Why These High Protein Tofu Recipes are for YOU
This roundup of easy high protein tofu recipes is for all the tofu skeptics (and lovers) out there. I had so much fun scouring the internet for the tastiest, most flavorful tofu meal prep recipes around.
In this roundup you’ll find a balanced mix of meal prep friendly recipes, one-bowl dishes, fully vegan and not vegan recipes, sheet pan meals, and fun recipes with tofu such as lasagna, lasagna rolls, mac and cheese, and tacos. There is surely something for everyone in this roundup.
What is Tofu?
For those of you who don’t know, I thought I’d give a brief intro into what tofu is and it’s health benefits.
Tofu is made by coagulating soy milk to form soybean curds, which are then pressed into solid white blocks known as tofu. The process is similar to cheese making.
Tofu’s Health Benefits
Tofu is an awesome plant-based protein source because it is high in protein (hence this blog post’s name: high protein tofu recipes) and other nutrients, making it an excellent protein choice for vegans and vegetarians (and omnivores too!). Tofu is also a complete protein, meaning it contains all the essential amino acids your body needs.
Soy and soy products are the only complete plant-based protein sources. Animal protein sources are complete protein sources but other vegan proteins (such as legumes, beans, and nuts) only contain some of the essential amino acids, but not all.
Tofu is high in protein and vitamins and minerals such as manganese, calcium (only if it is calcium-set tofu), copper, selenium, iron, phosphorus, magnesium, and zinc. Bottom line: tofu has lots of nutrients.
The Soy Myth
I know what some of you must be thinking: doesn’t soy cause breast cancer? Shouldn’t men avoid soy because it will make them grow breasts? I can’t tell you how many clients have told me they stay away from soy because they think it’s “bad” for you and it messes with their hormones.
Soy has gotten such a bad rep in the media, but I’m here to clear the air for you: soy has many health benefits and those myths you’ve heard about it are wrong.
Soy contains compounds called isoflavones which act similarly to the hormone estrogen and can attach to estrogen receptors in the body. This is where the debate about soy and breast cancer has stemmed from but this research has mainly been done in test tubes and animals so it can’t be applied to humans. Soy does not have estrogenic effects in humans.
In fact, soy products, such as tofu, are associated with improved blood sugars, blood pressure, cholesterol levels, bone density, inflammation, and a lower risk of some cancers. Contrary to popular opinion, soy may be associated with a reduced risk of breast cancer and is perfectly safe for breast cancer survivors to consume.
Bottom line: unless you’re allergic or sensitive to soy products, you can keep eating your tofu! Soy products have many health benefits, are affordable, easier on the environment, and delicious!
Now, let’s get into the recipes.
15 Easy High Protein Tofu Recipes
Miso Glazed Tofu by Healthy Simple Yum
This 8-ingredient high protein tofu recipe is super quick and simple to make (only 10-minutes of prep!). To make it meal-prep friendly, double the recipe to last for the week and serve with rice and vegetables.
Zucchini Lasagna Rolls from Being Nutritious
This dairy-free recipe, developed by a dietitian, uses crumbled tofu and nutritional yeast to mimic ricotta cheese. You likely won’t even know there is tofu in this high protein and fiber dish.
No-Fail Salty Baked Tofu Bites from Veg Girl RD
This is a great recipe for folks who are skeptical of the taste of tofu or who haven’t tried it yet. It’s just 3-ingredients, dietitian approved, and involves 5 minutes of prep. You will love the crispy, crunchy texture of these high protein tofu bites.
Baked Crispy Peanut Tofu from Minimalist Baker
This is one of my go-to high protein tofu recipes. The peanut butter sauce is out of this world, plus it adds extra protein and healthy fats. If you can’t have peanuts, swap the peanut butter for another nut butter instead, such as almond or cashew. Serve with noodles or rice and vegetables.
30-Minute Vegan Pad Thai by Nora Cooks
Who doesn’t love pad thai? This 30-minute recipe is a fully balanced meal with protein, carbs, healthy fats, and vegetables. Try adding in extra veggies for an added fiber boost. This is also great for meal prep if you make a double or triple batch.
