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Tofu Recipes

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Member Recipes for Tofu

Tofu Broccoli Teriyaki

Good 3.7/5
(7 ratings)
Tofu Broccoli Teriyaki

I made this on the fly one day and it was so good for being so easy, I thought I'd tell others about it too. It is low in fat and has a good amount of protein and it tastes yummy!

CALORIES: 218  |  FAT: 11g  |  PROTEIN: 16.8g  |  CARBS: 16.2g  |  FIBER: 6.2g
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Tofu Balls

Incredible! 5.0/5
(4 ratings)
Tofu Balls

These are great in tomato sauce or any other type of sauce. You may want to triple this recipe and freeze some for later.
Form the book La Dolce Vegan by Sarah Kramer.

CALORIES: 426.2  |  FAT: 21.7g  |  PROTEIN: 17g  |  CARBS: 43.3g  |  FIBER: 4g
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Vegetable & Tofu stir fry

Very Good 4.7/5
(13 ratings)
Vegetable & Tofu stir fry

I don't measure when I make things, so I just guessed. This is my favorite

CALORIES: 156.8  |  FAT: 7.9g  |  PROTEIN: 6.6g  |  CARBS: 16g  |  FIBER: 4.3g
Full ingredient & nutrition information of the Vegetable & Tofu stir fry Calories
Balsamic-Mustard Marinated Tofu

Good 3.4/5
(5 ratings)
Balsamic-Mustard Marinated Tofu

Tofu marinated and baked in a tangy, spicy sauce that is great with any vegetable side dish and rice or other grains. Especially good (and energy efficient) with roasted veggies, which can cook along side the tofu.

CALORIES: 138  |  FAT: 7.7g  |  PROTEIN: 13.9g  |  CARBS: 6.5g  |  FIBER: 2.2g
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General Tso's Tofu

Incredible! 5.0/5
(4 ratings)
General Tso's Tofu

General Tso's chicken was always my favorite, until I stopped eating meat. This is just as tasty, and so much better for you.
This is great by itself, or served over rice, quinoa, or steamed broccoli.
The celery is optional; it helps bulk up the meal with few added calories.

CALORIES: 205.2  |  FAT: 10.6g  |  PROTEIN: 13.2g  |  CARBS: 17.6g  |  FIBER: 1.9g
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Sweet-Glazed Tofu Cutlets

Good 3.1/5
(11 ratings)
Sweet-Glazed Tofu Cutlets

from Vegetarian Express

CALORIES: 108.1  |  FAT: 6.1g  |  PROTEIN: 6.5g  |  CARBS: 6.9g  |  FIBER: 0.4g
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Sauted Tofu and Spinach

Very Good 4.7/5
(7 ratings)
Sauted Tofu and Spinach

High nutrition, high flavor

CALORIES: 169.4  |  FAT: 10.8g  |  PROTEIN: 15.2g  |  CARBS: 6.8g  |  FIBER: 2.4g
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Super Easy Tofu Pudding

Incredible! 5.0/5
(6 ratings)
Super Easy Tofu Pudding

The easiest tofu pudding EVER! Makes a very thick and creamy pudding, especially if you use milk as the liquid. This recipe uses water as the liquid for lowest possible calorie information; this is how I always make it and it always turns out MARVELOUS.

CALORIES: 57.6  |  FAT: 0.7g  |  PROTEIN: 5.4g  |  CARBS: 7.2g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Super Easy Tofu Pudding Calories
 Jamaican Jerk Tofu

Very Good 4.4/5
(5 ratings)
Jamaican Jerk Tofu


This is the kind of miracle dish that can convert anyone to tofu. The Jamaican "jerk" seasoning is sure-to-please. It's sort of like barbeque and sort of like curry, savory and sweet at the same time. Just make sure you allow plenty of time for the pressing and marinating. The drier the tofu gets before you put it in the marinade, the better. It will soak up more flavor and be nicely chewy.

CALORIES: 874.4  |  FAT: 45.7g  |  PROTEIN: 53g  |  CARBS: 81.9g  |  FIBER: 9.7g
Full ingredient & nutrition information of the Jamaican Jerk Tofu Calories
Pineapple, Tofu and Vegetable Stir Fry

Very Good 4.6/5
(14 ratings)
Pineapple, Tofu and Vegetable Stir Fry

Don't let the tofu put you off, this tastes wonderful.
You could also add a packet of frozen stir fry vegetables if you wanted a larger vegetable serve.

