68 Delicious & Nutritious Tofu Recipes for Clean Eating

Tofu adapts to just about every flavor profile, making it a hero protein for anyone chasing clean-eating goals. The 68 ideas below span comforting soups, speedy stir-fries, satisfying salads, and fun snacks you can prep ahead. Each recipe keeps saturated fat low, leans on produce and whole grains, and proves healthy food can still taste exciting.

1. Crispy Baked Tofu Nuggets

Press extra-firm tofu, cut it into bite-sized chunks, then coat with seasoned panko and a dusting of paprika. An oven blast of 425°F creates a crunchy outside without deep frying. Pair these nuggets with homemade honey-mustard or tuck them into whole-grain wraps for lunch.

2. Miso-Glazed Tofu Bowls

Whisk white miso, rice vinegar, and maple syrup into a quick glaze. Broil tofu cubes until caramel edges appear, then arrange over brown rice with crunchy cucumber and pickled ginger. The salty-sweet coating keeps each bite lively.

3. Lemon-Garlic Tofu Stir-Fry

Fresh lemon zest and minced garlic perfume a light soy sauce base. Flash-cook broccoli and red bell pepper so they stay crisp, then toss in seared tofu. Serve over quinoa for a quick, vitamin-packed dinner.

4. Tofu & Sweet Potato Breakfast Hash

This plant-powered hash relies on smoked paprika and cumin to mimic the depth of chorizo. Sweet potatoes add slow-burning carbs, while baby spinach wilts in at the end. Top each portion with salsa verde or a spoon of plain Greek yogurt.

5. Sesame-Citrus Tofu Salad

Pan-sear tofu coated in toasted sesame seeds until nutty and fragrant. Toss mixed greens with a light vinaigrette made from fresh orange juice, ginger, and rice vinegar. The contrast of crunchy seeds and juicy citrus keeps the salad interesting bite after bite.

6. Thai Red Curry Tofu

Simmer tofu in coconut milk spiked with store-bought red curry paste, adding carrots and zucchini for color. A final splash of lime juice brightens the sauce. Ladle over jasmine rice and sprinkle with fresh basil for a 30-minute comfort meal.

7. Maple-Sriracha Tofu Lettuce Wraps

Crumbled tofu absorbs a quick marinade of soy, maple syrup, and sriracha, then sautés to a sweet-spicy finish. Scoop the mixture into crisp lettuce cups for a low-carb snack. Add crushed peanuts for extra crunch.

8. Tofu & Kale Soup with Ginger

Start with a simple vegetable stock scented by fresh ginger coins. Add lacinato kale and soft tofu near the end to keep textures delicate. A drizzle of toasted sesame oil just before serving deepens the aroma.

9. BBQ Tofu Sliders

Bake tofu strips until edges firm, then toss in your favorite smoky barbecue sauce. Pile them onto small buns with tangy cabbage slaw for color and crunch. These sliders hold up well for picnics or game-night spreads.

10. Tofu Poke-Style Bowls (Cooked)

Marinate pan-seared tofu in soy sauce, sesame oil, and rice vinegar to mimic classic poke flavor. Assemble bowls with sushi rice, crunchy cucumber, and edamame. Finish with a quick drizzle of sriracha mayo for gentle heat.

11. Turmeric Tofu Scramble

Crumbled firm tofu takes on egg-like color from turmeric and nutritional yeast. Sauté with bell pepper and scallions for layers of flavor. Serve with avocado slices and a squeeze of lime to make mornings brighter.

12. Coconut-Lime Tofu Kebabs

A marinade of coconut milk, lime zest, and a touch of soy sauce keeps tofu juicy on the grill pan. Alternate with pineapple and bell pepper for tropical flair. Serve the kebabs over cilantro rice for a quick weeknight getaway.

13. Tofu & Brown Rice Stuffed Peppers

Blend crumbled tofu with cooked brown rice, tomato, and herbs for a protein-rich filling. Bake until peppers soften yet hold their shape. A sprinkle of feta or plant-based cheese finishes each portion nicely.

14. Peanut-Ginger Tofu Noodles

A quick sauce of natural peanut butter, soy, lime, and ginger clings to noodles and crispy tofu. Julienne cucumber and carrot bring cool contrast. This dish tastes great hot or cold, so leftovers double as an easy lunch.

15. Herbed Tofu Frittata

Silken tofu blended with chickpea flour sets into a tender, egg-free frittata. Fresh herbs like dill and parsley lift the flavor, while tomatoes add juiciness. Enjoy slices warm or chilled for an afternoon snack.

