11 Ways to Cook Tofu (Beginner's Guide)

Tired of cooking tofu in the same way every time? This beginners’ guide on how to cook tofu in 11 ways is all you need to make the most of this incredible plant-based protein.

4 photos of different tofu recipes, one sausage in a black skillet, one meatballs in a red sauce, one tofu cubes in orange sauce and one tofu in orange sauce on top of rice

I get it, eating a plant-based diet can be tricky, especially since hardly anyone talks about all the different ways to cook tofu. Sure, you can saute, grill, boil, and bake chicken or meat, but what about something like tofu?

Not knowing how to properly cook tofu is the top reason why most people think it is not tasty enough or a good option for plant-based protein.

Does this sound familiar? I will show you how to make flavorful tofu recipes.

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Tofu is incredibly versatile and a nutritional powerhouse – in fact, it has nearly 22 grams of protein in a single serving! Plus, it is not different than cooking any other type of protein.

I have taught countless people how to cook tofu over the years and if we all can learn it, so can you. Learning how to cook with tofu is the easiest way to adopt a plant-based diet.

Jump to:

11 best ways to cook tofu
1. Raw and uncooked
2. Pan-fried or stir-fried
3. Sauteed
4. Minced/Ground
5. Deep-fried
6. Air fried
7. Oven roasted/baked/broiled
8. Grilled/BBQ
9. Braised/Stew
10. Smoked
11. Poached
More information on tofu

11 best ways to cook tofu

Once you learn how to cook tofu properly, you will be able to create your own recipes from scratch too, or adapt tofu recipes you see online. Here are the 11 best ways to cook it:

Quick tip: Before you cook tofu, it is important to learn how to prepare tofu first. There are different methods for this including pressing it.

1. Raw and uncooked

Method: No cooking required
Texture: Creamy

Yes, you read that right – you can simply use raw, uncooked tofu in your recipes. It adds a delicious contrast when it is sliced or cubed and added to salads or even Buddha bowls. It truly brings out the flavors in other fresh ingredients.

But the versatility of raw tofu extends beyond salads. It works great when making plant-based spreads and dips too, and adds a unique creaminess without using any animal products.

Try using it to make a vegan egg salad and trust me, you will love the texture. You can also enjoy a velvety tofu cream cheese which is perfect as a savory dip.

A stack of two sandwiches. Both with brown sliced bread, arugula, and tofu cubes in thick yellow sauce to mimic egg salad.

2. Pan-fried or stir-fried

Method: Pan-frying or stir-frying on high heat
Texture: Crispy

If you love crispy foods, then try pan-frying tofu on high heat. Start by pressing tofu to remove moisture and slicing it into desired pieces. Heat a non-stick pan with oil over medium-high heat and cook the tofu until golden brown and crispy.

You will end up with perfectly crisp and delicious tofu that tastes good in just about everything. I love using it to make stir-fries like this teriyaki tofu. You can even get creative by using it in the way I have in this eggplant tofu recipe.

White bowl with white rice topped with thin dark brown tofu slices with charred edges, green beans, chopped red bell pepper and sprinkled with white sesame seeds.

3. Sauteed

Method: Sauteing on medium heat
Texture: Sauteed

Another great way to cook with tofu is to saute it. To get started, drain and cut firm or extra-firm tofu into cubes. Heat a pan, add some liquid of your choice, and sauté the tofu cubes. This is exactly the method I used in this Thai red curry tofu recipe.

As the tofu cooks, it absorbs the flavors of the liquid, resulting in a chewy texture and a delicious taste. You can use sautéed tofu for stir-fries, salads, or to give a flavorful twist to your favorite dishes. It is one of my go-to cooking methods for tofu.

White frying pan with a darkbrown red sauce tofu cubes, sliced bell peppers, sliced green chilies, mint leaves, sliced spring onion, mushrooms slices.

4. Minced/Ground

Method: Chopping and/or grating
Texture: Crumbly

If you have been craving the texture of minced meat, minced tofu is a great plant-based alternative. By chopping firm or extra-firm tofu into tiny pieces with a food processor or grating it, you can use it in any dish that calls for ground meat.

The trick is to make sure you use plenty of seasonings, herbs, and spices to enhance the taste and texture. It is great when used to make tofu burgers or even tofu meatballs.

Depending on the seasoning, you can also use them to make vegan sausage links or vegan breakfast sausages.

Black cast iron skillet with red marinara sauce and crispy brown tofu meatballs. It is sprinkled with chopped fresh green herbs. Vegan Parmesan cheese is next to it on top of a cheese grater.

5. Deep-fried

Method: Deep frying in oil on high heat
Texture: Crispy

Another great way to get the crispy texture I know so many of us love is to deep fry tofu. Yes, you read that right – you can easily deep fry it to get a delicious crispy crust.

