This is a one-stop resource with step-by-step instructions to make sure your tofu is perfectly crispy and flavorful every time! Master the art of pressing, freezing, cutting, and cooking tofu for optimal flavor. Discover expert marinating tips and enjoy delectable vegan tofu recipes.
Looking to incorporate more tofu into your meals but not sure how to cook it? This step-by-step guide with pictures will help you create delicious tofu dishes in no time!
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🙋🏽♀️ What is Tofu?
Tofu, or bean curd, is a gluten-free ingredient made from soybeans, water, and a coagulant or curdling agent. Due to its versatility and nutritional value, this staple of Asian cuisine has become popular in Western vegetarian and vegan cooking.
Tofu is an affordable way to include plant-based protein in your diet. Plus, fortified tofu is a good source of calcium. The exact amounts of these nutrients will depend on the specific brand and type of tofu.
🛒 Types of Tofu & Uses
Tofu comes in various types and textures, each suited for a different culinary application. The main types include:
- Silken tofu is soft, smooth, and custard-like and is most often used in desserts, smoothies, soups, creamy sauces, dressings, and dips. It can also be eaten with a drizzle of sauce and garnishes like this 10-minute Sesame Soy Silken Tofu recipe.
- Soft or medium tofu is slightly firmer than silken and is used for dishes like mapo tofu and agedashi tofu. It can also be blended into creamy soups, Vegan Cream Cheese, or vegan pudding.
- Firm tofu is great for making Tofu Scramble, Tofu Stir-Fry, and Tofu Curry. It holds its shape well and is suitable for pressing, cutting, and slicing.
- Extra firm and super firm tofu have a dense texture, the lowest moisture content, are are more sturdy. Use them for battering, deep-frying, grilling, baking, pan-frying, and stir-frying. Super firm tofu is pre-pressed and has the highest amount of protein. Use them for making Easy Marinated Tofu Salad or Tofu Sandwich.
⏲️ How to Prepare Tofu
Step 1. Drain the tofu. Cut a slit in the corner of the packaging and pour the excess water out. (Skip this step if freezing in the packet.)
Step 2. Choose one: Press, freeze, or salt the tofu to remove excess liquid. This way the tofu can absorb more of the marinade.
Step 3. Pat dry: After pressing, freezing, or salting, drain the tofu and pat the block dry with a clean kitchen towel or paper towel.
📚 How to Press Tofu
Pressing tofu helps improve its texture, flavor, and ability to absorb marinades and seasonings. It removes excess liquid so the cooked tofu develops a crispier exterior. The longer you press, the better the texture and flavor of the tofu. (Skip this step if using super firm tofu, freezing your tofu, or salting your tofu.)
Homemade tofu press: Place paper towels or a clean dish towel on a cutting board. Lay the block of tofu, or cut tofu pieces, on top in a single layer. Place another few layers of paper towel (or a second dish towel) on top of the tofu.
Place a cutting board on top and weigh it down with a heavy object. Press it for at least 15 minutes for cut tofu, or 20 minutes for the block. Replace the paper towels as needed if they become soaked.
Store-bought Tofu Press: Place the block of tofu inside a tofu press. Refrigerate for at least 1 hour or overnight. 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.
🧂 Soaking Tofu in Salt Water
Soaking tofu in salted water is an alternative to pressing or freezing, and it takes just 15 minutes. It draws out excess water from the tofu for a crispier crust. Plus, it has the added benefit of seasoning the tofu by osmosis as the salty solution displaces the unseasoned water content inside. The tofu does not become overly salty if you remove it after 15 minutes.
Step 1. Bring 2 cups of water to a vigorous simmer. Add 2 tablespoons salt and stir to dissolve the salt.
Step 2. Place the block of tofu into a heat-proof bowl and pour the water over the top. If the water does not cover the block, flip it over after 7 minutes. Drain the block of tofu and then place it between the layers of a clean kitchen towel. Press to remove excess water. Pat dry and let cool before cutting.