16. Baked Tofu Parmesan

Swap chicken for tofu, bread it with whole-grain crumbs, and bake until crisp. Smother each cutlet in marinara and a modest layer of cheese. Serve over zucchini noodles for a lighter spin on an Italian classic.

17. Tofu & Veggie Sushi Rolls (Cooked)

Use pan-fried tofu batons as the protein center of homemade maki. Combine with avocado and crisp veggies for color and crunch. A quick dip in low-sodium soy sauce ties everything together.

18. Pineapple Fried Rice with Tofu

Day-old jasmine rice yields the best texture for this sweet-savory dish. Sear tofu first so it stays firm, then stir in pineapple to caramelize slightly. Cashews sprinkled on top add extra protein and crunch.

19. Garlic-Sesame Tofu Edamame Dip

Blend silken tofu with shelled edamame, roasted garlic, and sesame oil for a silky, high-protein spread. Serve chilled with bell pepper strips or whole-grain crackers. It keeps for four days, so it’s handy for snack prep.

20. Spicy Tofu & Black Bean Chili

Crumbled tofu stands in for ground meat and absorbs the smoky spice mix beautifully. Simmer with fire-roasted tomatoes and black beans for hearty texture. Top bowls with avocado slices and fresh cilantro.

21. Orange-Sesame Tofu Stir-Fry

Fresh orange juice reduces into a tangy glaze alongside tamari and a hint of maple. Stir-fry tofu cubes until edges crisp, then coat in the sticky sauce. Serve alongside steamed brown rice to soak up every drop.

22. Curry-Roasted Tofu & Cauliflower

Dust cauliflower and tofu with curry powder, cumin, and olive oil, then roast until toasty. Raisins added during the last five minutes plump up and lend sweetness. This tray meal pairs easily with a dollop of yogurt raita.

23. Green Goddess Tofu Sandwich

Bake tofu slabs marinated in lemon and parsley until lightly browned. Layer them with crisp veggies and a creamy avocado-herb dressing. The sandwich travels well, making it a reliable desk lunch.

24. Balsamic-Berry Tofu Salad

Reduce balsamic vinegar with a touch of maple for a tangy glaze. Brush it over grilled tofu and slice thinly. Toss with fresh berries, baby spinach, and toasted walnuts for a sweet-savory blend.

25. Cajun Tofu Po’ Boy

Rub tofu cutlets with a homemade Cajun spice mix, then pan-sear until charred at the edges. Nestle into a crusty roll with lettuce, tomato, and a light remoulade made from Greek yogurt. The result hits every spicy, creamy, crunchy note.

26. Tofu & Pumpkin Thai Soup

Canned pumpkin purée blends into coconut milk for velvety texture. Red curry paste and kaffir lime leaf add fragrant depth, while tofu cubes contribute protein. Serve with a squeeze of fresh lime to brighten the flavors.

27. Almond-Crusted Tofu Steaks

Dip tofu slices in mustard, then press into finely chopped almonds mixed with herbs. Bake until the nut coating turns golden and crisp. A side of lemony asparagus keeps the meal light and springy.

28. Tofu Pad See Ew

Caramelizing the noodles in dark soy sauce lends authentic smokiness without excess oil. Tofu cubes soak up the sauce, while Chinese broccoli adds satisfying crunch. Dinner hits the table in under 25 minutes.

29. Peppery Tofu Arugula Pasta

Coat tofu in cracked black pepper before searing for a steak-au-poivre vibe. Fold it through pasta with olive oil, garlic, and fresh arugula. The greens wilt just enough to mellow their bite.

30. Sun-Dried Tomato Tofu Risotto

Swap Arborio rice for fiber-rich barley to lighten up traditional risotto. Stir in diced tofu toward the end so it warms without breaking apart. Sun-dried tomatoes and basil lend Mediterranean personality.

31. Tofu & Zucchini Lasagna

Purée silken tofu with garlic and herbs for a creamy, dairy-free ricotta substitute. Layer between ribbons of thinly sliced zucchini and tomato sauce. Bake until the top browns and edges bubble invitingly.

32. Moroccan-Spiced Tofu Tagine

Cinnamon, cumin, and a dash of harissa transform simple produce into an aromatic feast. Tofu absorbs the sweet-savory broth while holding its shape. Serve over fluffy couscous with plenty of fresh cilantro.

33. Buffalo Tofu Lettuce Boats

Bake tofu nuggets until crisp, then toss in a vinegar-forward buffalo sauce. Scoop into lettuce leaves for a lighter twist on wings. A drizzle of yogurt-based ranch cools things down.