This is based on a recipe from the Eating Well website, with just a few tweaks

CALORIES: 286.3  |  FAT: 9.3g  |  PROTEIN: 15.6g  |  CARBS: 44.5g  |  FIBER: 7.1g
Full ingredient & nutrition information of the Pineapple, Tofu and Vegetable Stir Fry Calories
No-Fail Grilled Tofu

Good 3.7/5
(33 ratings)
No-Fail Grilled Tofu

Tofu is the little black dress of veg proteins. Dress it up, dress it down, grill it up!

CALORIES: 124.2  |  FAT: 7.1g  |  PROTEIN: 11.8g  |  CARBS: 5.2g  |  FIBER: 0.5g
Full ingredient & nutrition information of the No-Fail Grilled Tofu Calories
Kate's Crispy Tofu Lettuce Wraps

Very Good 4.3/5
(4 ratings)
Kate's Crispy Tofu Lettuce Wraps

Tofu haters beware . . . this recipe just might change your mind. The key is to bake the tofu first to make it crispy.

CALORIES: 144.1  |  FAT: 10g  |  PROTEIN: 5.8g  |  CARBS: 8.8g  |  FIBER: 1.9g
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The Easiest, Sexiest, Vegetarian Tofu Stir Fry

Good 3.8/5
(5 ratings)
The Easiest, Sexiest, Vegetarian Tofu Stir Fry

Served over brown rice, this recipe is very easy and so very delicious!

CALORIES: 377.6  |  FAT: 19.5g  |  PROTEIN: 25.6g  |  CARBS: 30.2g  |  FIBER: 6g
Full ingredient & nutrition information of the The Easiest, Sexiest, Vegetarian Tofu Stir Fry Calories
Smoky Baked Tofu

Very Good 4.4/5
(7 ratings)
Smoky Baked Tofu

Modified this recipe from one I found on a cooking website, to make it lower in sodium.

CALORIES: 170.8  |  FAT: 8.2g  |  PROTEIN: 13.8g  |  CARBS: 13.1g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Smoky Baked Tofu Calories
Tofu Shirataki Shrimp Lo Mein

Very Good 4.7/5
(7 ratings)
Tofu Shirataki Shrimp Lo Mein

A healthier version of a favorite!

CALORIES: 180  |  FAT: 1.5g  |  PROTEIN: 17g  |  CARBS: 18g  |  FIBER: 8g
Full ingredient & nutrition information of the Tofu Shirataki Shrimp Lo Mein Calories
Carmelized tofu with brussel sprouts

Very Good 4.1/5
(25 ratings)
Carmelized tofu with brussel sprouts

Soooo good and QUICK!!! My non vegetarian husband asked me for SECONDS!!!

CALORIES: 1078.3  |  FAT: 70.8g  |  PROTEIN: 58.3g  |  CARBS: 75.3g  |  FIBER: 13g
Full ingredient & nutrition information of the Carmelized tofu with brussel sprouts Calories
Palak Paneer

Very Good 4.4/5
(29 ratings)
Palak Paneer

This Palak Paneer recipe replaces paneer with extra firm tofu and cream with non-fat yogurt.

CALORIES: 294.1  |  FAT: 16.3g  |  PROTEIN: 20.2g  |  CARBS: 24.4g  |  FIBER: 6.2g
Full ingredient & nutrition information of the Palak Paneer Calories
Ginger Orange Tofu

Very Good 4.4/5
(30 ratings)
Ginger Orange Tofu

Easy to make, and delicious. Serve with veggies and rice.

CALORIES: 239.4  |  FAT: 16.4g  |  PROTEIN: 14.2g  |  CARBS: 12.3g  |  FIBER: 2.2g
Full ingredient & nutrition information of the Ginger Orange Tofu Calories
Tofu Chicken Salad

Very Good 4.2/5
(5 ratings)
Tofu Chicken Salad

This is a light, crunchy "Chicken" Salad substitute that even the "non-dieters" in my family like a lot. We make it at least once a week. You can vary the ingredients to suit all the "bits and pieces" you have left over from salads. Fat-free mayo also works in this recipe. Freezing drained, raw tofu overnight before making this recipe changes the texture of the tofu and makes it "meatier" in this recipe.

