Tofu Meat (Ground Beef)

Transform tofu into ground beef in minutes using a box grater! This lightning-fast Tofu Meat recipe, created by a Registered Dietitian, is protein-packed, versatile, and full of flavor. The grated tofu soaks up a tangy-sweet umami sauce with a hint of heat-perfect over rice, in lettuce wraps, as a dumpling filling, or tossed into stir-fries.

Tofu ground beef, shelled edamame, marinated chopped cucumber, and brown rice in a white bowl.

This tofu ground beef recipe tastes just like Mongolian beef, but without the meat. It's healthy and comes together quickly. I make this on repeat and add it to veggie bowls, spaghetti, ramen, and rice or noodle bowls. It's also great for making lettuce wraps.

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👩🏼‍🌾 Ingredients & Health Benefits
🍶 Substitutions
📝 Tips for Making Tofu Meat (Ground Beef)
Tofu Meat (Ground Beef) Recipe
✔️ Storage Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Tofu, tamari, ginger, maple syrup, scallions, white pepper, hot sauce, sesame oil, ginger, and cornstarch.

Below are some notes about the ingredients from me, as an expert in nutrition.

Extra-firm tofu or super-firm tofu works best for this recipe. You do not need to press the tofu. A quick squeeze will do. Tofu is a high-quality plant protein that's rich in protein and calcium (when calcium-set).
Tamari or soy sauce adds deep umami flavor. Using reduced sodium helps lower salt intake while still enhancing taste.
Arrowroot or cornstarch makes a slurry for a thicker sauce. Arrowroot is generally easier to digest and slightly lower on the glycemic index than cornstarch, making it the healthier thickener of the two.
Rice vinegar adds acidity and balances flavor without added fat or sugar.
Scallions add freshness and prebiotic fibers that support gut health.
Ginger contains gingerol, known for its anti-inflammatory and antioxidant effects.
White pepper provides piperine-like compounds that may aid digestion and enhance nutrient absorption.
Sesame oil and hot sauce boost the flavor but can easily be left out.

See the printable recipe card below for quantities.

🍶 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Tamari - coconut aminos or low-sodium soy sauce
Cornstarch - use arrowroot powder or tapioca starch, or omit for a thinner sauce
Ginger - use freshly grated ginger or ginger powder
Hot sauce - use garlic chili sauce, chili flakes, sriracha, or leave out for a milder version

📝 Tips for Making Tofu Meat (Ground Beef)

These additional tips will help you get the best results from this recipe.

A metal box grater laying flat on its side with a hand holding it in place, whilst a block of tofu is being grated on top.

Grate the tofu using the large holes of a box grater. If using extra-firm tofu, press it for 10-15 minutes to remove excess water before grating-this helps it brown and absorb the sauce. If using super-firm tofu, you can skip pressing since it's already dense and low in moisture. Just pat the block dry with a clean kitchen towel.

The grated tofu should resemble the texture shown above-use your hands to crumble any larger chunks.

Easy tofu ground beef in a speckled grey skillet with a grey spatula.

Cook the tofu for at least 5 minutes until lightly browned before adding the remaining ingredients. This step improves the texture. For an oil-free version, skip the sesame oil and sauté in a nonstick pan or with a splash of vegetable broth or water. For a thicker sauce, add the cornstarch dissolved in water and cook the sauce until it starts bubbling.

Easy tofu beef with shelled edamame, brown rice, chopped cucumber and seaweed snack sheets in a white bowl with a hand holding some above.

Serving idea: Build a Mongolian-style tofu ground beef bowl with rice, edamame, cucumber, nori, and a drizzle of chili oil.

✔️ Storage Tips

This tofu ground beef stores beautifully, making it ideal for meal prep. Here's how to keep it fresh for as long as possible.

Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Cool completely, then transfer to a freezer-safe container or bag for up to 3 months.
Reheat: Warm on the stovetop or in the microwave with a splash of water or broth to prevent drying out.

🙋🏽‍♀️ Recipe FAQs

Do I need to press the tofu before grating?

Pressing is not required, but the tofu grates more easily and breaks less if some of the excess moisture is removed. Dry the tofu with paper towel and gently squeeze the block with your hands to remove excess water.

Can I make this recipe oil-free?

Yes! Simply omit the sesame oil and sauté the grated tofu in a nonstick pan or with a splash of vegetable broth or water.

What can I serve it with?

Asian-style: Serve over steamed rice with edamame, cucumber, and nori for a bowl; tuck into lettuce wraps with shredded carrots and sesame seeds; or use as a filling for dumplings, spring rolls, or scallion pancakes.
Non-Asian: Add to pasta for a protein boost, spoon over baked potatoes, stuff into tacos or burritos, or layer into a grain bowl with roasted veggies and hummus.

This Tofu Meat recipe was inspired by my Tofu Crumbles as well as my Sheet Pan Tofu & Broccoli Teriyaki on this site. I also recommend these 15-minute high-protein Tempeh Crumbles for upping your protein intake.