34. Caramelized Onion & Tofu Flatbread

Slow-cooked onions lend sweet depth that pairs nicely with herb-seasoned tofu crumbles. Bake on store-bought whole-grain dough for convenience. A sprinkle of fresh rosemary elevates each slice.

35. Tofu & Apple Waldorf Remix

Cubed tofu stands in for the traditional chicken, absorbing a light yogurt-lemon dressing. Crisp apple and celery keep things crunchy, while grapes add sweetness. Toasted walnuts complete the textural medley.

36. Gochujang Tofu Grain Bowl

Brush tofu with a mixture of gochujang, soy, and sesame, then roast until the glaze caramelizes. Layer over quinoa with quick-sautéed greens and a spoonful of kimchi for probiotic punch. Each bite balances heat, tang, and nuttiness.

37. Pesto Zoodle Bowl with Tofu

Use homemade or store-bought pesto thinned with a splash of lemon juice for lighter coating. Grill tofu to create appetizing sear marks without excess oil. Cherry tomatoes tossed in just before serving bring pops of color.

38. Tofu & Corn Chowder

Blend some of the sweet corn kernels into the broth for natural thickness instead of heavy cream. Tofu and tender potatoes make the soup filling yet gentle on calories. Finish with chopped chives for a burst of freshness.

39. Za’atar Tofu & Hummus Plate

Coat tofu in olive oil and za’atar, then bake until edges crisp. Arrange alongside creamy hummus and ripe tomatoes for a Middle Eastern-inspired snack plate. It doubles as a wholesome party appetizer.

40. Honey-Mustard Tofu Power Salad

A quick honey-mustard marinade infuses tofu with sweet tang before roasting. Toss with greens, roasted sweet potatoes, and crunchy seeds for balanced macros. The leftovers pack well for next-day lunches.

41. Italian Wedding Soup-Inspired Tofu Meatballs

Pulse tofu, oats, and spinach into mini “meatballs” seasoned with garlic and oregano. Simmer them gently in vegetable broth with orzo. Every spoonful feels cozy yet light.

42. Sheet-Pan Ratatouille with Tofu

Layer zucchini, eggplant, tomato, and tofu in a single pan, drizzle with olive oil, and roast. The high heat concentrates flavors and gives tofu lightly crisp edges. Serve over polenta or crusty bread.

43. Chocolate-Cherry Tofu Smoothie

Silken tofu blends into cherries, cocoa powder, and almond milk for a dessert-style breakfast. Frozen fruit replaces ice, keeping the drink thick and naturally sweet. Add a sprinkle of cacao nibs for crunch.

44. Tofu & Mushroom Stroganoff

Swap sour cream for cashew cream to cut dairy while keeping richness. Cremini mushrooms and tofu cubes simmer together in a paprika-laced sauce. Serve over noodles or mashed cauliflower for comfort without heaviness.

45. Rosemary Garlic Tofu Skillet

Season tofu and baby potatoes with minced garlic and fresh rosemary, then roast together so flavors mingle. A squeeze of lemon just before serving wakes everything up. This one-pan dish works for brunch or supper.

46. Tofu & Carrot Ginger Dressing Bowl

Blend roasted carrots, fresh ginger, and rice vinegar into a vibrant dressing. Grilled tofu brings smoky depth while purple cabbage adds crunch. Every element keeps well for make-ahead lunches.

47. Spinach-Artichoke Baked Tofu Dip

Silken tofu stands in for cream cheese, slashing saturated fat without sacrificing creaminess. Fold in chopped artichokes and spinach, bake until slightly browned, and serve warm. Great for movie night grazing.

48. Jamaican Jerk Tofu & Mango Salsa

A dry rub of allspice, thyme, and Scotch bonnet powder adds island heat. Grill or bake tofu until lightly charred, then team with fresh mango salsa and coconut rice. The sweet-spicy combo is irresistible.

49. Tofu Piccata with Capers

Lightly flour tofu slices, pan-sear them, then deglaze with vegetable broth, lemon juice, and briny capers. The quick sauce feels decadent yet remains low in fat. Serve over whole-grain couscous to catch the zesty juice.

50. Teriyaki Tofu Stuffed Avocados

Dice baked teriyaki-glazed tofu into small cubes and pile into ripe avocado halves. The contrast of warm tofu and cool, creamy avocado creates a satisfying texture mash-up. Sprinkle with scallions for a fresh finish.

51. Harissa Tofu & Quinoa Stuffed Squash

Roast squash until tender, then fill with quinoa mixed with spicy harissa tofu and cranberries for a sweet note. The colors scream autumn, yet the recipe works year-round with sweet potatoes if squash is scarce. Leftovers reheat easily.

