How to Cook Tofu Basic Recipe
How to cook tofu for the best texture—a simple method to make it flavorful and protein-rich every time.
Servings: 4 people
Calories: 205kcal
Equipment
- 1 Large baking sheet
Ingredients
- 16 ounces extra-firm tofu or super-firm tofu (one 14 to 16-ounce block)
- 2 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 avocado oil (optional)
- 2 teaspoons cornstarch or arrowroot (optional)
Instructions
- Prepare the tofu: If using pre-pressed super-firm or extra-firm tofu, simply pat the block dry. Otherwise, press and pat dry. Cut the tofu into the desired shape. Transfer to a medium bowl.
- Preheat the oven to 375ºF.
- 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 to the tofu: Pour the marinade over the tofu and toss to coat evenly.
- Oven-Bake: Line a rimmed baking sheet with parchment paper or an oven-safe silicone mat, or use a nonstick sheet. Spread the tofu in an even layer.Bake for for about 25 minutes, or until the desired texture, flipping halfway through.
- For serving: Enjoy as is to boost protein in salads, grain bowls, or veggie bowls.
Notes
- Seasoning tip: Use 1 ½ to 3 tablespoons low-sodium soy sauce or tamari, to taste.
- 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 in an airtight container for up to 4 days.
Nutrition
Calories: 205kcal | Carbohydrates: 6g | Protein: 20g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 286mg | Potassium: 237mg | Fiber: 4g | Sugar: 0.1g | Vitamin C: 0.01mg | Calcium: 78mg | Iron: 1mg
