How To Cook Tofu: A Step By Step Guide (With Pictures)

Name: How to Cook Tofu (Healthy)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1 (14 to 16-ounce) packet extra firm tofu (or super firm tofu); 3 tablespoons soy sauce (or tamari (preferably low sodium)); 1 teaspoon garlic powder; 2 tablespoons nutritional yeast; 1 1/2 teaspoons sriracha (optional); 2 teaspoons olive oil (or sesame oil (optional)); 2 teaspoons cornstarch (or arrowroot (optional))

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Learn How to Cook Tofu for the best texture and taste. This ultimate guide provides step-by-step instructions to help you achieve perfectly crispy and flavorful tofu every time! Plus, get expert marinating tips and a delicious 4-ingredient healthy baked tofu recipe to elevate your meals.

How to Cook Tofu: Healthy baked tofu cubes with sauce, whole grain noodles, and bok choy in a bow with chopsticks.

Curious about how to cook tofu but don’t know where to start? This easy tofu cooking guide breaks down everything from prepping, cutting, and marinating to baking, pan-frying, steam-frying, boiling, and air-frying tofu, for the perfect taste and texture.

If you want to master tofu preparation, check out my guides on freezing tofu, pressing tofu (including boiling method), and cooking frozen tofu. Concerned about soy and hormones? My article on soy and menopause breaks down the facts and clears up common misconceptions. For more healthy tofu recipes, visit my Vegan Tofu Recipes page.

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🙋🏽‍♀️ What is Tofu?
🍃 Types of Tofu & How to Use Them
🔪 How to Cut Tofu: Knife, Hand, Grater, and Peeler Techniques
🍶 2 Ways to Marinate Tofu
👩🏽‍🍳 5 Methods for Cooking Tofu
❄️ How to Store & Reheat Cooked Tofu
🙋🏽‍♀️ Tofu FAQs
🍘 More on Tofu: Prep, Cooking, and Health
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🙋🏽‍♀️ What is Tofu?

Tofu, or bean curd, is a gluten-free, plant-based protein made from soybeans, water, and a coagulant to form its signature texture. Originally a staple in Asian cuisine, tofu has gained popularity worldwide, especially in vegetarian and vegan cooking, thanks to its versatility and nutritional benefits.

Not only is tofu an affordable protein source, but fortified varieties can also provide a good amount of calcium. The exact nutrient content varies by brand and type, making it a nutrient-dense and customizable addition to any diet.

🍃 Types of Tofu & How to Use Them

Tofu comes in a variety of textures, each best suited for different recipes. Here’s a breakdown of the main types and how to use them:

Silken Tofu – Soft, smooth, and custard-like, silken tofu is perfect for desserts, smoothies, soups, creamy sauces, dressings, and dips. It can also be enjoyed as-is with a drizzle of sauce and garnishes. Try this 10-minute Sesame Soy Silken Tofu recipe.
Soft & Medium Tofu – Slightly firmer than silken tofu, this type works well in mapo tofu, agedashi tofu, and creamy soups. It’s also great for blending into vegan cream cheese, puddings, or dips for a smooth texture.
Firm Tofu – Holds its shape well, making it ideal for tofu scramble, a low-carb tofu stir-fry, tofu curry, and grilling. It can be pressed, cut, and sliced for a variety of dishes.
Extra-Firm & Super-Firm Tofu – These have the least moisture and the densest texture, making them sturdy enough for battering, deep-frying, grilling, baking, pan-frying, and stir-frying. Super-firm tofu is pre-pressed and has the highest protein content, making it perfect for dishes like Easy Marinated Tofu Salad or a Tofu Sandwich.

🔪 How to Cut Tofu: Knife, Hand, Grater, and Peeler Techniques

The way you cut tofu impacts its texture, cooking results, and ability to absorb marinades. Smaller pieces, like cubes, develop a crispier exterior, while larger slabs retain a softer, meatier bite. Triangles or thin strips are great for pan-frying and stir-fries, ensuring even browning. If marinating, cutting tofu into thinner pieces increases surface area, allowing it to soak up more flavor. Choosing the right cut can elevate the texture and taste of your dish!

Tofu cubes on a green cutting board, and tofu rectangles and triangles on a white cutting board.

Knife Method: Use a sharp chef’s knife to cut pressed, salted, or previously frozen tofu into cubes, rectangles, or triangles, depending on your recipe.

