Grated Tofu (Easy, High-Protein)

⚕️ Does consuming soy increase the risk of breast cancer?

Soy foods contain natural compounds called isoflavones, often referred to as 'plant estrogens' due to their similar chemical structure to human estrogen. However, these compounds don’t mimic estrogen's effects in the body. The concern that soy could increase breast cancer risk originated from rodent studies, where the animals metabolized isoflavones differently than humans, leading to unrealistically high blood levels. In human studies, however, even with soy protein powder or isolated soy supplements, there is no evidence of increased breast cancer risk; these studies show no effect on risk markers like hormone levels or breast density. In fact, population studies consistently show that soy consumption does not raise breast cancer risk in survivors and is linked to improved survival and lower recurrence, even among women with estrogen receptor-positive cancer. Additionally, soy foods provide healthy unsaturated fat, which helps reduce LDL cholesterol, and are a nutritious source of protein.

👩🏼‍🌾 Ingredients

Tofu, tamari, garlic powder, chipotle powder, and nutritional yeast on a grey backdrop.

Tofu: Use super firm or extra firm tofu for a high-protein, meaty topping. Super firm tofu has even more protein and comes pre-pressed, saving prep time.

Nutritional yeast adds a rich, savory, umami flavor. If you need to boost your B vitamin intake, choose a fortified nutritional yeast, which often includes B12—especially important in plant-based diets. (See below for my preferred brands.)

Tamari is a great alternative to soy sauce as it is gluten-free, lower in sodium, and has a richer, more umami-forward flavor due to a longer fermentation process that results in a darker color and less salty taste. While it’s popular for gluten-free diets, some brands may contain wheat, so always check the label.

Seasonings: Most seasonings work well and can be tailored to suit the flavor profile of the main dish. Try chipotle powder, paprika, smoked paprika, garlic powder, onion powder, dried herbs, cumin, turmeric, or curry powder for delicious results.

Avocado or olive oil: Oil is optional but a little goes a long way in getting the tofu extra crispy.

See the printable recipe card below for quantities.

🍶 Substitutions

Tamari - substitute with an equal amount of soy sauce

Nutritional yeast - omit as needed

Seasonings - use poultry seasoning, za'atar, sumac, chipotle powder, paprika, smoked paprika, garlic powder, onion powder, dried herbs, cumin, turmeric, curry powder, or a combination of desired seasonings

📖 How to Make Grated Tofu

This is an overview. The full recipe is at the bottom of the post.

Green Tofuture press with a block of extra-firm tofu.

Drain and Press: If using extra firm tofu, press out excess moisture by wrapping it in a clean towel and placing a heavy object on top for 15–20 minutes. Alternatively, use a tofu press. After pressing, drain the excess liquid from the press. Remove the tofu and pat the block dry with a clean dish towel or paper towel. (Skip this step if using super firm tofu.)

Grate: Use the largest holes on a box grater to shred the block of tofu. Hold the tofu block firmly and gently slide it down the grater.

✔️ Expert Tips

Choose Firmness: Use super firm or extra firm tofu, as softer types won’t hold up well.

Spread the grated tofu in a thin layer on the baking sheet for crispier tofu shreds.

If you are not using oil, use a quality nonstick baking sheet or line the sheet with a silicone mat or parchment paper to prevent sticking.

Storage: Refrigerate crispy Grated Tofu in an airtight container for up to 5 days.

🙋🏽‍♀️ Recipe FAQs

What dishes can I make with grated tofu?

Grated tofu is versatile! Use it in stir-fries, salads, gut-healthy grain bowls, vegan tacos, or even in vegan scrambles. It works great as a topping for vegan soups or mixed into pasta sauces for extra protein.

What kind of tofu works best for grating?

Super firm or extra-firm tofu works best because it holds its shape and grates easily without becoming too mushy. Avoid silken tofu for this recipe, as it’s too soft and won’t grate properly.

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