Easy Tofu Recipes for a Flavorful Dinner

Top Tofu Recipes For Beginners

Tofu is to soy milk as cheese is to dairy milk.

As explained by Megan Prendergast, cheese is made when milk separates into curds and whey, and tofu is made when soy milk separates into curds and whey. So, tofu is the curd of soy milk – and as a result, it is sometimes called bean curd.

Tofu is a versatile and protein-rich ingredient that is becoming popular as a meat alternative in many kitchens worldwide. This soy-based food is rich in nutrients such as protein, calcium, iron, and essential amino acids, making it a nutritious addition to any diet.

Whether you’re a seasoned tofu eater or just starting to explore its culinary versatility, adding easy tofu recipes for dinner rotations can be both nutritious and delicious. In this article, we’ll get to know a little more about tofu and explore some quick dinner ideas with tofu catering to beginners and seasoned cooks alike.

A Little Something About Tofu

Tofu, also known as bean curd, has a rich history dating back over 2,000 years ago. Tofu is also considered one of the oldest foods in the world and is believed to be accidentally discovered by a Chinese cook who curdled soy milk with nigari, a natural coagulant derived from seawater. 

Since then, tofu has become a dietary staple across Asia and beyond, valued for its versatility, affordability, and nutritional benefits. Today, tofu is enjoyed in a variety of cuisines worldwide, from comforting stir-fries to innovative plant-based desserts, making it a beloved and enduring component of global culinary culture.

Kinds of Tofu and What They Are For

There are five main kinds of Tofu and have different consistencies with unique culinary roles. They are:

  • Silken tofu – The most famous one and this isn’t pressed or drained and has a custardy texture. This is great for puddings and dips, and it can be blended into smoothies.
  • Firm tofu – This kind of tofu holds its shape well and is ideal for grilling, stir-frying, or baking, absorbing marinades and sauces to infuse it with flavor. 
  • Extra-firm tofu is even denser and more robust, making it suitable for slicing and pan-searing or crumbling into dishes like scrambles or tacos.
  • Soft tofu – This is obviously the softer kind and works well in casseroles and soups.
  • Medium-firm tofu – This has a rougher texture than soft tofu but will still crack with handling. This is a good choice for dishes that don’t require much manipulation, like braising or boiling.

Tofu Nutrition

Tofu is not only known for its culinary versatility but also for its impressive nutritional profile. Packed with plant-based protein, tofu serves as a valuable protein source for vegetarians and vegans. Additionally, tofu is rich in essential nutrients such as calcium, iron, and magnesium, supporting bone health and overall well-being. 

Tofu nutritional profile according to Food Data Central:

Each 3.5-ounce (oz), or 100-gram (g), serving of firm, calcium-set tofu offers the below nutrients.

Protein17 g
Carbs3 g
Fiber2 g
Fat9 g
Calcium53% of the Daily Value (DV)
Manganese51% of the DV
Copper42% of the DV
Selenium32% of the DV
Vitamin A18% of the DV
Phosphorus15% of the DV
Iron15% of the DV
Magnesium14% of the DV
Zinc14% of the DV

Easy Tofu Recipes For Dinner

Looking for flavorful and easy tofu recipes for dinner? This versatile soy-based ingredient offers a variety of culinary options. Whether you’re a tofu lover or just dipping your toes into the tofu waters, these five quick dinner ideas with tofu will surely delight your taste buds and satisfy your hunger.

  1. Baked Tofu Skewers
Baked Tofu Skewers

These Baked Tofu Skewers are a delightful twist on traditional skewers, offering a flavorful and plant-based alternative. Firm tofu cubes are marinated in a savory blend of soy sauce, garlic, and ginger, then baked to perfection, resulting in a dish that’s crispy on the outside and tender on the inside. 


  • Tofu – 2 blocks of Extra Firm Tofu
  • 1 zucchini – You can use any veggies you want
  • Soy Sauce
  • Balsamic vinegar
  • Red wine vinegar
  • Yellow mustard
  • Maple syrup
  • Smoked paprika
  • Onion powder
  • Garlic powder


  1. For the marinade:
  • Mix all liquid ingredients and powder seasoning and whisk.
  • Cut the tofu into cubes, and marinate for at least 6 hours (or shorter if desired).
  • Soak the skewers: Submerge skewers in water for a couple of hours to prevent burning.
  1. Baking:
  • Thread tofu and veggies: Thread marinated tofu and veggies onto skewers.
  • Bake skewers, rotating and basting with marinade.
  1. For the sauce:
  • Heat leftover marinade with arrowroot starch to thicken, then slather onto baked tofu skewers before serving. Enjoy!

