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.
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.
Jump to:
- 🙋🏽♀️ 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!
- 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.
- 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.
- 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.
- 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.
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.
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.
- 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.
- 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
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.
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.
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.
🍘 More on Tofu: Prep, Cooking, and Health
- How to Press Tofu (Tofu Press, DIY Hacks, and Boiling Methods)
- Can You Freeze Tofu? Yes! Here’s How and Why You Should
- How To Cook Frozen Tofu: A Step By Step Guide
- Best Proteins for Vegans with Recipes
- Menopause Diet: How Food Choices Impact Symptoms
- Grated Tofu (Easy, High-Protein)
- Simple Tofu Noodles
- High-Protein Tofu Soup
📖 Recipe
How to Cook Tofu (Healthy)
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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
- Prepare the tofu: If using pre-pressed super firm tofu, no prep is needed. Otherwise, press, freeze (and thaw), or soak it in salted water (see recipe notes). Pat dry and cut into the desired shape.
- Preheat the oven to 350ºF.
- 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 for 20-25 minutes, or until the desired texture, flipping halfway through.
- Oven-Baked (Direct on Baking Sheet): Place the tofu directly onto a ceramic nonstick rimmed baking sheet, in an even layer. Bake for 20-25 minutes, or until the desired texture, flipping halfway through.
- Make the marinade (Optional): Mix the soy sauce, garlic powder, nutritional yeast, 1 tablespoon water, sriracha, oil, and cornstarch (if using). Adjust quantities to taste.
- Add the Marinade (Optional): Oven-Baked (Parchment or Silicone Mat): Remove the tofu from the oven and remove the paper or mat. 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. Oven-Baked (Direct on Baking Sheet): 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.
- For serving: Enjoy as is to boost protein in salads, grain bowls, or veggie bowls. For a balanced meal, pair it with a sauce, whole-grain ramen, and steamed bok choy. (See recipe notes.)
Notes
- See here for how to prepare tofu: Pressing Tofu, Freezing Tofu, and How to Cook Frozen Tofu
- For other methods for cooking tofu, scroll up to the blog post.
- For healthier 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.
- 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.
- For serving: Enjoy as is to boost protein in salads, grain bowls, or veggie bowls. For a balanced meal, pair it with this creamy Asian Dressing, whole-grain ramen, and steamed garlicky bok choy or steamed kale.
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.
Lynda says
Good morning, Nisha. You have put a great deal of work into this complete tofu information sheet. Thank you. I have not made any of the recipes, as yet. I just received your email. I will be making all of them and will get back to you then. My experiences with your recipes will be they are all a 5! I look forward to receive your mail.
Thank you!
Lynda
Nisha Melvani, RDN says
Thank you so much for taking the time to read this and for leaving a comment. Enjoy the recipes!
Greentea says
I made it as a quick lunch with a salad (spinach / cucumber/ peppers and radish). It was easy and excellent! Thanks !
Nisha Melvani, RDN says
So glad to hear! Thank you.
Shanasy says
Made this last night and the flavor was wonderful! I am a bit confused though on the cornstarch powder. One place it says to sprinkly on your tofu in place of oil (I LIKE that option!) and then it also says to put it in the mixture to marinate it with. Is that right or did I misunderstand something? Does that mean I use it twice? Thank you for this great recipe! I added 5 more minutes to the cooking time and it still was not quite crispy enough, but I figure I just have to figure out my own timing.
Nisha Melvani, RDN says
Hi. Two different concepts here. Tossing the tofu in cornstarch is for crispier tofu. Adding cornstarch to a sauce os to thicken the sauce. So either or both is fine.
Poulina says
Absolutely Delishes !!!!!!!!!!!!!!!!!!!!!
Nisha Melvani, RDN says
Thank you so much.
Afzal says
I've seen a video where thaw'd tofu takes on strandy texture when torn ie resembling the white flesh of chickin.
Does this depend on the brand or the coagulant to achieve this?
Thank you
Nisha Melvani, RDN says
For this effect, use extra firm or super firm tofu seen here: https://cookingforpeanuts.com/cabbage-stir-fry-low-carb/
Pat Jay says
I bought the very soft tofu but not sure how to cook it. Any ideas please? Thank you.
Nisha Melvani, RDN says
You can try this recipe https://cookingforpeanuts.com/sesame-soy-silken-tofu/ or use it in smoothies or sauces.
Nicki says
Hi sorry if you already answered this question but if I freeze the tofu do I still press if after it thaws?
Nisha Melvani, RDN says
No just manually squeeze for a minute to get out excess water. It comes out quickly.
Beth says
Awesome. Thanks for sharing.
Nisha Melvani, RDN says
So glad you enjoyed it. Thank you.
Michele says
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 says
Thank you so much for letting me know you found it helpful. I'm so glad:)
Perry Brown says
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 says
Thanks for sharing! Good to know!!!
Beatrice says
Thank you so much!👍🌹🌟🤗🙋♀️
Nisha Melvani, RDN says
Thank you too!
Maureen Jones says
I would like to try tofu so this page had all the info I needed. Easy to follow too.
Nisha Melvani, RDN says
So glad you found it helpful. Thank you.
Stacy says
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 says
Honestly, it makes my day to read this! Thank you.
D says
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 says
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 says
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 says
Thank you for your support! So glad you are enjoying tofu now:)
Tracie says
Thank you for this information- all in one place. It’s very clear. Pinned for future reference!
Nisha Melvani says
Thank you so much for visiting and reading. I appreciate you taking the time to comment. Have a great day.
Sarah Safar says
This was such a helpful and informative post! I have book marked it fir future reference! Thank you!!
Nisha Melvani says
Thank you for taking the time to read it and comment. Have a fabulous day:)