Check out some ideas for using your Tofu benefits!
Mix, Coat, Swap and Top!
Every WIC food has a delicious nutrition role to fill.
Plant‑based eating is becoming more popular, and you might be curious about how to use tofu in your meals. Tofu is a versatile plant-based protein that can be added to many dishes. Below is some helpful information to help you feel more confident cooking with it.
Why Tofu?
Tofu is a plant‑based protein made from soybeans, and it contains no animal products. Because it comes from soy, it provides all the essential amino acids your body needs.
Firm tofu is naturally low in fat and high in protein, and it can also contribute calcium. A single serving can contribute a helpful amount for those who are pregnant or breastfeeding
Tofu also provides nutrients such as B vitamins and iron. It fits easily into any healthy eating pattern and can be especially helpful for people who follow a vegan or vegetarian diet, or for anyone who doesn’t drink milk or use dairy products.
Types of Tofu
- Silken: Silken tofu is the softest style and blends very smoothly. It works well in creamy dishes like sauces, dips, or smoothies.
- Medium: Medium tofu is a little firmer than silken but still tender. It’s great for scrambles or recipes where the tofu doesn’t need to keep a firm shape.
- Firm: Firm tofu holds its shape when cut, making it a good choice for stir‑fries, baking, or using as a meat substitute in many dishes.
- Extra Firm: Extra‑firm tofu is the densest type and keeps its shape during cooking. It’s ideal for pan‑frying, grilling, air‑frying, or baking. It also absorbs marinades well, so it’s easy to add lots of flavor.
Tofu Hacks for Better Health.
Tofu soaks up flavors beautifully, which makes it easy to use in all kinds of dishes — from a breakfast scramble to a veggie stir‑fry or even a fruit smoothie. It is also a great substitution for meat, eggs, or dairy if you can’t tolerate lactose.
A typical serving of tofu provides 10–17g of protein, 70–120 calories, 2–6g of fat, and 200–600mg of calcium, depending on the type. It’s a versatile, meatless protein that can stand in for meat in many recipes.
Tofu also freezes well. Drain it, pat it dry, slice it, and store it in an airtight container for up to three months. Thaw it in the fridge overnight for the best texture.
Different types of tofu work in different dishes, and cooking methods like baking, pan‑frying, air‑frying, grilling, or blending can give you and your little one a wide range of textures and flavors to try.
Tips for Cooking and Using Tofu
- Pressing: Pressing removes extra water and gives tofu a firmer texture. Wrap it in a clean towel, place something heavy on top, and press for 20 minutes or longer. A tofu press works too.
- Shape Your Tofu: Pressed or not, tofu can be cut into cubes, strips, triangles, fillets, crumbles, or blended into sauces. You can even make fun shapes with cookie cutters.
- Eat It Raw: Tofu is safe to eat raw. Add it to salads, smoothies, or enjoy it as a quick protein snack. Pressing or marinating adds more flavor.
- Marinating Tofu has a mild taste, so seasoning or marinating helps it shine. Use wet or dry seasonings and let it soak in the fridge or season right before cooking.
- Oven-bake tofu on a sheet pan until it reaches your preferred crispiness. Adjust time and temperature based on how you like it.
- Stovetop Pan‑cooking with a little oil gives tofu a nice sear while keeping the inside tender.
- Grill: Grilling adds smoky flavor and crisp edges. Use oil or non‑stick spray to prevent sticking.
- Storing: Refrigerated tofu should be used within a week after opening. Frozen tofu lasts up to five months; thaw in the fridge for a chewier, sauce‑soaking texture.
Ways to cook with tofu:
Try these easy ideas to add tofu to everyday meals:
- Make a yummy banana‑chocolate pudding by blending in silken tofu. You can switch it up with peanut butter, butterscotch, or caramel too.
- Use silken tofu instead of heavy cream or milk to make creamy soups, sauces, or even smoothies!
- Stir crumbled soft tofu into ground meat for tacos, quesadillas, casseroles, dumplings, and more. It lowers the fat and helps stretch the meal.
- Use crumbled firm tofu in place of or in addition to eggs, season it, and add veggies for a delicious breakfast scramble.
- Swap ¼ cup silken tofu for each egg in baking recipes.
- Crumble tofu and mix in veggies for a simple, healthy meatless pasta the whole family can enjoy.
Information adapted from the U.S. Department of Agriculture’s WIC Program resources.