Chunks of tofu tossed in marinade in a glass bowl.

Hands Method: Take the pressed, salted, or previously frozen tofu and gently break it into 1 to 2-inch chunks using your hands. The irregular texture increases surface area, helping the tofu absorb more marinade and develop better flavor for a tastier, more textured dish.

Tofu grated onto a green baking sheet with a box grater.

Box Grater Method: Remove the tofu from its package and squeeze out excess liquid over a bowl—no need to press it. Using the largest holes of a box grater, shred the tofu into fine pieces, perfect for taco fillings, or adding texture to soups and stir-fries. Try it in my 20-minute Simple Tofu Noodles recipe for an easy, flavorful dish.

Strips of peeled tofu in a glass bowl next to a green Y peeler and a block of tofu.

Y-Peeler Method: After pressing, salting, or freezing, use a wide Y-peeler to thinly slice the tofu widthwise into delicate ribbons. Perfect for light, noodle-like textures! Try my Grated Tofu recipe for a high-protein topping.

🍶 2 Ways to Marinate Tofu

One of the biggest myths about tofu is that it naturally soaks up flavors. In reality, its high water content prevents absorption, so it needs proper preparation before marinating. Pressing, freezing, or salt-soaking before marination is key. These processes remove moisture, allowing flavors to penetrate.

Traditional Marination – Let tofu soak in a marinade for at least 1 hour or overnight for deeper flavor. Best for grilled, baked, or pan-fried tofu when you want deep, even flavor. This method is ideal for softer dishes where the tofu stays intact, like stir-fries, bowls, or salads. Try these 3 Easy Tofu Marinades or this Marinated Miso Tofu!
Glazing Method – Pan-fry or bake tofu first, then add marinade while it is still hot, allowing it to cling and infuse the surface. Perfect for quick, bold flavors when you don’t have time to marinate. Works best for crispy tofu in stir-fries, grain bowls, and glazed tofu dishes where the sauce needs to cling to the surface.

Using the right method ensures bold, flavorful tofu every time!

👩🏽‍🍳 5 Methods for Cooking Tofu

Oil: While optional, a little oil helps achieve extra crispiness. Toss or brush tofu with avocado, olive, sesame, or neutral cooking oil before adding seasonings or cornstarch (if using).

Cornstarch: For an even crispier texture, coat tofu pieces in cornstarch, arrowroot, or tapioca starch before cooking. This works best with pressed, salted, or frozen tofu and pairs well with the glaze-marinating method.

1. Oven-Baked (Parchment or Direct on Baking Sheet):

Baking tofu in the oven results in a firm, slightly chewy texture. When baking, keep the temperature between 325-350°F (163-177°C) to slow down the Maillard reaction, which helps minimize advanced glycation end-product formation while still achieving a firm texture.

Pressing, freezing, or salt-soaking, and tossing it in a marinade before baking helps infuse flavor, making it perfect for meal prep or adding to salads and bowls.

Tofu cubes on a baking sheet on top of parchment paper.

Oven-Baked (Parchment or Silicone Mat): Line a rimmed baking sheet with parchment paper or an oven-safe silicone mat. Spread the tofu in an even layer. Bake at 350ºF (177°C).

For soft and slightly firm tofu: Bake for 20-25 minutes, flipping halfway through.
For firmer, slightly chewy tofu: Bake for 30-35 minutes, flipping at the halfway mark.
For extra crispy tofu: Extend baking time to 40-45 minutes, checking every 5-10 minutes toward the end to avoid excessive browning.

Golden baked tofu triangles on a white baking sheet.

Oven-Baked (Direct on Baking Sheet): Place the tofu directly onto a ceramic nonstick rimmed baking sheet, in an even layer. Bake at 350ºF (177°C).

For soft and slightly firm tofu: Bake for 20-25 minutes, flipping halfway through.
For firmer, slightly chewy tofu: Bake for 30-35 minutes, flipping at the halfway mark.
For extra crispy tofu: Extend baking time to 40-45 minutes, checking every 5-10 minutes toward the end to avoid excessive browning.

If using a sauce, pour it over the tofu, stir to coat, and return to the oven for another 5 minutes, or until the edges are browned and the sauce is heated through.

2. Pan-Fried

This method crisps up the outside while keeping the inside tender. It’s great for stir-fries or as a protein topping. A ceramic nonstick or cast-iron pan with minimal oil helps achieve a golden crust without excessive greasiness.