🧊 How to Freeze Tofu
Freezing tofu changes its texture and extends its shelf life for up to 6 months. The water in the tofu freezes into crystals, which expand and create gaps in the tofu's matrix. This makes the tofu more porous and spongy.
Previously frozen tofu more readily absorbs the flavors of marinades, has a meatier texture similar to chicken, and is easier to press to remove excess water which gets it crispier upon cooking.
You do not need to press the tofu if you are freezing it. Freeze for a minimum of 24 hours.
3 Ways to Freeze Tofu:
- 1. Freeze the tofu in its original packaging.
- 2. Drain the tofu and freeze the block in a freezer-safe container or bag.
- 3. Cut the tofu and freeze the pieces in a freezer-safe container or bag.
My preference is to cut the block into 4 equal slabs and freeze. This way, the tofu thaws more quickly. Cutting the tofu into cubes before freezing is my least favorite option as the texture changes the least.
Visit my 'How to Cook Frozen Tofu' post for a quick method to cook frozen tofu without thawing!
How to Thaw Tofu (5 Ways)
- Countertop - Thaw the tofu on the countertop for about 6 hours. This is not recommended as it is a food safety hazard.
- Refrigerator (recommended) - Place the tofu in the refrigerator for 6 to 8 hours for smaller pieces, or overnight.
- Cold water bath (quick thaw) - Place the frozen tofu in a sealed bag and submerge it in a bowl of cold water. Change the water every 30 minutes for even thawing. This method can take up to 3 hours depending on the size of the tofu.
- Boiling water (quick thaw) - Bring a large pot of water to a boil. Submerge the tofu in the boiling water for 14 minutes. Remove the tofu and let it cool. Squeeze and pat dry before slicing. For how to cook frozen tofu without thawing, see this post.
- Microwave (quick thaw) - Use the defrost function, or zap for 10 to 12 minutes. This method works well, but depending on your microwave, it can result in uneven thawing and may start cooking the tofu's outer edges.
After thawing, place the tofu between two clean tea towels or paper towels and press down on the tofu to remove excess liquid. Pat it dry.
🔪 How to Cut Tofu
Knife: Cut the pressed, salted, or previously frozen block of tofu into cubes, rectangles, or triangles using a sharp chef's knife.
Hands: Take the pressed, salted, or previously frozen block of tofu and use your hands to break it into about 1 to 2-inch chunks. The irregular texture creates more surface area for the flavors to penetrate, resulting in a tastier product.
Box Grater:Remove the tofu from the packet and squeeze the block over a bowl to expel the excess liquid. (You do not need to press it.) Grate the tofu using the largest holes of a box grater.
Y-Peeler: After pressing, salting, or freezing tofu, thinly slice it widthwise using a wide Y-peeler. Try my 20-minute Simple Tofu Noodles recipe using Y-peeler sliced tofu.
🍶 How to Marinate Tofu
One of the biggest myths about tofu is that it soaks up the ingredients around it. This is only true with hyper-porous previously frozen tofu.
Instead, try the glazing method to infuse tofu with maximum flavor. To glaze, pan-fry the pressed or salt-soaked tofu—with or without oil—until golden. Then add a marinade, so that the fried exterior soaks up the flavors and the heat from the pan reduces the sauce to a clingy syrup. Or bake the tofu halfway before tossing it generously with the marinade.
Glazing method: Pan-fry or bake the tofu for about 7 minutes—with or without oil—or until golden. Then add the marinade to the pan or baking sheet. Toss the tofu to coat, and then continue baking or pan-frying until golden brown.
Traditional Method: Marinate the tofu after pressing, salt-soaking, or freezing. Place the cut tofu pieces in a shallow dish, about 8 x 8 inches, or 9 x 13 inches for a larger batch. Add the marinade and toss the tofu until evenly coated. Marinate it for at least 1 hour, covered in the refrigerator, or overnight.
