Tofu 5 Ways

I’m always trying to convince people to experiment with protein-packed tofu. It’s versatile, easy to use, and has only 15 calories per ounce. Don’t think you’re a fan of this soy protein? These recipes might just change your mind.

Lettuce Cups with Tofu and Beef; Ellie Krieger

Photo by: Tara Donne

Tara Donne

I’m always trying to convince people to experiment with protein-packed tofu. It’s versatile, easy to use, and has only 15 calories per ounce. Don’t think you’re a fan of this soy protein? These  5 recipes might just change your mind.


Fried tofu is crunchy and delicious, but high-calorie. Roasting can give you the same results without all that fat. The trick is to remove the excess water by draining it well on a paper towel before cooking. Use roasted tofu in sandwiches, salads, soups or Asian-inspired noodle dishes.

RECIPE: Roasted Tofu

Add sliced, cubed or even crumbled extra-firm tofu to stir fry. Use the same paper towel trick from above to help the tofu absorb more flavor.

RECIPE: Lettuce Cups with Tofu and Beef (pictured)


Silken tofu is smooth and creamy –- a totally different tofu experience than the firm varieties. This easy dressing for salads, burgers, sandwiches or fish has only 7 calories per tablespoon.


Silken tofu also makes a mean smoothie. This recipe calls for milk -- replace it with soy, almond or rice milk if you don’t drink dairy.


Why not toss some tofu steaks on the grill at your next cookout? Serve up grilled pieces topped with pesto or salsa or on toasted rolls with your favorite burger toppings.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

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