Begin by selecting a firm or extra-firm tofu and cutting it into small chunks. Heat a sufficient amount of oil in a deep pot or skillet. Lightly toss the tofu pieces in cornstarch before frying for an extra crunch.

Carefully place the tofu in the hot oil, making sure each piece has enough space to fry evenly. Once they turn a beautiful golden color, remove and drain the tofu of any residual oil. You can even batter it and then fry it.

It is great on its own or you can take it one step further and bread them before deep-frying like I did in my reader-favorite orange tofu recipe.

Sticky brown breaded tofu cubes are served on top of rice in a white bowl. It is sprinkled with chopped chives and sesame seeds. A hand is holding chopsticks to take one.

6. Air fried

Method: Dry cooking
Texture: Crispy

I am sure you have come across air fryer recipes but probably thought you couldn’t use this method if you follow a plant-based diet. Wrong! It is absolutely possible to air fry tofu.

Start with firm or extra-firm tofu, cut into cubes or slices. Preheat your air fryer, lightly coat the tofu with oil, and arrange it in a single layer. Cook for 10-15 minutes, flipping halfway, until golden and crispy. The result is a perfect combination of a crunchy exterior and a tender, moist interior.

You can easily add your favorite seasonings or marinades to it to customize tofu however you and your family love. It is a great oil-free method of cooking tofu that will give you perfectly crispy tofu.

7. Oven roasted/baked/broiled

Method: Convection oven
Texture: Crispy on the outside, tender on the inside

Oven roasting or baking tofu gives similar results to air-frying it, but you do not need special kitchen equipment for it; your basic oven is all that is required.

Start by preheating the air frying and preparing the tofu by draining and pressing it. Then coat it generously with your preferred tofu marinade to make miso tofu or harissa tofu.

Arrange the seasoned tofu on a baking sheet lined with parchment paper. Roast, bake, or broil until it develops a golden crust. The result is a perfect balance of crispy exterior and tender interior.

Baked tofu works great in stir-fries, salads, bowls, or wraps. I love using it to make these tahini miso soba noodles. It is so good topped with baked miso tofu and roasted asparagus.

Large white bowl with brown soba noodles, orange crispy tofu bites, roasted asparagus and black and white sesame seeds. More asparagus and tofu bites are on the side. A hand is holding chopsticks and taking one tofu.

8. Grilled/BBQ

Method: Grill on medium-high heat
Texture: Smoky, caramelized exterior, with juicy, flavorful interior.

I used to love grilling meat before I started eating a plant-based diet, but when I realized I could cook tofu this is, it allowed me to recreate so many of my favorite recipes.

To learn how to cook tofu by grilling it, start with pressing and marinating. Then either skewer the tofu first, as I did in this buffalo tofu recipe, or place it directly on the grill grates to make tofu steak. Cook over medium-high heat, turning occasionally, until charred and tender.

You will end up with the perfect combination of smoky, caramelized exteriors and juicy, flavorful interiors. It is so good!

Light grey round plate with a brown, shiny tofu slice topped with a chopped green herbs served with baked half potatoes and roasted asparagus

9. Braised/Stew

Method: Simmering in a flavorful liquid
Texture: Tender and packed with flavor

You can even braise tofu and make a delicious stew. Start by removing excess moisture from firm tofu. Next, sear it till you get a golden crust, and then add a small amount of flavorful liquid for braising. This is the method I used in my Chipotle Sofritas recipe.

Allowing the tofu to simmer will absorb the rich flavors and become more tender. This method is perfect for making dishes like my sweet potato curry tofu, chickpea tofu curry, and tofu korma.

A black cast iron skillet from above with yellow brown pieces in a red chunky sauce. There is a wooden spatula with a smiley face is stirring the middle.

10. Smoked

Method: Smoking
Texture: Smoked with rich flavor

Smoking tofu is one of the best ways to cook it. It is such a clever technique that involves liquid smoke and a flavorful marinade.

I recommend opting for firm tofu and marinating it in a blend of your favorite ingredients like soy sauce, maple syrup, and garlic and adding a hint of liquid smoke.

Then you can grill or cook until it achieves the perfect smoky flavor. It is great when used in dishes like these tofu sushi rolls.

An oval, light blue plate with 9 tofu sushi rolls with colorful filling wrapped in dark seaweed sheets. Served with a small bowl of soy sauce and sprinkled with dark and white sesame seeds.

11. Poached

Method: Poaching
Texture: Delicate, tender, melt-in-your-mouth

Poaching tofu is so simple. It adds a whole new dimension of flavor and texture to this humble plant-based protein.

Start with firm or extra-firm tofu, sliced into desired shapes, and immerse it in a flavorful poaching liquid infused with herbs, spices, and aromatic ingredients.

Allow the tofu to simmer gently, absorbing the delicious flavors and becoming tender and melt-in-your-mouth.

Poached tofu adds a delicate yet versatile element to soups, stews, and salads. You can try this in our coconut-poached tofu with lemongrass and red curry recipe.