Complete recipe here:

  1. Air-Fryer Tofu

This quick and delicious easy tofu recipe for dinner is perfect for health-conscious eaters seeking an alternative to meat like chicken. Using the air fryer, the tofu cooks in just over 10 minutes, a significant time saver compared to a standard oven which takes over 30 minutes. 

Enjoy flavorful, crispy, and chewy tofu bites that can be used in various dishes, just like chicken.


  • Tofu – Firm or extra firm tofu
  • Soy sauce
  • Oil
  • Salt
  • Spices – garlic powder, smoked paprika, and black pepper.
  • Cornstarch


  • Remove the tofu from the package, drain, and pat it dry with a clean kitchen towel.
  • Using your hands, break the tofu into bite-size pieces.
  • In a separate bowl, mix the tofu and add oil, soy sauce, garlic powder, paprika, salt, black pepper, and cornstarch.
  • Toss gently in the marinade, with a spoon, until fully coated.
  • Brush your air-fryer basket with a thin coat of oil to prevent the tofu from sticking.
  • Transfer tofu into an air-fryer basket. Arrange mainly on a single layer without too much overlapping.
  • Air fry the tofu at 400°F or 200°C for 12 to 15 minutes. Halfway through cooking, separate the tofu bits from each other with a fork, and shake the basket.

Click here for the complete recipe.

  1. Pan-Fried Sesame Garlic Tofu

This quick dinner idea with tofu bursts with delicious flavors. Tender tofu pieces are pan-fried until golden and crunchy, then coated in a tantalizing spicy honey garlic sauce for an irresistible taste experience.


For the Fried Tofu:

  • Tofu – Choose an extra firm or firm tofu. 
  • Cornstarch 
  • Sesame oil and vegetable oil

For the Sauce:

  • Soy sauce
  • Honey
  • Sambal oelek
  • Garlic paste.
  • Rice wine vinegar


  1. Preparing and frying the tofu:
  • Drain the tofu by pressing the liquid out of the tofu before you fry it.
  • Slice the tofu into smaller cubes.
  • Toss the tofu pieces in a thin layer of cornstarch.
  • Heat sesame oil and a bit of vegetable oil in a large skillet, and pan-fry the tofu until golden brown.
  1. Making the sauce:

In a separate bowl, mix all the liquid and spices together. Add the sauce to the pan and stir everything together while the sauce thickens.

  1. Arrange on a plate and serve.
  1. Tofu Tacos
Tofu Tacos

Tofu tacos are easy tofu recipes for dinner that are fun yet simple and a great way to incorporate this healthy food into your dinner occasions. These tofu tacos are sure to be a hit with both vegetarians and meat-eaters alike.


  • 1 block of firm tofu
  • Lime juice
  • Chili powder
  • Cumin
  • Garlic powder
  • Tortillas
  • Shredded lettuce
  • Diced tomatoes
  • Avocado slices
  • Salsa


  1. Marinate tofu in a mixture of lime juice, chili powder, cumin, and garlic powder for at least 30 minutes.
  2. Pan-sear or grill the tofu until nicely browned and infused with flavor.
  3. Serve the tofu in warm tortillas.
  4. Top with shredded lettuce, diced tomatoes, avocado slices, and salsa.
  1. Tofu Curry

Curries are a great way to pack a ton of flavor into a single dish, and tofu lends itself beautifully to this versatile culinary genre. For quick and dinner ideas with tofu, a tofu curry dish is a perfect choice, offering a rich and aromatic blend of spices, vegetables.


  • Onion
  • Garlic
  • Ginger
  • Tofu
  • Turmeric
  • Cumin
  • Coriander
  • Canned coconut milk
  • Steamed rice or naan bread


  1. Sauté onions, garlic, and ginger in a large pot or skillet.
  2. Add curry spices such as turmeric, cumin, and coriander.
  3. Stir in diced tofu and canned coconut milk.
  4. Simmer until the tofu is heated through and the flavors have melded together.
  5. Serve the tofu curry over steamed rice or with naan bread for a satisfying and aromatic dinner.


Tofu is a highly versatile ingredient that can be easily incorporated into a variety of dinner recipes. Whether you’re a beginner or an experienced cook, these easy tofu recipes are sure to please your palate and satisfy your hunger. From stir-fries to tacos to curries, there’s no shortage of delicious ways to enjoy tofu for dinner. So why not give tofu a try and elevate your weeknight meals with these flavorful and nutritious dishes?