Here are 29 easy and healthy tofu recipes for breakfast, lunch and dinner. Tofu, also known as bean curd, is a healthy plant based alternative for protein.

Perfect for a vegetarian or vegan diet plus there are many known health benefits especially for women’s health related issues including menopause and polycystic ovarian syndrome (PCOS).

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What is tofu made from?

Tofu is made from soy beans that have been soaked and the milk is then condensed and pressed into blocks. This can be used any way you would use any other protein. This is called firm tofu.

Tofu is also available in a silken variety which is a great substitute for cream and yoghurt.

Nutritional value of tofu

Tofu is an excellent product for weight control because it is low in fat but high in protein and contains many minerals which are beneficial for maintaining good health, especially for women suffering from PCOS or menopausal symptoms.


Just 4 ounces (1/2 cup) of firm tofu contains 92 calories and 10.1 grams of protein.

In comparison, this is how tofu compares to other protein rich foods:

  • 1/3 cup of milk contains 5.1 grams of protein
  • 1 x 3 ounce egg contains 6 grams of protein
  • 4 ounces of ground beef contains 26 grams of protein

The recommended daily intake of protein for most men is 56 grams and for women it is 46 grams. Just 1 cup of tofu per day will provide nearly half your daily protein requirement.


As mentioned above, just 4 ounces of tofu, nearly half of your daily protein requirement contains only 92 calories.

In comparison, 4 ounces of ground beef contains 331 calories and 4 ounces of cheese contains 320 calories. Tofu definitely wins hands down as a lower calorific food but still high in protein.


Low fat tofu is definitely lower in calories than regular tofu but in comparison to say beef and cheese, tofu has a much lower fat and cholesterol count.

In 4 ounces of beef there are15 grams of fat and 113 milligrams of cholesterol and in one egg there are 5.5 grams of fat and 187 milligrams of cholesterol. Just half a cup of firm tofu contains only 5 grams of fat and the low fat option only 1.5 grams of fat. This clearly makes it a much better protein option that is good for heart health and lowering your cholesterol.


Tofu is high in minerals such as calcium and iron, with 227 milligrams of calcium (about 22 percent of the recommended daily allowance) and 1.82 milligrams of iron per 1/2 cup serving.

Some brands of tofu may be lower in calcium content due to the processing procedure so be sure to check the label if you want to check the quantities of minerals in the tofu you’re buying.


The following are examples of recipes using both firm tofu and silken tofu. The firm tofu can be substituted in just about anyway you use meat. The silken tofu can be substituted in ways that you might use cream, yoghurt or mayonnaise. Both firm and silken tofu are excellent low fat, high protein substitutes for a lot of ingredients.

I have broken these recipe examples into breakfast, lunch and dinner so I’m sure you’ll find a recipe you will enjoy at any time of the day. Also, if you don’t have a particular ingredient as stipulated in some of these recipes, substitute with what you have.

I’ve also indicated beside the recipe name whether you will need firm or silken tofu. All of these recipes are interchangeable, that is my family love breakfast for dinner and there’s nothing wrong with pancakes for dinner, right?

The recipes for breakfast muffins or mini frittatas, for example, would make a great nutritious morning or afternoon snack to get you through until dinner time.





This is only the tip of the iceberg when it comes to tofu recipes. It really is flavorless and takes on the flavors used in the recipe. Substitute firm tofu in recipes you would normally use eggs or meat. Silken tofu is a good substitute for beaten eggs, cream, yoghurt or other creamy ingredients you would normally use.

I haven’t shared any dessert recipes but there are plenty online for cheesecakes, mousses, cakes etc. The same applies. Substitute silken tofu for ingredients like cream cheese, cream etc. Be mindful of any extra sweeteners that you use in desserts as that wouldn’t make it very healthy. Choose fruit or pureed vegetables to naturally sweeten your dessert.

I’m sure you’ll agree these recipes look delicious and I’m sure they taste good too. Try replacing tofu in your meals for a healthier alternative with so many extra health benefits.


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