17 Tofu Recipes For Every Meal Of The Day

If you’ve found this post, chances are you’re a tofu lover, a plant-based eater or someone who is trying to add more tofu to their diet. Good for you because you’ve come to the right place!  First, I encourage you to read everything you need to know about tofu, then dive right into these 17 game-changing tofu recipes. There are options for lunch, dinner, dessert and beverages, so you can eat tofu all day long. Drop me a comment below and let me know if you try any of these! And don’t forget to pin them for later!

The are the 17 BEST healthy and simple tofu recipes created by Registered Dietitians to help you eat healthy during breakfast, lunch, dinner and dessert! #vegan #tofu #dinner #veganrecipes

Lunch Recipes

Butter Lettuce Salad with Corn, Bell Peppers, Tofu Croutons and Lime Vinaigrette

Butter Lettuce Salad with Tofu Croutons by Nutrition à la Natalie

This tasty vegan salad makes a vibrant and tasty side of simple or nutritious lunch. It’s a refreshing combination of sweet and tender butter lettuce, fresh corn, bell peppers and tofu croutons, topped with a lime vinaigrette.

Smoky Roasted Red Pepper and Gouda Soup by Snacking in Sneakers  

This red pepper soup is perfect for the tofu-hesitant, since the rich flavors of the roasted red peppers and smoked gouda mask the flavor of the tofu. But the silken tofu makes the soup creamy and packed with protein.

Tofu Kale Power Bowl with Tahini Dressing by Sharon Palmer 

This colorful power bowl of vegetables, tofu, and a creamy tahini dressing has 13 grams of protein! That means you’ll be full long after eating it!

Crispy Honey Mustard Tofu Sandwich by EatRealLiveWell 

A hearty sandwich with no meat?! Yes please! This crispy tofu sandwich is the perfect filling work lunch that will keep your energy levels high and help you power through the afternoon slug. 

Tofu Patty Melt by The Nutrition Adventure 

A healthy twist on an all time classic! This tofu patty melt will leave you feeling nostalgic and satisfied. 

Sweet Potato Soup by Nourish

Want to add a luscious and creamy texture to your soup? Then tofu is the right for you. This soup comes together in the instant pot and it’s nutritious and packed with protein. 

Dinner Recipes

Tofu Bahn Mi Bowls by Kara Lydon Nutrition

A vibrant bowl and fresh and pickled vegetables, topped with marinated tofu and spicy mayo will bring your palette to Vietnam. You need to make the pickled vegetables ahead of time, but it’s totally worth it!

Sheet Pan Garlic Tofu & Brussels Sprouts  by Emily Kyle Nutrition

An easy sheet pan meal of brussels sprouts, tofu, cranberries, and pumpkin seeds with quick clean up is the perfect dinner for after a long and crazy workday. 

General Tso’s Tofu by Lettuce Veg Out 

Love take-out, but hate how it makes you feel? Me too! Instead, make your own healthier version at home with this simple recipe. 

Greek Roasted Chickpeas with Tofu Feta and Freekeh by Grateful Grazer 

Channel the flavors of the Mediterranean with tofu and chickpeas. This tofu “feta” looks so much like the real thing, you won’t even miss the cheese in this recipe. 

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Vietnamese Tofu Lettuce Wraps  by Rachel Hartley Nutrition

These Asian lettuce wraps are the perfect combination of salty, savory, and fresh. Pro tip: make extra sauce to pour over rice, noodles, or salad bowls. 

30 Minute Thai Peanut Noodles  by Tara Rochford Nutrition 

If you forgot to prep dinner or go grocery shopping, this 30 minute peanut noodle bowl is for you. It’s totally customizable, so you can use whatever vegetables or leftovers you have in your fridge. 

Black Pepper Tofu by Dishing Out Health

Another 30-minute meal, this black pepper tofu has all the spicy and umami flavors of takeout without all the grease. Pair it with a grain and you’ve got a quick and tasty meal for any night of the week. 

Drinks & Desserts

Wild Blueberry Peanutty Protein Smoothie  by Nutrition Starring You

Tired of using protein powders in your smoothies? Try silken tofu! Not only does it give your breakfast a protein boost, but it will also make it extra creamy. Not to mention the recipe is totally adaptable to any smoothie recipe you already love!

Vegan Chocolate Mint Mousse by Julie Harrington RD

If you love the combination of chocolate and mint, you need this recipe in your life. This simple vegan mousse is made from silken tofu and tastes like a piece of Peppermint Patty!

Lemon Tofu Creme by Nutrition Starring You

More of a fruity dessert person? This Lemon Tofu Crème is a delicious addition to breakfast cereal or desserts.

Vegan Chocolate Pie by Snacking in Sneakers

This delectable dessert combines cold brew coffee concentrate, chocolate and silken tofu for a good-for-you dessert that tastes super decadent. Plus, the recipe has a simple 3-ingredient homemade crust that doesn’t require any baking! 

Post by Nicole Garcia. Nicole is a senior at NYU studying Nutrition and Dietetics with a minor in Business of Entertainment, Media, and Technology. She hopes to become a registered dietician soon and start up her own wellness based company. Follow her instagram to find out more @thenourishingpath.

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