Tofu is one of the best plant-based proteins out there, but finding easy tofu recipes to start with can feel overwhelming. If you’ve ever picked up a block of tofu at the store and thought, “What do I do with this?” then, you’re not alone.
For years, I never knew how to properly cook tofu, and would rarely ever order it when I ate out. I was all about the jackfruit, seitan, and beans, or truly anything besides tofu.
Maybe I let tofu’s reputation for blandness color my judgment, or maybe it’s just an intimidating ingredient to cook with. Probably both. But I faced my fears and I made a whole lot of tofu, and I learned how to make it rock my world.
That’s why I put together this roundup of simple tofu recipes that work even if you’re brand-new to cooking with it. These are some of the best tofu recipes for beginners because they’re quick, forgiving, and packed with flavor. Whether you’re looking for tofu meal prep ideas, tofu lunch recipes, or just a few beginner tofu recipes to build your confidence, this list will give you plenty of inspiration.
By the way, if you want access to easy vegetarian and vegan meal prep recipes, join the WWL Meal Prep Program! Every recipe in our library (over 600) can be made vegetarian or vegan and have been tested specifically for meal prep.
What is the easiest way to eat tofu?
If you’re just getting started, the easiest tofu recipes for beginners use firm or extra-firm tofu. This type holds its shape better than silken or soft tofu, making it perfect for stir-fries, baking, or pan-frying. Before you cook it, you’ll want to drain the water out, a super important step that helps the tofu crisp up and absorb flavors. Don’t worry, you don’t need fancy equipment. In the quick video below, we’ll show you how to press tofu at home with just a plate, paper towels, or a clean dish towel.
Once drained, tofu is incredibly versatile. You can cube it and toss it into a veggie stir fry, crumble it into a tofu scramble for breakfast, or roast it in the oven with your favorite seasonings. These are some of the best beginner tofu recipes because they’re simple, flavorful, and require minimal prep. With just a few tries, you’ll see why tofu is one of the most affordable and flexible proteins for meal prep and everyday cooking.
So, without further ado: twelve tofu recipes that are guaranteed to take your tofu to the next level.
Easy Tofu Recipes for Beginners:
Easy Tofu Breakfast Scramble – WWL
If you’re vegan or simply don’t eat eggs, tofu is one of the best substitutes to use in their place! The texture is really similar, and as you can see above, it can even take on the color of eggs! This is the perfect recipe to ease you into cooking with tofu because all you have to do is scramble it!
Related: 25+ Vegetarian Meal Prep Ideas
Easy Marinated Tofu — Simple Vegan Blog
I love that this recipe is relatively simple and quick to make without compromising on flavor — I really liked it! It reheats really well, too, although for meal prep purposes, if you’re going to use chives, chop those up and store them in a separate container to be sprinkled on post-microwave. It’s versatile in that it can be the main event in a dish — I ate it over rice, for example — or a tasty supporting player in a salad, buddha bowl, sandwiches, etc.
Egg Roll in a Bowl – WWL
This meal is inspired by the popular Chinese-American dish: the egg roll. If you’ve never had it, it’s generally a cabbage and meat-stuffed wheat wrap that’s deep-fried. It’s delicious. we’ve ditched the wraps here and swapped out the ground meat for tofu. This recipe is perfect to test out your tofu-making skills because the tofu is simply broken up into chunks, so it doesn’t have to be perfect.
Honey Ginger Tofu and Veggie Stir Fry — Pinch of Yum
Oh my god. This will ABSOLUTELY elevate your tofu. I’m getting hungry just thinking about it. I think this recipe was the turning point for me, the one that made me genuinely love tofu. I mean, that texture! Incredible. I didn’t have asparagus or carrots (unusual because carrots are maybe my favorite vegetable), so I used broccoli and sweet potato. Would recommend.
Related: 20 Vegan Meal Prep Ideas Under 40 Minutes
Veggie Ramen With Tofu and Marinated Eggs -WWL
This veggie-packed ramen is super flavorful, and meal prep friendly! In this recipe, you’ll be coating the tofu in cornstarch and soy sauce and cooking it in a skillet! When it’s time to eat, the tofu will soak up some of that delicious homemade broth and ooze with flavor!
Vegan Nashville Hot Tofu Nuggets — Rabbit and Wolves
As a Nashvillian, I couldn’t not try this recipe. It was definitely one of the more work-intensive ones. It’s hard to get anything to stick to tofu, but I managed alright. And it definitely hit the spot, although I doubled the amount of hot sauce in the sauce mixture and also added cayenne powder. I’d recommend taste testing and judging it for yourself based on how much spice you can handle and what kind of hot sauce you have on hand (I had Cholula, which is a bit milder on the spectrum). It also meal prepped surprisingly well! It wasn’t as crispy after being reheated in the microwave, of course, but it remained very good.
