There are several good reasons to adopt a plant-based diet. Eating a diet that’s low in animal products and high in fruits, vegetables, nuts, seeds, and whole grains is associated with a lower risk of health conditions, including obesity, type 2 diabetes, and heart disease, according to the Physicians Committee for Responsible Medicine.
Unfortunately, people who eat a diet completely free of animal products — called veganism — may miss out on specific nutrients normally found in meat and other animal products, including protein, according to a study review.
One way plant eaters can get more protein in their diet: tofu. “Tofu is a good source of protein and contains all of the essential amino acids that your body needs,” says Maggie Michalczyk, RDN, a recipe developer in Chicago.
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What Are the Nutritional Benefits of Tofu?
Tofu, a common meat substitute made of condensed soy milk, contains roughly 80 calories; 8 grams (g) of protein, garnering 16 percent of the daily value (DV); and 2 g of fiber, which is 6 percent of the DV, in 3 ounces, according to the U.S. Department of Agriculture.
It’s also a good source of calcium — with roughly 150 milligrams (mg), which is about 15 percent of the DV — and provides iron (1.4 mg, for 8 percent of the DV), Michalczyk says.
What’s more, tofu fits into practically any dish. “Tofu is super versatile and takes on the flavor of almost any sauce and marinade you pair with it,” Michalczyk says.
To incorporate more of this plant-based protein into your diet, start with one of these easy tofu recipes.
Silken Tofu Chocolate Mousse
This simple dessert from As Easy as Apple Pie calls for just three ingredients: silken tofu, dark chocolate, and maple syrup. Plus, it takes only five minutes to blend everything (allow 30 minutes for the dessert to cool in the refrigerator). One serving offers 270 calories, 16 g fat (8 g saturated fat), 21 g carbohydrates, 4 g fiber, 18 g sugar, and 8 g protein. You can top it with chocolate shavings, berries, chopped nuts, shredded coconut, or a dash of cinnamon or cayenne.
Vegan Energy-Boosting Smoothie
Silken tofu and avocado give this vegan smoothie from Kara Lyndon Nutrition a rich, creamy texture, while a combination of berries, banana, baby spinach, walnuts, hemp seeds, and pitted dates provide tons of added nutrients. Spinach, for example, is a good source of magnesium, a mineral that helps regulate blood pressure, with 78 mg, for 19 percent of the DV, per ½ cup of boiled spinach, according to the National Institutes of Health (NIH). Avocado, walnuts, and hemp seeds are all a rich source of omega-3 fatty acids, a group of polyunsaturated fatty acids that may lower cholesterol and inflammation, and monounsaturated fat, a healthy fat that helps boost levels of HDL (“good”) cholesterol, according to the Academy of Nutrition and Dietetics.
Hot and Sour Vegetable Soup With Tofu
For a light yet flavorful meal, throw together this tofu soup courtesy of Budget Bytes. It’s packed with vegetables like red cabbage, carrots, green onions, and mushrooms, as well as anti-inflammatory spices like ginger. According to the Arthritis Foundation, ginger contains anti-inflammatory properties similar to ibuprofen (Advil, Motrin). Once you’re ready to eat, sprinkle some extra green onions on top for added flavor and texture.
Vegan Spicy Scrambled Tofu Breakfast Tacos
These breakfast tacos from Blissful Basil feature a spicy tofu scramble topped with a creamy avocado mash and a few dashes of hot sauce. The base is made up of pepper, red onion, tomato, and a blend of chili powder and smoked paprika, giving the dish a spicy, smoky flavor. Bonus: This meal comes together in just 30 minutes.
Easy Vegan Manicotti With Tofu Ricotta
Vegan pasta lovers will appreciate this dairy-free version of classic manicotti created by Simply Quinoa. Instead of ricotta cheese, this recipe blends tofu with nutritional yeast, garlic powder, and parsley for a cheese-like filling. You can buy jarred tomato sauce, but this recipe offers a simple version that’s full of Italian spices and flavors, like onion and garlic powder. To make the recipe gluten-free, use brown rice manicotti noodles in place of traditional noodles. One serving provides roughly 406 calories, 12 g fat (4 g saturated), 56 g carbs, 23 g protein, and 7 g fiber.
Panfried Sesame Garlic Tofu
For an Asian-inspired meatless side, try this panfried sesame garlic tofu from Table for Two. You need just five ingredients for the sauce (honey, chili garlic sauce, low-sodium soy sauce, rice wine vinegar, and cornstarch) and 45 minutes to put everything together. One serving provides roughly 313 calories, 16 g fat, 17 g carbs, and 19 g protein. To turn it into a full meal, serve with your favorite rice and veggies.
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Tofu Pancakes
Believe it or not, silken tofu creates soft and light pancakes, and this dairy-free version from Anna Banana takes only 20 minutes to prepare. To make it gluten-free as well, swap out the all-purpose flour for a gluten-free option. Once you’re ready to eat, top the cakes with maple syrup and berries for added sweetness — and nutrients. A ½ cup of fresh strawberry slices, for example, provides 49 mg of vitamin C, for 54 percent of the DV of a nutrient that plays a role in immune health and helps your body metabolize protein, according to the NIH.
Buffalo Tofu Wings
For a vegan-friendly, gluten-free appetizer, try these simple tofu buffalo “wings” from Simple Vegan Blog using four simple ingredients: firm tofu, cornstarch, extra virgin olive oil, and hot sauce. And while you can whip up the vegan ranch dip included in the recipe, you can also dip the wings in vegan mayo, ketchup, or any other sauce of choice.
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Green Curry
This dish from Pinch of Yum combines tofu, sweet potato chunks, broccoli florets, coconut milk, and green curry paste for a nutritious Thai meal. One serving provides 305 calories, 2.2 g fiber, 7.5 g protein, 14.5 g carbs, and hearty amounts of vitamin C (32.9 mg, which is 36.5 percent of the DV) and vitamin A (578.5 micrograms, for 64 percent of the DV). Vitamin A plays a role in immune and eye health, and helps you maintain a healthy heart and lungs, according to the NIH. Serve this curry with brown rice to make it a complete meal.
Simple Tofu Scramble
If you’re looking for a vegan alternative to classic scrambled eggs, try this simple tofu scramble from Simple Vegan Blog. It takes only four ingredients (firm tofu, salt, turmeric powder, and ground black pepper) and 15 minutes to put together, making this a quick breakfast option. Plus, a serving provides 80 calories, 4.7 g fat (1 g saturated fat), 2.1 g carbs, 1.1 g fiber, and 9.3 g protein. Feel free to mix in your favorite veggies and spices to change the flavor and texture.
Kayli Anderson, RDN
Medical Reviewer
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.
Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.
Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.
She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.
Lauren Bedosky
Author
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.