Quick & easy high-protein Grated Tofu is a versatile, plant-based ingredient that mimics the texture of ground meat, making it perfect for adding a boost of protein to various dishes. It's light, easy to prepare, and absorbs flavors beautifully, making it an ideal addition to soups, stir-fries, tacos, salads, or even pasta sauces.
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Grated tofu is also an excellent option for those looking to add a satisfying, meat-free element to their meals without overwhelming the dish.
This high-protein topping was inspired by my Roasted Edamame recipe, as well as these Crispy Roasted Lentils. Try these Vegan Kebabs featuring crumbled tofu-a fantastic alternative method for preparing tofu.
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⚕️ 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: 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
For more protien sides, visit my High-Protein Vegan Recipes page.
📖 How to Make Grated Tofu
This is an overview. The full recipe is at the bottom of the post.
- 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.
- Transfer the grated tofu to a large baking sheet, or use two baking sheets for even crispier tofu. If you are not using oil, use quality nonstick baking sheets or line them with silicone mats or parchment paper.
- Season: Drizzle with oil (optional), then add the tamari, nutritional yeast, garlic powder, and chipotle powder. Toss until the tofu is evenly coated.
- Bake for about 30 minutes at 350ºF, tossing it halfway through, until golden brown and crispy. (Bake at a higher temperature (400-425ºF) for a shorter cooking time.
- For serving: The grated tofu is now ready to use in various recipes as a meat substitute or protein-packed topping! Try my high-protein Mushroom Tofu Bowl.
✔️ 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
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.
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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🍽️ More Grated Tofu Recipes
- Easy Tofu Turkey Recipe
- Tofu Chili (High-Protein)
- Korean Kimchi Fried Rice Recipe
- Tofu Cabbage Stir Fry (Low Carb, High Protein)
- Tofu Meat (Ground Beef)
- Best Tofu Bolognese
- Tofu Taco Meat
- Simple Tofu Noodles
- High-Protein Mushroom Tofu Bowl with Quinoa & Miso Dressing
- Roasted Kabocha Squash Recipe
- Sweet Potato Tofu Bowl Recipe
- Health Salad
🥗 Pairing
👩🏽🍳 Made this recipe?
Let me know your thoughts on Grated Tofu by leaving a ⭐️ rating below or sharing it on Instagram.
Grated Tofu (Easy, High-Protein)
Ingredients
- 14 to 16 ounces super firm tofu or extra firm tofu
- Drizzle of olive oil or avocado oil (optional)
- 1 ½ tablespoons tamari or soy sauce (preferably reduced sodium)
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- ¾ teaspoon chipotle powder or smoked paprika
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EQUIPMENT
- Box grater or grater
Instructions
- Preheat the oven to 350ºF and line one or two baking sheets with silicone mats or parchment paper. (Or bake at 400ºF for a 25-minute cooking time.)
- Prepare the Tofu: Using the largest holes on a box grater, grate the block of tofu and spread it evenly on one of the prepared baking sheets. Drizzle with oil (optional), then add the tamari, nutritional yeast, garlic powder, and chipotle powder. Toss until the tofu is evenly coated.
- Bake for about 30 minutes, tossing it halfway through, until golden brown. about 30 minutes at 350ºF, tossing it halfway through, until golden brown and crispy.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Hedda says
this recipe is amazing..love the crispness of the baked tofu.
I buy my tofu in bulk so I have to freeze it..
No need to grate just crumble into small pieces.
Nisha Melvani, RDN says
Yes! Crumbling works too. So glad you enjoyed it.
maggie d thompson says
How much is considered a serving? Made a 4 serving recipe and it made just about 2.5 cups, so probably 1/2 a cup? It's pretty good, but next time I'll add much more in the way of flavoring agents. If I gave this to somebody and said what does it taste like, I don't think they'd be able to identify any flavors. So more garlic, more paprika and I will also use Braggs Amino's (310mg) instead of lower sodium Tamari (710mg), and some salt free Dash and Spike maybe.
Nisha Melvani, RDN says
Sounds good! Yes, you are spot on with servings, just over 1/2 cup!
Ramandeep Kaur says
Very good👍
Nisha Melvani, RDN says
Thank you!
Nicole says
What about the cook induced ages in this recipe? I used to cook tofu like this and after learning about ages I only cook it at 120 C maximum. Thank you for what you do. I have loved every single recipe of yours I have tried!
Nisha Melvani, RDN says
This was very timely as I had prepared two posts in this just before reading it. Not sure of you follow me on Instagram but the post is now up.
maggie d thompson says
What does the first sentence in your comment mean? What are ages?
Nisha Melvani, RDN says
https://cookingforpeanuts.com/advanced-glycation-end-products/
Beck says
Can the tofu and lintels be put in a dehydrator to dry/crisp vs the oven? It's cheaper to run my dehydrator vs the oven. Plus, it's cooler in the summer too.
Nisha Melvani, RDN says
Lentils need to be cooked so this would not work.
Paula Wallwork says
Yummy 🖤
Nisha Melvani, RDN says
Thank you!
Meg says
Hi, I’m just wondering, could I use frozen and thawed tofu
Nisha Melvani, RDN says
For thawed, go to https://cookingforpeanuts.com/how-to-cook-tofu/
Carly says
How do you recommend storing it? I imagine if you put it in the fridge, it’ll get soggy/soft, but I don’t know if it’ll last outside of the fridge. Let me know! Thanks
Nisha Melvani, RDN says
Refrigerate it. While it will be less crispy, it remains delicious!
Denise Morris says
I do not see the recommendation for the nutritional yeast you like.
Nisha Melvani, RDN says
https://amzn.to/4blp9NB