Protein Mac and Cheese by Nourish Nutrition Blog
This dietitian-developed recipe has a secret ingredient that you’d never taste – silken tofu! This soft-textured tofu makes the mac and cheese extra creamy and adds a protein boost. I recently made this recipe for my meal prep lunches and was blown away by the creaminess. Throw in some veggies (frozen peas pair well with mac and cheese) and you’ve got a meal-prep lunch for the week.
Vegan Buffalo Tofu Nuggets by Lettuce Veg Out
These baked nuggets are crispy, crunchy, and spicy. What combo could be better? Saute some vegetables, boil a pot of quinoa or rice, and you’ve got yourself a delicious, balanced, high protein tofu meal. I recently made this recipe and could not believe how crispy the tofu nuggets were.
Spicy Peanut Tofu Buddha Bowl from It’s a Veg World After All
I don’t know about you but I adore spicy peanut sauce, especially with tofu. This easy vegan recipe is a complete, balanced meal with protein (tofu), carbs (rice), veggies (broccoli), and healthy fats (peanut butter). It’s also a great high protein tofu meal prep dish.
Miso Spinach Noodles from Good Housekeeping
This one-pot soup has only 8 ingredients and can easily be doubled for meal prep or a larger crowd. The flavor combination of tofu, miso soup, rice noodles, and boiled eggs is like a party in your mouth. Miso paste is made of fermented soybeans and is packed with probiotics which are beneficial for gut health. Omit the eggs to make it vegan.
General Tso Tofu from Jessica in the Kitchen
While this isn’t the easiest tofu recipe out there, it is damn delicious. I’ve made this vegan dish a number of times and it’s always a hit. Serve with rice or noodles and bok choy and you’ve got yourself a delicious high protein tofu dish.
Thai Coconut Curry Tofu from Choosing Chia
Those who know me well know that I’m a lover of all types of curry – lentil curry, chickpea curry, tofu curry, and more, so it’s not a surprise that I had to include some curry recipes in this roundup. I just love the flavor combinations of coconut milk and curry paste. The most frequent meal prep recipes I make are vegan curries of all sorts. If I’m making a lentil or chickpea curry then I’ll often add in tofu cubes or crumbled tofu for a protein boost. This coconut curry high protein tofu recipe has all those amazing flavor combos, is ready in 30 minutes, and makes a great meal prep dish. You can even add chickpeas or vegetables to this dish for extra fiber and protein. Pair it with vegetables and rice and you’ve got a delicious meal.
Vegan Breakfast Burrito from Emilie Eats
These burritos are freezer-friendly which makes them ideal for meal prep. You can double the recipe to make 16 burritos to have on hand to warm up in the microwave when you need a meal in a pinch. Freezer meals are awesome for disabled people who may experience fatigue or pain and don’t have the energy to cook everyday.
Tofu Tikka Masala by Cook with Manali
Tofu Tikka Masala is a vegetarian curry recipe packed with flavor from tons of spices: garam masala, smoked paprika, red chili powder, cumin, cinnamon, and curry powder. It goes great with naan, rice, or flatbread. Throw in spinach or kale (or any other veg) for extra fiber and you’ve got a high protein tofu meal.
The Best Vegan Lasagna from Hummusapien
This high-protein tofu vegan lasagna has only 11 ingredients, requires 30 minutes of prep time, and is packed with veggies. It makes 9-12 servings so it’s a great meal prep dish that can last you two weeks if you freeze half of it. I recommend freezing soon after it has cooled down from being in the oven and then thaw in your fridge the day before you want to eat it. You can even package it into individual portions in freezer-safe containers to take out one at a time.
The “ricotta cheese” in this recipe is made with crumbled tofu, nutritional yeast, and hummus. You’d never know there wasn’t any cheese in it. Enjoy!
Quick Plant Based Tacos from Being Nutritious
This is a quick and easy taco recipe that uses crumbled tofu as the taco “meat”. This makes a great weeknight dinner that you can put together in no time and include all your favorite taco fixings.
Are you looking for more recipe roundups? Check out these:
- 10 High Protein Vegetarian Salads
- 20 Vegan Recipes with Pumpkin
I hope you enjoyed this high protein tofu recipe roundup and that it gave you lots of dinner inspo! Leave a comment below and let me know which recipes you plan on trying and what kind of roundup posts you want to see in the future!
About Jackie
Jackie is a Toronto-based Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.
Check out her full bio here →