Peanut Tofu Stir Fry With Broccoli, Peppers, And Quinoa– WWL
If you like peanut butter, or any nut butter in general this is the recipe for you! It comes together in less than 30 minutes and is packed with flavor. If you’re not a fan of quinoa, I’ve made this recipe with noodles before and it was incredible.
Spicy Baked Tofu Burrito Bowl – Eat With Clarity
If you’re craving something spicy- you have to give this burrito bowl a try. This recipe has it all, spicy baked tofu, cilantro lime rice, roasted veggies, and you can top it off however you like! I would add avocado, hot sauce, and some cheese. Soyrizo would also be fantastic in this!
Related: Vegan Protein Sources For Delicious, Plant-Based Meals
Tofu Stir-Fry with Garlic Sauce — Connoisseurs Veg
This was so delicious, so crispy, so magical. Seriously. The texture of the tofu was amazing, and the sauce was delicious. Truly, I have zero complaints. It reheats well, the sesame seeds were a perfect garnish, the consistency of the sauce was neither runny nor globby. 10/10.
Crispy Fried Tofu — Martha Stewart
I was actually a little shocked by how much I loved this super-simple recipe. It’s basically French fries, but tofu. I didn’t have sriracha or mayonnaise on hand, so I just ate it with my preferred french fry condiment, mustard. And it was really good! All the satisfaction of biting into a crispy french fry, is compounded by the satisfaction of a denser, more fulfilling (to me, anyway) texture. It was so quick to make, too — definitely the easiest and fastest one on this list, something you can throw together from a bare-bones fridge and pantry.
Vegetarian Tofu Cashew Coconut Curry — Ambitious Kitchen
Curry is, in general, one of my favorite meals to meal prep: it’s incredibly versatile — I can basically use any and every vegetable in my fridge — and, in part because of that, I can eat it multiple times a week while still feeling like I’m getting enough variety. Plus, the longer it sits, the better the flavor. For some reason, I’ve never used tofu in my curry before this experiment, but this particular recipe is certain to elevate your tofu — the flavors are subtle and layered, so it’s a really enjoyable eating experience. A note: this recipe does seem to be sponsored by a specific brand of tofu, one that I’m sure is great, but I used my zero-waste tofu from Precycle to great success.
Homemade Miso Soup — Just One Cookbook
I couldn’t make a list of tofu recipes without including the tofu dish I’ve always loved most: miso soup. It’s one of the most comforting comfort foods of all time, and it’s beautifully simple, although if you want to truly make it from scratch, it does require a significant amount of prep. What I love most about miso soup is how much flexibility it has, and this recipe gives a really comprehensive overview of the dish without being overly specific about the ingredients. I feel cozier just thinking about it.
I hope you make one of these delicious tofu recipes at home! Comment below which one you try. And if you’re feeling adventurous, check out our collection of meal prep-friendly tempeh recipes next!
If you want more delicious recipes without the hassle of scouring the internet, join the Workweek Lunch Meal Prep Program! We have over 600+ meal prep-friendly recipes that can all be made omnivore, vegetarian, vegan, gluten-free, and dairy free. Let us do the hard work for you!
Tofu FAQs
Yes, pressing or draining tofu is one of the most important steps for making it taste good. Removing excess water helps it crisp up in the pan or oven and allows sauces to soak in. Even if you don’t have a tofu press, you can press it at home with a plate and paper towels.
Firm or extra-firm tofu is best for beginner tofu recipes because it’s easier to handle and doesn’t fall apart as easily. Silken tofu is great for soups or smoothies, but firm tofu is much more versatile when you’re just learning.
A simple stir fry, baked tofu cubes, or a tofu scramble are some of the best tofu recipes for beginners. They don’t require complicated techniques, and you’ll quickly see how tofu takes on the flavors of whatever sauce or seasoning you use.
Absolutely. Tofu holds up really well for tofu meal prep. Cooked tofu lasts about 4–5 days in the fridge and reheats easily in the microwave, oven, or skillet. It’s perfect for tofu lunch recipes like wraps, grain bowls, or stir-fries.
Yes! Tofu is a great protein for quick and balanced lunches. You can add it to salads, wraps, grain bowls, or bento boxes. If you’re looking for tofu lunch ideas, try pairing it with roasted vegetables and quinoa for an easy make-ahead meal.
