Meet your protein needs with this High-Protein Tofu Chili recipe, with 39 grams of plant-based protein and 16 grams of fiber per serving. This vegan chili is healthy with a 'meaty' texture that everyone loves. (Gluten-free with an oil-free option.)
For a soy-free chili, try my 35G High-Protein Chili with Beans.
👩🏽⚕️ Nutritionist's Note
What makes this meatless chili stand out:
- Combines beans and super-firm tofu for complementary plant proteins, providing 39 grams of protein and 16 grams of fiber per serving
- Tofu is high in leucine, rich in calcium, and provides highly absorbable protein
- Beans add gut-healthy fiber to support longevity and help reach the goal of 14g per 1,000 calories
- Freezer-friendly: portion into cubes, store for 3 months, and defrost as needed
- Bold spices and savory depth make it satisfying, not bland
- The tofu crumbles can be baked until crispy for a deeper flavor
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👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Beans: Add hearty texture and body to the dish, making it feel substantial and comforting. They soak up spices and tomato flavors especially well.
- Tofu: Provides a soft yet satisfying contrast to the beans. It absorbs seasoning easily and adds richness without overpowering the dish.
- Red onion: Brings a mild sweetness and subtle bite that deepens as it cooks, helping build flavor from the base.
- Garlic: Adds warmth and savory depth that rounds out the tomatoes and spices.
- Chili powder, poblano, and jalapeño peppers: Create layered heat rather than sharp spiciness. Poblanos add mild smokiness, jalapeños bring brightness, and chili powder ties everything together.
- Diced tomatoes and tomato sauce: Form the backbone of the dish, adding acidity, richness, and a slightly sweet depth that balances the spices.
- Cilantro: Adds freshness and a clean, herbal finish that lightens the dish.
- Lime juice: Brightens everything at the end, cutting through richness and making the flavors pop without adding salt.
See the printable recipe card below for quantities.
🫘 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Non-spicy - Omit the jalapeño and reduce the chili powder for a milder chili.
- Beans - Use any combination (black beans, kidney beans, pinto beans, or chickpeas) depending on your preference.
- Tofu -Use super-firm tofu for the highest protein density and chewy texture, or extra-firm tofu if you prefer a softer bite and slightly more water content.
- Poblano pepper - Replace with bell pepper for a milder flavor or Anaheim pepper for similar heat.
- Jalapeño pepper - Use serrano for more spice, or omit for a mild chili.
- Diced tomatoes - Substitute with fire-roasted tomatoes for a smokier flavor.
- Olive oil (optional) - Skip for oil-free, or replace with vegetable broth or water for sautéing.
- Cilantro - Use parsley instead as desired.
📖 How to Make Tofu Chili
These additional tips will help you get the best results from this recipe.
Optional Tofu Mince Method:
Coating tofu with nutritional yeast, tamari, and a touch of olive oil adds savory depth. Baking creates a golden, meaty texture that enhances the chili. Drying concentrates the flavor, giving the tofu a satisfying bite. Alternatively, the grated tofu can be added directly to the chili for a quicker option.
- Shred the tofu: Dry the block of tofu with a clean dish towel, gently squeezing out any excess water. Shred the tofu using the larger holes on a box grater.
- Season: Transfer the shredded tofu to a large rimmed nonstick baking sheet. Toss with nutritional yeast, tamari, and optional olive oil. Bake at 400ºF for 20 minutes, tossing halfway through. Change the oven setting to broil and cook for about 2 minutes more, or until browned.
For The Vegan Chili:
- Building flavor: Sauté the onions and peppers until they are translucent and fragrant, filling your kitchen with a wonderful aroma. Cooking the onions, garlic, and peppers slowly over medium heat helps release their natural sweetness and builds a rich, flavorful base for the chili.
- Adjusting the chili texture: If the chili is too thick, stir in a splash of water or vegetable broth until it reaches your desired consistency. If it's too thin, let it simmer uncovered for a few extra minutes to reduce and thicken naturally.
✔️ Meal Prep & Storage Tips
With a few smart storage tips, you can enjoy this vegan tofu chili at its best-whether tomorrow or months from now.
- Refrigerator: Store cooled chili in an airtight container for up to 5 days. The flavors deepen as it rests, making it even better the next day.
- Freezer: Portion into airtight containers or freezer-safe bags. For easy single servings, freeze in cubes or muffin tins, then transfer to a bag. Keeps well for up to 3 months.
