Tofu Quinoa Casserole

Tofu Quinoa Casserole is a simple, satisfying meal made with tofu, quinoa, and kale. It's packed with protein, fiber, and plant points-and it's baked into one beautiful, wholesome dish. Created by a Registered Dietitian to help you get the nutrients you need with minimal effort.

Casserole dish with quinoa, red onion, kale, and sun-dried tomatoes cooked in vegetable broth and topped with soy-glazed tofu rectangles.

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This Tofu Casserole might change how you feel about tofu and quinoa forever-even tofu skeptics love it. The soy-glazed tofu adds a meaty bite, while the quinoa soaks up all the flavor. We should be eating greens daily to build strong bones, and adding kale here makes it easy.

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👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📝 Tips for Making Tofu Casserole with Quinoa
🎛️ Alternatives to Aluminum Foil for Covering a Casserole
Tofu Quinoa Casserole Recipe
✔️ Storage Tips
🙋🏽‍♀️ Recipe FAQs
🛍️ Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Quinoa, tofu, cornstarch, tamari, garlic powder, vegetable broth, kale, red onion, and sun-dried tomatoes.

Below are some notes about the ingredients from me, a nutrition expert.

Tofu: Made from soybeans, tofu is naturally gluten-free, low in calories, and cholesterol-free. It is also a good source of protein and iron, and rich in heart-healthy isoflavones and beneficial fats.
Kale: A veggie superstar for good reason! It's packed with nutrients and very low in calories, making it one of the most nutrient-dense foods you can eat. Like other dark leafy greens, it's rich in vitamins and minerals, but with lower oxalate levels, so its calcium is more absorbable. It's also a good source of magnesium, another key mineral that helps build strong bones.
Sun-Dried Tomatoes: Rich in vitamins, minerals, and antioxidants-especially lycopene, a powerful compound linked to reduced cancer risk and better heart health.
Quinoa: A protein-rich, high-fiber seed that's naturally gluten-free. It's a great substitute for rice and other grains, offering plant-based protein and long-lasting energy.

See the printable recipe card below for quantities.

🥬 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Tofu - Swap with tempeh for a fermented option.
Kale - Use collard greens or spinach.
Red onion - Substitute with yellow onion or shallots.
Coconut aminos - Use low-sodium soy sauce or tamari.
Cornstarch - Use arrowroot or tapioca starch.
Sun-dried tomatoes - Both dried and packed in oil will work. Or use chopped roasted red peppers instead.
Vegetable broth - Swap with water plus a splash of soy sauce or miso paste for flavor.

📝 Tips for Making Tofu Casserole with Quinoa

These tips will help you get the best result from this tofu casserole recipe. The complete printable recipe is below.

Casserole dish with vegetable broth, red onions, kale, and sun-dried tomatoes.

Cooking quinoa in vegetable broth with aromatics and herbs adds depth of flavor, making it more tasty and appealing than plain water. Submerge the quinoa and vegetables with twice as much vegetable broth as quinoa.

Casserole dish with vegetable broth, chopped red onions, curly kale, sun-dried tomatoes, and dry quinoa.

Place the tofu steaks in an even layer on top, and cover. Soy-glazed tofu is rich with umami and adds plant-based protein to this dish. Placing them on top allows them to brown further as the casserole bakes.

Bake the casserole for 15 minutes, or until warmed through. The quinoa should be tender and fully cooked, not crunchy.

Tofu and quinoa casserole with sun-dried tomatoes, red onions and curly kale.

🎛️ Alternatives to Aluminum Foil for Covering a Casserole

Here are a few safe and reusable alternatives for covering a casserole:

Baking dish with a lid - Best option if your casserole dish has a matching lid.
Parchment paper - Lay it over the top and press gently around the edges.
Silicone baking mat - Flexible, reusable, and oven-safe.
Oven-safe plate or tray - Place over the dish to trap steam and heat.
Another inverted baking dish - Works well if it fits snugly.

✔️ Storage Tips

How to store and reheat leftovers to keep your casserole tasting its best:

Make It Ahead: This casserole can be prepared in advance and reheated when ready to serve.
Storage: Let the cooked casserole cool, then cover and refrigerate for up to 5 days.
How to Freeze: Let it cool completely, then store in an airtight container for up to 3 months. Thaw in the fridge overnight before reheating. The tofu may firm up slightly, but the flavor holds up well.
Reheating: Preheat the oven to 375°F. Cover the casserole and bake for 15-20 minutes, or until heated through.

🙋🏽‍♀️ Recipe FAQs

Do I need to press tofu before seasoning?

If using super-firm tofu, there's no need to press it. It comes pre-pressed and is very low in moisture. Just pat it dry and you're ready to season.
For firm or extra-firm tofu, pressing helps remove excess water so it can absorb flavors better and crisp up in the oven. Use a tofu press, or wrap it in a clean towel and place a heavy object on top for 15-30 minutes before seasoning.

Can I use cooked quinoa instead of uncooked?

No, this recipe is designed for uncooked quinoa to absorb the liquid and flavors as it bakes. Using cooked quinoa would result in a mushy texture and an imbalanced liquid ratio. For best results, use uncooked, rinsed quinoa as directed.