How to Cook Tofu

Are you looking for a healthy and delicious way to add protein to your diet? Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to soups. However, if you've never cooked with tofu before, you may not know where to start. In this article, we'll show you how to cook tofu with our easy step-by-step guide.
Tofu Cooking

Types of Tofu

Before we get started, it's important to understand the different types of tofu that are available. There are three main types:

  • Firm tofu
  • Soft tofu
  • Silken tofu

Firm Tofu

Firm tofu is dense and holds its shape well, making it ideal for stir-fries, grilling, and baking.

Soft Tofu

Soft tofu has a smooth and silky texture, making it perfect for soups and smoothies.

Silken Tofu

Silken tofu is very soft and creamy, and is often used in desserts and dips.

Preparing Tofu

Once you've chosen the type of tofu you want to cook with, it's important to prepare it properly. Here are the steps you need to follow:

  1. Remove the tofu from its packaging and drain any excess liquid.
  2. Wrap the tofu in a clean towel or paper towels and press down gently to remove any remaining liquid.
  3. Cut the tofu into cubes or slices, depending on your recipe.
  4. Marinate the tofu in your desired sauce or seasoning for at least 30 minutes.

Cooking Methods

Now that your tofu is prepared, it's time to cook it. Here are some of the best cooking methods:


Heat a tablespoon of oil in a wok or frying pan over high heat. Add the tofu and stir-fry for 2-3 minutes until golden brown.


Preheat your oven to 400°F. Place the marinated tofu on a baking sheet and bake for 20-25 minutes, flipping halfway through.


Preheat your grill to medium-high heat. Grill the tofu for 2-3 minutes per side, until grill marks appear.

Pros and Cons of Tofu


  • Tofu is a good source of protein, iron, and calcium.
  • Tofu is low in calories and fat.
  • Tofu is versatile and can be used in a variety of dishes.


  • Tofu has a bland taste on its own and needs to be seasoned or marinated.
  • Tofu can be difficult to cook properly if not prepared correctly.
  • Some people may have an allergy or intolerance to soy, which is the main ingredient in tofu.


Q: Is tofu vegan?

A: Yes, tofu is made from soybeans and is a vegan protein source.

Q: Can I freeze tofu?

A: Yes, you can freeze tofu for up to three months. Freezing changes the texture, making it firmer and chewier.

Q: How do I know if my tofu has gone bad?

A: If tofu has a sour or off smell, or if it has turned slimy or discolored, it is no longer safe to eat.

Q: Can I use tofu in place of meat in recipes?

A: Yes, tofu can be used as a meat substitute in many recipes, such as stir-fries, tacos, and burgers.

In conclusion, cooking with tofu is a healthy and delicious way to add protein to your diet. By following these simple steps, you can prepare tofu in a variety of ways and enjoy all its health benefits. Whether you're a vegan, a vegetarian, or simply looking to add more plant-based protein to your diet, tofu is an excellent choice.