Tofu has a reputation problem. Ask most people what they think about tofu, and the response is almost unanimous: It’s bland.
And you know what? That’s true. Tofu on its own doesn’t have much flavor, and its texture can be a little...unexpected. But that’s exactly what makes it such an incredible ingredient. Think of it like chicken—its natural taste is mild, but it’s the perfect canvas for marinades, sauces, and seasonings.
So, if you’re looking to incorporate more plant-based meals into your diet, tofu is a fantastic protein source. 100g of tofu has 11g of protein. The key is learning how to prepare and cook it properly.
We asked our Community Nutrition Programs chefs and registered dietitians to give us some more insight on this misunderstood superfood.
The Different "Types" of Tofu
When we talk about types of tofu, we’re really referring to its firmness level. Here’s a quick breakdown:
- Silken Tofu: Soft, creamy, and perfect for desserts, smoothies, and soups.
- Medium Tofu: Slightly firmer but still delicate, great for dishes that don’t require much manipulation, like soups.
- Firm Tofu: Holds its shape well, making it ideal for pan-frying, baking, or crumbling.
- Extra-Firm & Super-Firm Tofu: The most solid varieties, best for grilling, stir-frying, or even slicing into tofu “steaks.”
For this guide, we’ll focus on firm tofu, which is the most versatile for everyday cooking.
Tofu Hacks: How to Prep It Like a Pro
Squeeze Out the Water! Tofu naturally holds a lot of moisture, and if you don’t remove it, your dish can end up soggy. Try these methods:
- Hack #1: Wrap tofu in a kitchen towel, place it on a plate with a lip or baking sheet and put a heavy object (like a frying pan, can or a book) on top for 15-30 minutes to drain the excess liquid.
- Hack #2: Drain any excess water from tofu container, transfer tofu to a freezer-safe bag or container for storage overnight. Thaw it in the fridge when you are ready to use it. This changes the texture, making it chewier and allowing water to drain more easily after pressing.
- Hack #3: Use a tofu press for a hassle-free way to squeeze out moisture.
How to Flavor Tofu
Since tofu is like a sponge, the best way to boost its flavor is through marinating. 
For an Asian-inspired tofu marinade, mix tofu, soy sauce, sesame oil, garlic, and ginger in a Ziploc bag and marinate for at least 30 minutes (or up to 2 hours for maximum flavor!).
If you’re pan-frying, toss your tofu cubes in cornstarch before cooking to get a crispy outer layer.
Pro Tip: Cornstarch works better with dry seasonings. If you’re using a wet marinade, coat the tofu in cornstarch after marinating for extra crispiness.
Cooking Methods: Choose Your Favorite
Oven: Bake firm tofu at 375°F for about 20-25 minutes until golden brown.
Steaming: Place cubed or sliced silken tofu in a steamer basket for 3-5 minutes to gently heat it up.
Stir-Frying: Cook extra-firm tofu separately at first, then add it to your stir-fry at the end to maintain its shape.
Crumbles: Mash firm tofu with your hands and use it as a substitute for ground meat in tacos, chili, or even scrambled eggs.
Pan-Frying: For crispy tofu, use extra-firm tofu and cook it in a pan with a little oil for 3-5 minutes per side until golden brown.
Give Tofu a Try!
Ready to give tofu a shot? Our Community Nutrition registered dietitians recommend these delicious recipes to help you turn this versatile ingredient into a flavorful, protein-packed favorite. You might just discover a new go-to dish!
Roasted Tofu Ramen