- Reheating: Reheat on the stovetop over medium heat or in the microwave until the dish is hot. Beans and tofu both absorb flavor as they sit, so leftovers often thicken. If the chili has thickened, add a splash of broth or water to loosen the texture.
- Meal Prep Friendly: This chili is perfect for batch cooking-make once, then enjoy nourishing, protein-packed meals all week (or months ahead with freezing).
🙋🏽♀️ Recipe FAQs
If using super-firm tofu, it's already pressed and ready to use. Extra-firm tofu can benefit from a quick press to remove excess water, but it isn't strictly necessary for this recipe.
Sauté the aromatics and peppers in a splash of vegetable broth or water instead of oil. For the tofu, skip the olive oil when baking-nutritional yeast and tamari alone will still add plenty of flavor.
Crumbling or grating tofu, seasoning it, and then baking it until browned transforms it into tasting extremely similar to chicken or pork. See my 'How to Cook Tofu' post for the best methods for freezing, marinating, cutting, and cooking tofu.
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Tofu Chili Recipe
Ingredients
- 14 to 16 ounces super firm tofu or extra firm
For the crispy tofu crumbles (optional):
- 1 ½ tablespoons Tamari or coconut aminos (preferably low sodium)
- 3 tablespoons nutritional yeast
- Drizzle of olive oil optional
For the chili:
- Drizzle of vegetable broth or olive oil or water
- 5 teaspoons chili powder
- Salt to taste
- 1 large red onion finely chopped
- 2 large garlic cloves minced
- 1 large poblano chili or small bell pepper, seeded and minced
- 1 small jalapeño seeded and minced
- ¾ teaspoon ground cumin
- 14 ounces diced tomatoes or diced fire-roasted tomatoes, canned, with juice
- ½ cup tomato sauce canned
- 1 teaspoon dried oregano
- 15 ounces black beans or kidney beans, canned, drained and rinsed
- Vegetable broth or water as needed
- 1 tablespoon freshly squeezed lime juice or to taste
- Freshly ground black pepper to taste
- Salt or salt substiture to taste
- ¼ cup finely chopped fresh cilantro or parsley, for garnish (optional)
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EQUIPMENT
- Large saucepan
- Large baking sheet optional (use ceramic or nonstick for oil-free)
Instructions
- Prepare the tofu: Dry the block of tofu with a clean dish towel, gently squeezing out any excess water. Shred the tofu using the larger holes on a box grater.
For the meaty tofu crumbles (optional):
- Preheat the oven to 400ºF.Season: Transfer the shredded tofu to a large rimmed nonstick baking sheet. Toss it with tamari, nutritional yeast, and a drizzle of olive oil (if using). Bake at 400ºF for about 20 minutes, or until golden brown, tossing halfway through.
For the chili:
- Meanwhile, cook the aromatics: Heat 1 tablespoon broth or olive oil in a large saucepan or Dutch oven over medium heat. Cook the onion, garlic, poblano, jalapeño, 1 tablespoon chili powder, and cumin, stirring occasionally. Cook for about 5 minutes, or until the onion is just softened. If not baking the tofu crumbles, add them to the saucepan at this time, and cook them with the aromatics, stirring frequently.
- Add the diced tomatoes, tomato sauce, and oregano. Reduce the heat and gently simmer for 10 minutes.
- Add remaining ingredients: Stir in the beans (and baked shredded tofu, if using). Stir to incorporate. Simmer for 10 minutes more, partially covered. Add vegetable broth or water as desired. Add lime juice to taste. Season with salt and pepper.
- Garnish with cilantro, if using.
Notes
- For oil-free: Use vegetable broth in place of olive oil for cooking the aromatics. Bake the tofu without oil on a nontoxic ceramic baking sheet. See my preferred brand here.
- Serve with a whole grain of your choice and my Avocado Crema.
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.
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Maddie says
I made the chili this week and just finished my last bowl. I love how simple and good the recipe is! Plus high in protein. Can’t wait to make again. I added a little bit of carrot for some vitamin A.
Nisha Melvani, RDN says
Love the carrot addition. Thank you for letting me know you enjoyed this chili.
AG says
It’s the first time I’ve tried the shredded tofu method and wow! Loved it. Very meaty, indeed, and I can see how versatile it would be for other flavor profiles, too. A keeper!
Nisha Melvani, RDN says
So glad you loved it as much as I do!