How to Cook Tofu (Healthy)

4.95 from 20 votes

Learn how to Cook Healthy Tofu! Bake tofu for the perfect balance of crispiness on the outside and tenderness on the inside while keeping it healthy. This simple method enhances flavor with an oil-free option, making it a great addition to bowls, salads, and stir-fries.

Prep Time5

Cook Time25

Total Time30

Course: Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: people

Calories: 190kcal

Author: Nisha Melvani

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