How to Cook Tofu: Your Ultimate Guide to Delicious and Nutritious Meals


Welcome to our comprehensive guide on how to cook tofu! If you’re looking for a delicious and versatile plant-based protein that can be used in a variety of dishes, then tofu is the perfect ingredient for you. Not only is it loaded with nutrients and health benefits, but tofu can also be prepared in many different ways, making it a great addition to any meal.

In this article, we’ll cover everything you need to know about cooking with tofu–from selecting the right tofu for your dish, to prepping and cooking it, to serving and enjoying your delicious tofu creations. So whether you’re a seasoned tofu aficionado or a beginner looking to incorporate more plant-based foods into your diet, this guide has got you covered.

Why Tofu?

Before we get into the nitty-gritty of tofu cooking, let’s take a moment to talk about why this versatile ingredient is so great. Tofu, also known as bean curd, is made from soybeans, and is an excellent source of plant-based protein, iron, and calcium. It’s also low in calories and fat, making it a healthy addition to any diet.

But tofu’s benefits extend beyond just its nutritional profile. Tofu is incredibly versatile and can be used in a variety of dishes, from savory stir-fries to sweet desserts. It also has a neutral taste that can be easily infused with other flavors, making it a great canvas for experimenting with different spices and seasonings.

So whether you’re looking to try something new in the kitchen, or simply want to incorporate more plant-based protein into your diet, tofu is a great place to start.

How to Cook Tofu: A Step-by-Step Guide

Step 1: Choosing Your Tofu

The first step in cooking with tofu is selecting the right type for your dish. Tofu comes in many different varieties, from soft and silky to firm and extra-firm. Here’s a quick rundown of the most common types:

Type Texture Best For
Silken Tofu Soft, Custard-Like Smoothies, Creamy Dishes, Desserts
Soft Tofu Tender, Delicate Soups, Stews, Sauces, Dressings
Firm Tofu Dense, Chewy Stir-Fries, Grilling, Baking
Extra-Firm Tofu Very Dense, Meaty Stir-Fries, Grilling, Baking, Sandwiches

When selecting your tofu, consider what type of dish you’ll be making and choose a texture that will complement it. Silken tofu is great for smoothies and desserts, while firm and extra-firm tofu are better for savory dishes that require more texture.

Step 2: Preparing Your Tofu

Once you’ve chosen your tofu, it’s time to prepare it for cooking. Here are some general tips for preparing tofu:

  • Drain your tofu: Most tofu comes packed in water, so be sure to drain it before cooking. Simply remove the block of tofu from the package and gently press it between two clean towels or paper towels to remove any excess liquid.
  • Wrap your tofu: To further remove excess water, wrap your tofu in a clean towel or paper towel and place a heavy object, like a cast-iron skillet, on top. Let it sit for at least 10-15 minutes to remove as much liquid as possible.
  • Cut your tofu: Once your tofu is drained and wrapped, you can cut it into your desired shape and size. Cubes, slices, and triangles are all common shapes for tofu.

Step 3: Cooking Your Tofu

Now that your tofu is prepared, it’s time to start cooking! Here are some of the most common ways to cook tofu:


Stir-frying is a quick and easy way to prepare tofu that results in a crispy, flavorful dish. Here’s how to do it:

  1. Heat a wok or large skillet over high heat.
  2. Add a tablespoon of oil and swirl to coat the pan.
  3. Add your tofu cubes and stir-fry for 2-3 minutes, or until lightly browned on all sides.
  4. Add your vegetables, sauce, and seasonings, and continue stir-frying until everything is cooked through and your tofu is crispy and golden brown.
  5. Serve hot over rice or noodles.


Baking is a great way to cook tofu that results in a chewy, meaty texture. Here’s how to do it:

  1. Preheat your oven to 400°F.
  2. Arrange your tofu cubes or slices on a baking sheet lined with parchment paper.
  3. Brush your tofu with your desired sauce and seasonings.
  4. Bake for 20-30 minutes, or until your tofu is golden brown and crispy on the outside and tender on the inside.
  5. Serve hot or cold, as desired.


Grilling is a delicious way to cook tofu that results in a smoky, char-grilled flavor. Here’s how to do it:

  1. Preheat your grill to medium-high heat.
  2. Brush your tofu with your desired sauce and seasonings.
  3. Grill your tofu for 3-4 minutes per side, or until charred and crispy.
  4. Serve hot off the grill, with your favorite sides and toppings.

Step 4: Serving Your Tofu

Finally, it’s time to serve your delicious tofu creations! Here are some tips for serving tofu:

  • Add your tofu to your favorite dishes, like stir-fries, salads, and noodle bowls.
  • Use tofu as a meat substitute in sandwiches, wraps, and tacos.
  • Serve your tofu hot or cold, depending on the dish, and top with your favorite garnishes and seasonings.

FAQs: Your Tofu Questions, Answered!

1. Is tofu healthy?

Yes! Tofu is a great source of plant-based protein, iron, and calcium, and is low in calories and fat. It’s a healthy addition to any diet.

2. Is tofu easy to cook?

Yes! Tofu can be cooked in a variety of ways, from stir-frying to baking to grilling. It’s a versatile ingredient that is easy to work with.

3. How do I choose the right tofu for my dish?

Consider the texture of your desired dish when choosing your tofu. Soft and silken tofu are great for creamy dishes and desserts, while firm and extra-firm tofu are better for savory dishes that require more texture.

4. How should I prepare my tofu before cooking?

Drain your tofu and wrap it in a clean towel or paper towel to remove excess liquid. Then, cut it into your desired shape and size.

5. What are some common ways to cook tofu?

Stir-frying, baking, and grilling are all common ways to cook tofu.

6. Can I freeze tofu?

Yes! Freezing tofu can change its texture, making it chewier and more meat-like. Simply drain and wrap your tofu, place it in a freezer-safe container, and freeze for up to three months.

7. How should I store leftover tofu?

Store leftover tofu in an airtight container in the fridge for up to four days.

8. Can I marinate tofu?

Yes! Tofu can be marinated in a variety of sauces and seasonings for added flavor. Simply place your tofu in a marinade and let it sit for at least 30 minutes, or overnight for maximum flavor.

9. Can I air-fry tofu?

Yes! Air-frying is a healthy and delicious way to prepare tofu. Simply prepare your tofu as desired, then air-fry at 375°F for 15-20 minutes, or until golden brown and crispy.

10. Is there a difference between silken and soft tofu?

Yes! Silken tofu is softer and creamier than soft tofu, and is great for creamy dishes and desserts.

11. How can I add flavor to my tofu?

Tofu can be infused with a variety of flavors by marinating it in sauces and seasonings, rubbing it with spices before cooking, or cooking it in flavorful sauces and broths.

12. Can I use tofu as a substitute for meat?

Yes! Tofu is a great meat substitute that can be used in sandwiches, wraps, tacos, and more.

13. How can I make my tofu crispy?

To make your tofu crispy, be sure to drain and wrap it before cooking, and use high heat when cooking, such as in a stir-fry or on the grill.


Now that you know how to cook tofu, the possibilities are endless! From stir-fries to salads to desserts, tofu is a versatile and delicious ingredient that can be used in a variety of dishes. So next time you’re in the kitchen, give tofu a try–you might just be surprised at how delicious and nutritious it can be.

Remember to experiment with different textures, sauces, and seasonings to find your perfect tofu dish. And most importantly, have fun and enjoy your delicious plant-based meals!


The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The opinions expressed in this article are those of the author and do not necessarily reflect the views of Google, its affiliates, or its employees.

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