cornstarch, panko breadcrumbs, paprika, garlic powder, salt, and pepper.
3. Dip each tofu piece into the dry mixture, pressing gently to adhere.
4. Fry coated tofu pieces in hot oil until golden brown, about 3-4 minutes.
5. Remove from oil and place on a paper towel-lined plate to drain excess oil.
6. In a small bowl, whisk together honey and Dijon mustard.
7. Serve the crispy tofu nuggets with the honey mustard sauce for dipping.
Cooking Time: 15-20 minutes
Tofu and Lentil Buddha Bowl
A nutritious and flavorful bowl filled with protein-rich tofu, fiber-packed lentils, and a medley of roasted vegetables.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1 cup cooked lentils
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and chopped
– 1 can diced tomatoes
– 1 teaspoon cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss together the tofu, lentils, olive oil, onion, garlic, bell pepper, and cumin.
3. Spread the mixture on a baking sheet and roast for 25-30 minutes, or until the vegetables are tender.
4. Stir in the diced tomatoes and season with salt and pepper to taste.
5. Serve the Buddha Bowl hot, garnished with fresh cilantro leaves.
Cooking Time: 30-35 minutes
Tofu and Sweet Potato Hash
Transforming humble ingredients into a satisfying breakfast or brunch, this Tofu and Sweet Potato Hash is an unexpected treat. A perfect blend of creamy tofu, sweet potatoes, and crispy textures, it’s sure to become a favorite.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 block firm tofu, drained and crumbled
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh herbs (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper; spread on the prepared baking sheet.
4. Roast for 20-25 minutes or until tender.
5. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add tofu, onion, and garlic; cook until golden brown (about 5-7 minutes).
6. Combine roasted sweet potatoes with the tofu mixture. Season to taste.
7. Garnish with fresh herbs, if desired.
Cooking Time: approximately 30-40 minutes
Miso Glazed Tofu with Sesame Seeds
Miso Glazed Tofu with Sesame Seeds Recipe
Summary: This recipe combines the savory flavor of miso paste with the nutty taste of sesame seeds to create a delicious and healthy tofu dish.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and cut into cubes
– 2 tablespoons of white miso paste
– 1 tablespoon of soy sauce
– 1 tablespoon of maple syrup
– 1 teaspoon of grated ginger
– 1/4 cup of sesame seeds
– 1 tablespoon of vegetable oil
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, whisk together miso paste, soy sauce, maple syrup, and grated ginger.
3. Place the tofu cubes in a shallow baking dish and brush the miso glaze all over them.
4. Sprinkle sesame seeds evenly over the tofu cubes.
5. Drizzle the vegetable oil over the tofu and sesame seeds.
6. Bake for 20-25 minutes or until the tofu is golden brown and crispy.
Cooking Time: 20-25 minutes
Serve hot with your favorite sides or use as a topping for salads, soups, or bowls. Enjoy!
Summary
Get ready to build muscle with these 18 flavorful high protein tofu recipes! From spicy stir-fries to savory curries, and from baked goods to smoothie bowls, this collection has something for everyone. Try Spicy Sriracha Tofu Stir-Fry, Garlic Herb Baked Tofu, or Peanut Butter Tofu Smoothie Bowl for a protein-packed meal. Or go for some international flair with Teriyaki Tofu Skewers, Buffalo Tofu Bites, or Miso Glazed Tofu with Sesame Seeds. Whatever your taste buds desire, these recipes are sure to satisfy!