7 Genius Ways to Make Tofu Actually Taste Good

Yep, it’s possible!

Let's face it: If you don't know how to prepare tofu, this vegetarian protein can be totally blah. (Some may even say it’s straight-up gross.) But since tofu is pretty freakin' healthy, it's worth the extra effort in the kitchen.

“Tofu is one of only a handful of plant-based foods that provide complete protein, meaning it supplies all the amino acids your body needs to create muscle, hormones, and antibodies,” says Karen Ansel, R.D.N., co-author of Healthy in a Hurry: Easy, Good-For-You Recipes for Every Meal of the Day. “Plus, it’s naturally low in saturated fat and contains zero cholesterol.”

One serving (or a half cup) of calcium-fortified tofu delivers nearly as much bone-building calcium as you’d get from an eight-ounce glass of milk, she adds. A serving is also less than 100 calories and provides 36 percent of your recommended daily allowance of iron, says Lisa Moskovitz, R.D., C.D.N. and CEO of the NY Nutrition Group. Plus, it’s loaded with lots of other important micronutrients including magnesium, potassium, and B-vitamins, says Alex Caspero, R.D. and author of the plant-based healthy food blog DelishKnowledge.com.

Ansel says the beauty of tofu is its versatility, since it soaks up the flavor of just about anything you put it in. Think of firm tofu like chicken: Because it’s bland, you should always season before cooking, says Mia Andrews, certified personal chef and founder of the Canadian Personal Chef Association.

  1. Spice it up

Before you marinate tofu, press out the excess liquid, says Andrews. Vegetarian blogger Anya Kassoff recommends wrapping firm tofu in paper towels, placing it between two plates, and setting something heavy on top (like a pickle jar) for about 20 minutes. Then, marinate it in the fridge for at least 30 minutes. Ansel suggests a marinade of brown sugar, soy sauce, and red pepper. When it’s done soaking, grill for several minutes on each side until golden brown, or bake in the oven at 425°F for about 20 minutes. Serve over a watercress or spinach salad.

2. Stir-fry It

Dice firm tofu and toss it into a stir-fry with asparagus, light coconut milk, peanut butter, grated ginger, and a squeeze of lime juice, says Ansel. Serve over brown rice.

3. Use it in chili or red sauce

Freeze firm tofu straight out of the package (no drying necessary) and use it as a substitute in any recipe where you’d use ground beef—think chili or Bolognese sauce. “When you take it out of the freezer, it breaks up and has this great, really crumbly texture just like ground beef,” says Andrews.

4. Add it to scrambled eggs

Firm tofu that's been pressed dry and crumbled tastes close to scrambled eggs in texture—stir-fry it with vegetables, then add a bit of turmeric and salt, says Caspero. Or, whisk silken soft tofu into scrambled eggs for extra volume—plus protein that will help you stay full for hours. Ansel suggests using about one-quarter cup crumbled tofu per two scrambled eggs.

5. Use it in soup

6. Make a smoothie

Whip soft tofu into a fruit or green smoothie for a protein and calcium boost, says Ansel. For a single-serving, Andrews suggests blending a couple of tablespoons of silken tofu with one-quarter cup fruit juice, a handful of frozen or fresh fruit, and a handful of ice cubes.

7. Prep a pudding

Blend silken tofu with fruit and chocolate for a healthy treat. Andrews recommends combining one package silken tofu, a half teaspoon vanilla and one-quarter cup confectioner’s sugar in a bowl. Then, toss it in a blender with a banana and about five tablespoons cocoa powder and mix until smooth. Add a touch of soy milk if the texture becomes too thick, adjusting the other ingredients to your taste. Top with chocolate nibs, coconut, or mint. (Makes four servings)