CALORIES: 149.2  |  FAT: 7.8g  |  PROTEIN: 12.4g  |  CARBS: 10.6g  |  FIBER: 1.3g
Full ingredient & nutrition information of the Tofu Chicken Salad Calories
Crispy Tofu and Vegetables

Very Good 4.3/5
(4 ratings)
Crispy Tofu and Vegetables

A low-cal low-fat dinner where you don't need to feel guilty having seconds! Serves 4

CALORIES: 173  |  FAT: 7.8g  |  PROTEIN: 9.8g  |  CARBS: 17.8g  |  FIBER: 2.6g
Full ingredient & nutrition information of the Crispy Tofu and Vegetables Calories
Tofu Chocolate Cake

Very Good 4.2/5
(174 ratings)
Tofu Chocolate Cake

I know it sounds weird: chocolate cake and tofu, together? It's so tasty, and a much healthier way to eat cake!

CALORIES: 189.5  |  FAT: 4g  |  PROTEIN: 2.9g  |  CARBS: 35.8g  |  FIBER: 0g
Full ingredient & nutrition information of the Tofu Chocolate Cake Calories
Faux Egg Salad

Good 3.3/5
(50 ratings)
Faux Egg Salad

An egg-less salad, but it tastes so good, you'll never miss them.

CALORIES: 48.8  |  FAT: 0.8g  |  PROTEIN: 6.7g  |  CARBS: 3.9g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Faux Egg Salad Calories
Tofu Fried Rice with Maple Syrup

Good 3.6/5
(29 ratings)
Tofu Fried Rice with Maple Syrup

Ever tasted fried rice soooo sweet?

CALORIES: 366.6  |  FAT: 9g  |  PROTEIN: 12.6g  |  CARBS: 61.7g  |  FIBER: 5.4g
Full ingredient & nutrition information of the Tofu Fried Rice with Maple Syrup Calories
Tofu Scramble

Very Good 4.4/5
(10 ratings)
Tofu Scramble

A veggie alternative to scrambled eggs

CALORIES: 144.1  |  FAT: 5.7g  |  PROTEIN: 13.9g  |  CARBS: 11.8g  |  FIBER: 3.1g
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Shrimp and Tofu in Hoisin sauce

Very Good 4.1/5
(19 ratings)
Shrimp and Tofu in Hoisin sauce

Quick and light for dinnertime!

CALORIES: 170.4  |  FAT: 8.5g  |  PROTEIN: 14.1g  |  CARBS: 11g  |  FIBER: 2.2g
Full ingredient & nutrition information of the Shrimp and Tofu in Hoisin sauce Calories
Quick baked tofu

Good 3.4/5
(10 ratings)
Quick baked tofu

fat free

CALORIES: 138.1  |  FAT: 6.8g  |  PROTEIN: 12.3g  |  CARBS: 11.2g  |  FIBER: 1.4g
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Cheesy Broccoli Tofu Casserole

Very Good 4.1/5
(60 ratings)
Cheesy Broccoli Tofu Casserole

This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!

CALORIES: 162.5  |  FAT: 6g  |  PROTEIN: 10.1g  |  CARBS: 20g  |  FIBER: 3.3g
Full ingredient & nutrition information of the Cheesy Broccoli Tofu Casserole Calories
Blueberry tofu smoothie

Very Good 4.8/5
(5 ratings)
Blueberry tofu smoothie

CALORIES: 364.9  |  FAT: 11.3g  |  PROTEIN: 28.3g  |  CARBS: 43.2g  |  FIBER: 4g
Full ingredient & nutrition information of the Blueberry tofu smoothie Calories
Vegan Fajita Filling

Very Good 4.5/5
(4 ratings)
Vegan Fajita Filling

Filling, colorful, delicious, and high in protein and fiber.

CALORIES: 140.5  |  FAT: 9g  |  PROTEIN: 10.6g  |  CARBS: 7.2g  |  FIBER: 2.7g
Full ingredient & nutrition information of the Vegan Fajita Filling Calories
spicy peanut butter & tofu sandwich

Very Good 4.7/5
(6 ratings)
spicy peanut butter & tofu sandwich

if you like spicy peanut buttery asian food, you'll like this sandwich.

note: i use LIGHT firm tofu in place of regular firm tofu because it's significantly lower in fat and calories without being lower in protein. it doesn't really taste any different.

CALORIES: 299.9  |  FAT: 11.7g  |  PROTEIN: 21g  |  CARBS: 33.1g  |  FIBER: 6.9g
Full ingredient & nutrition information of the spicy peanut butter & tofu sandwich Calories