Try my Three Easy Tofu Marinades!
👩🏽🍳 How to Cook Tofu
Oil: Oil is not required, but a little goes a long way for getting your tofu extra crispy. Toss or brush with sesame oil, canola oil, olive oil, or a neutral-flavored cooking oil before adding additional seasonings or cornstarch (if using).
Cornstarch: For crispier tofu, toss the pieces with cornstarch, arrowroot, or tapioca starch before cooking. You can toss the pressed, salted, or frozen tofu before marinating and use the glaze marinating method.
Bake the Tofu:
Option 1. Line a rimmed baking sheet with parchment paper or an oven-safe silicone mat. Spread the pressed, salt-soaked, or previously frozen tofu onto the parchment paper in an even layer.
Bake at 425ºF for 15 minutes. Add the sauce to the baking sheet, if using. Pour it over the tofu and stir to coat evenly. Cook for about 5 minutes more to heat the sauce, or until the tofu is browned.
Option 2. Place the tofu directly onto a nonstick-rimmed baking sheet in an even layer.
Bake at 425ºF for 15 minutes. Add the sauce to the baking sheet, if using. Pour it over the tofu and stir to coat evenly.
Cook for about 5 minutes more, or until the sauce is heated through, and the tofu browned around the edges.
Pan-fry or Air-fry the Tofu
To Pan fry: Heat a nonstick or cast-iron skillet over medium-high heat. Add enough oil to coat the bottom of the pan. Heat the oil until hot but not smoking.
Carefully place the tofu pieces into the hot oil, leaving space between them. Use a splatter screen as desired.
Cook the tofu for about 3 minutes, or until the bottom is golden brown, before moving it. Use tongs or a spatula to flip the tofu. Cook the other side for about 3 more minutes or until golden brown.
To flavor the tofu with a sauce or marinade, add it to the pan now. Reduce the heat to low and pour the sauce over the tofu. Stir to coat evenly. Cook for about 2 minutes more, or to heat the sauce through.
To Air fry: Set your air fryer to 400ºF.
Place the tofu pieces into the air fryer basket in a single row with enough space between the pieces so the hot air can pass freely.
Cook for about 10 minutes, or until the tofu is crispy and golden brown, shaking the basket after 5 minutes.
❄️ How to Store
Unopened: Refrigerate the tofu in its original unopened packaging. Use before the 'best by' date on the packaging for optimal quality.
Opened: Store the unused tofu in an airtight container with enough water to cover it. Keeping the tofu submerged will prevent it from drying out or absorbing odors from the refrigerator. Change the water daily to help maintain freshness. Consume within 3 to 5 days of opening.
🙋🏽♀️ Tofu FAQs
Tofu contains several nutrients in relatively few calories, making it nutrient-dense. It is high in protein and contains all the essential acids the body needs. It also provides heart-healthy fats, carbohydrates, and vitamins and minerals. It has many important vitamins and minerals, including calcium and manganese.
The more compact and firm the block of tofu, the lower the water content and the higher the protein. Super firm tofu is pre-pressed and has the most protein per serving. Extra firm tofu is the next highest in protein.
Firm tofu contains approximately 10 to 12 grams of protein per 3.5-ounce (100-gram) serving. Silken tofu has about 8 to 10 grams per 3.5 ounces. Extra firm or super firm tofu can have anywhere between 15 to 20 grams per 3.5-ounce serving.
Plain tofu is generally considered safe for those with gluten intolerances, as the beancurd contains no glutenous grains. However, flavored tofu may not be suitable, as it may be marinated with soy sauce which is not gluten-free.
🍽 More Tofu Recipes
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📖 Recipe
How to Cook Tofu
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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 ½ teaspoons sriracha optional
- 2 teaspoons olive oil or sesame oil (optional)
- 2 teaspoons cornstarch or arrowroot (optional)
Instructions
- Prep the tofu: Either press, freeze and thaw, or soak the tofu in salted water (see blog post). Pat dry and cut into the desired shape.