Cubed golden brown crispy tofu in a cast-iron skillet.

Heat a ceramic nonstick or cast-iron skillet over medium-high heat. Add enough oil to coat the bottom of the pan and heat until hot but not smoking.
Carefully place tofu pieces into the pan, leaving space between them. Use a splatter screen if needed.
Cook for about 3 minutes until the bottom is golden brown before moving the tofu. Flip with tongs or a spatula and cook for another 3 minutes until golden brown.
To add flavor, reduce heat to low, pour in sauce or marinade, and stir to coat. Cook for 2 more minutes until the sauce is heated through.

3. Steam-Fried

An oil-free (or lower-oil) alternative to pan-frying. Tofu is lightly browned in a small amount of oil (or broth), then a splash of water or broth is added to steam it, creating a crispy yet tender texture. (Optional: Add a drizzle of coconut aminos at the end of the cooking process to mimic browning.) Great for stir-fries, or adding to salads and bowls.

4. Air-Fried

Air-frying uses dry circulating heat, which avoids oils since little to no oil is needed. Tofu is tossed in seasoning and air-fried at 350-400°F with little or no oil, creating a crispy texture.

Preheat the air fryer to 400ºF.
Arrange tofu in a single layer in the basket, leaving space between pieces for airflow.
Cook for 10 minutes, shaking the basket after 5 minutes, until crispy and golden brown.
To add sauce or marinade, toss the tofu in a pan over low heat, stir to coat, and cook for 2 minutes until warmed through.

5. Boiled or Simmered

This method keeps tofu soft while absorbing broth flavors, making it perfect for tofu soups and stews.

Broth with tofu, green peas, kale, leek, broth, and miso in a saucepan.

Choose the right tofu – Soft or medium tofu works best for soups and stews, while firm or extra-firm tofu holds its shape better if simmered in a broth.
Cut into pieces – Depending on your dish, cube, slice, or leave the tofu whole. Smaller pieces absorb more flavor.
Bring liquid to a gentle boil – Use water, vegetable broth, or a flavored simmering sauce. Adding acidic ingredients like lemon juice or vinegar can further reduce AGEs.
Add tofu – Gently place the tofu in the boiling liquid to avoid breaking it. Reduce heat to maintain a simmer rather than a rolling boil.
Simmer for 10-15 minutes – This allows the tofu to absorb flavors while keeping its structure intact. Softer tofu may need less time, while firmer tofu benefits from longer simmering.
Drain or use as is – If boiling plain, drain and use the tofu in stir-fries, salads, or other dishes. If simmered in broth, serve it as part of a soup or stew.

❄️ How to Store & Reheat Cooked Tofu

Refrigerate: Store cooked tofu in an airtight container and refrigerate for 4 to 5 days. Let it cool completely before sealing to prevent excess moisture buildup.

Freeze: For longer storage, freeze cooked tofu in a single layer on a baking sheet, then transfer to an airtight container or freezer bag. It will last for up to 3 months.

Reheat: Warm refrigerated tofu in a skillet, oven, or air fryer to restore crispiness. If frozen, thaw in the fridge overnight before reheating.

🙋🏽‍♀️ Tofu FAQs

Is Tofu Good for You?

Tofu is a nutrient-dense food, offering several key nutrients with relatively few calories. It is high in protein and contains all the essential amino acids the body needs. Tofu also provides heart-healthy fats, carbohydrates, and important vitamins and minerals, including calcium and manganese, supporting overall health.

Which Tofu Has the Most Protein?

The firmer the tofu, the higher the protein content, as firmer varieties contain less water.
Super firm tofu has the most protein per serving, as it is pre-pressed and highly compact.
Extra firm tofu follows closely behind.
Firm tofu contains 10–12g of protein per 3.5-ounce (100g) serving.
Silken tofu has 8–10g of protein per 3.5-ounce (100g) serving.
Extra firm or super firm tofu can contain 15–20g of protein per 3.5-ounce (100g) serving.

Is Tofu Gluten-Free?

Yes, plain tofu is naturally gluten-free, as it is made from soybeans and contains no glutenous grains. However, flavored or marinated tofu may contain gluten, especially if soy sauce is used in the seasoning. Always check the ingredient list or opt for tamari-based or certified gluten-free tofu if you have gluten sensitivities.