52. Green Pea & Tofu Pesto Spread

Blend silken tofu with fresh peas, basil, and lemon to create a protein-rich dip. The sweetness of peas balances the herbal notes. Spread it on sandwiches or serve as a crudité companion.

53. Spaghetti Squash Pad Thai with Tofu

Bake spaghetti squash and scrape out noodle-like strands. Toss with a lighter pad Thai sauce made from tamarind, lime, and a hint of coconut sugar. Crispy tofu and roasted peanuts deliver protein and crunch.

54. Tofu & Beet Power Bowl

An earthy duo of roasted beets and nutty farro meets tangy goat cheese and lemon-marinated tofu. Peppery arugula rounds out the bowl. Each component can be prepped ahead for speedy assembly.

55. Cranberry-Pecan Tofu Salad Wrap

Mix crumbled tofu with light mayo, Dijon mustard, dried cranberries, and toasted pecans for crunch. Spoon into whole-grain tortillas with baby spinach. The sweet-savory filling tastes even better the next day.

56. Tomatillo Salsa Verde Tofu

Blend roasted tomatillos, jalapeño, and cilantro into a zesty sauce. Simmer tofu cubes in the salsa so they soak up tangy flavor. A side of beans and rice makes it a full, balanced meal.

57. Warm Tofu & Lentil Greek Salad

Combine cooked green lentils with oregano-rubbed tofu, fresh veggies, and a squeeze of lemon. A sprinkle of feta or dairy-free alternative adds creaminess. This hearty salad can serve as a main dish.

58. Sage-Brown Butter Tofu Gnocchi

Use plant-based butter to brown and infuse with sage aroma, then pan-sauté gnocchi until golden. Add small tofu cubes for protein and texture. Finish with cracked pepper and vegan Parmesan shreds.

59. Kimchi-Tofu Fried Cauliflower Rice

Packed with gut-friendly probiotics, kimchi lends spicy depth to low-carb cauliflower rice. Tofu cubes add heft, while frozen peas pop in color and sweetness. Serve with a fried egg on top if desired.

60. Persian Herb Tofu Kuku

Silken tofu blended with chickpea flour sets into a fluffy, herb-dense bake similar to Persian kuku sabzi. Dill, parsley, and cilantro dominate the flavor profile. Tart barberries or dried cranberries decorate the top.

61. Tofu Banh Mi Bowl

Lemongrass-marinated tofu brings classic bánh mì essence without the baguette. Pile onto brown rice with quick pickled veggies and plenty of mint. A drizzle of light sriracha mayo ties the bowl together.

62. Black Pepper Tofu & Broccoli

Coarsely ground black pepper and a splash of soy sauce create a spicy yet simple glaze. Stir-fry tofu until edges blister, then toss with crisp broccoli florets. This dish mirrors takeout flavors while trimming excess oil.

63. Pumpkin Spice Tofu Pudding

Blend silken tofu with pumpkin purée, maple syrup, and warm spices until silky. Chill for at least an hour to allow flavors to meld. Spoon into jars and garnish with toasted pecans for crunch.

64. Thai Basil Tofu Lettuce Cups

Crumbled tofu stir-fries quickly with garlic, shallot, and plenty of Thai basil, creating an aromatic filling. Slide spoonfuls into lettuce leaves for a refreshing hand-held meal. Serve with lime wedges for a citrus kick.

65. Shawarma-Spiced Tofu Pitas

Coat tofu with cumin, coriander, and paprika before roasting to mimic shawarma flavors. Tuck into pitas with cucumber, tomato, and a drizzle of tahini. Add pickles for extra tang if you like.

66. Caper & Olive Mediterranean Tofu Skillet

Garlic-scented tomato sauce hugs tofu cubes, briny olives, and capers for a bold yet balanced dish. Serve with crusty whole-grain bread or over couscous. It comes together in under 20 minutes.

67. Roasted Red Pepper Tofu Dip

Blitz roasted red peppers, silken tofu, smoked paprika, and lemon into a vibrant dip. It delivers smoky sweetness with a silky texture. Pair with veggie sticks or spread on sandwiches for an instant flavor upgrade.

68. Matcha-Coconut Tofu Ice Pops

Silken tofu blends into coconut milk, maple syrup, and ceremonial-grade matcha for a creamy frozen treat. Pour into popsicle molds and freeze overnight. The subtle tea flavor pairs perfectly with coconut’s natural sweetness.

Bookmark this list, pick a couple of recipes each week, and tofu will never feel repetitive again. Whether you’re craving comforting soups, refreshing salads, or dessert with a health boost, these 68 ideas have you covered.