- For baked tofu: Preheat the oven to 425ºF.
- To bake the tofu: (Optional: Toss the tofu in a drizzle of oil.) Place the pieces onto a large rimmed nonstick baking sheet. Bake for 10 minutes. To pan fry the tofu: Heat 1 tablespoon oil in a nonstick or cast-iron skillet. Add the cut tofu and cook undisturbed for about 3 minutes, or until the bottom is golden brown.
- Make the marinade: Mix the soy sauce, garlic powder, nutritional yeast, 1 tablespoon water, sriracha, oil, and cornstarch (if using). Adjust quantities to taste.
- Add the Marinade: Bake method: Remove the tofu from the oven and pour about two-thirds of the marinade on top. Toss the tofu to coat it evenly. Bake for about 10 minutes more, or until the marinade is heated through, and the tofu is crispy. Add the remaining sauce right at the end of cooking and toss. Pan-fry method: Add all the marinade to the skillet and toss the tofu to coat evenly. Cook for about 4 minutes more, or until the sauce is warmed through, and the tofu is browned around the edges.
Notes
- Place the tofu in a single layer for cooking with enough space in between for the hot air to pass freely. This ensures even browning.
- Storage: Refrigerate any leftover cooked tofu for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Michele
At last, a comprehensive guide to all things tofu! I love using tofu, but can become confused when different recipes say different things, and some people say to avoid soy altogether! Thank you so much, I will be referring to this information often!
Nisha Melvani, RDN
Thank you so much for letting me know you found it helpful. I'm so glad:)
Perry Brown
I have heard that it is common in Japan to microwave tofu to make the water come out. I tried it yesterday, and it worked very well. Kind of like boiling in salty water without having to bother with the hot water or the salt. In any case, I placed the blof tofu on a plate and microwaved it on 50% power for about 6 minutes (it was cold when it went in to the microwave), turning it over a couple times so it would heat evenly. A lot of water came out. After the microwave, I sandwiched it between folded-up paper towels until I was ready to cook it. The microwaving worked at least as well as pressing or soaking in hot, salty water. I made katsu tofu - it was very good.
By the way, if you have it and if you can tolerate it, sprinkling MSG on the tofu before you cook it improves the flavor to an impressive degree.
Nisha Melvani, RDN
Thanks for sharing! Good to know!!!
Beatrice
Thank you so much!👍🌹🌟🤗🙋♀️
Nisha Melvani, RDN
Thank you too!
Maureen Jones
I would like to try tofu so this page had all the info I needed. Easy to follow too.
Nisha Melvani, RDN
So glad you found it helpful. Thank you.
Stacy
Wonderful! This will be my second time making it in one week! I'm new to WFPB easting, and I was blown away.
Easy prep, great results - even my steak-loving husband was impressed.
Nisha Melvani, RDN
Honestly, it makes my day to read this! Thank you.
D
Hi! Is it correctly read, that if I freeze tofu, I have to first thaw it, then boil it before lastly frying/baking it? Or can I skip the boiling step, if I thaw it in the fridge
Nisha Melvani, RDN
The boiling step is completely optional. It's just for when you do not have time to thaw slowly. You can skip it if you thaw the tofu in the refrigerator.
Pam
I have your book, ‘Practically Vegan’. Because of that book and all the information on how to cook tofu, I finally love tofu. Thank you so much!
Nisha Melvani
Thank you for your support! So glad you are enjoying tofu now:)
Tracie
Thank you for this information- all in one place. It’s very clear. Pinned for future reference!
Nisha Melvani
Thank you so much for visiting and reading. I appreciate you taking the time to comment. Have a great day.
Sarah Safar
This was such a helpful and informative post! I have book marked it fir future reference! Thank you!!
Nisha Melvani
Thank you for taking the time to read it and comment. Have a fabulous day:)