Meatless Monday: 21 Ways to Make Tofu Taste Amazing

Tofu is so much more than a boring block of fake meat. We’ve got meals, snacks, and even desserts to spice up this tasty protein.

Yes, tofu looks super weird when it’s fresh from the package. But when prepared correctly, it’s so much more than a boring block of fake meat.

Plus, tofu is a complete vegetarian protein with only about 100 calories per 1/2 cup serving. Depending on the brand and firming agent used, it can also be an excellent source of calcium.

Pretty good, right? And we’ve got meals, snacks, and even desserts that make tofu—a Meatless Monday mainstay—look and taste amazing.

Main meals

1. Tofu Kimchi Stew

This Korean-inspired stew is super easy: just chop, heat, and serve. Kimchi, a type of fermented cabbage, has a spicy and sour flavour that pairs brilliantly with mild-mannered tofu.

2. Cheesy Spinach Stuffed Shells

True comfort food, this vegan pasta is stuffed with white beans and tofu instead of cheese.

3. Teriyaki Tofu Rice Bowl

This mouth-watering rice bowl showcases the classic combination of teriyaki and tofu. Avocado, assorted veggies, and a nori garnish are added to keep things interesting.

4. Tofu Tikka Masala

Typically made with chicken, tikka masala dishes are bright, creamy, and flavourful thanks to a hefty combination of spices. This vegetarian version proves just how well tofu absorbs flavour.

5. Soba Noodles with Almond Sauce and Pan-Seared Tofu

Who says meals have to be sweet or savoury? This noodle dish features a saucy combination of soy sauce, honey, and almond butter.

6. Tofu Paella

Tired of stressful, mess-making dinners? This Spanish-inspired rice dish can be made in just one pot. Plus, it’s studded with delicious vegetables and tantalizing spices.

7. Creamy Tofu Carob Stew

Carob powder adds unique caramel flavour to this stew, which features a creamy yogurt sauce.

8. Hearty Stew with Ground Pumpkin Seeds

A heartier stew, this recipe features a healthy combination of yams, beans, and kale. Tofu sausages up the protein content, while a tomato-based sauce brings it all together.

9. Asian Tofu Burgers with Chili Lime Pineapple

If the weather allows, get out the grill. These Thai-influenced veggie burgers are topped with pineapple, which tastes even sweeter when grilled.

Breakfasts, Lunches, and Sides

10. Pear Spinach Smoothie

Go ahead and blend tofu into your breakfast smoothie. It might sound strange, but silken tofu blends seamlessly with pear and spinach.

11. Tofu Scramble

For a savoury tofu breakfast, whip up this scrambled eggs lookalike. Tofu gets a yellow, yolk-like makeover thanks to turmeric and cheesy-tasting nutritional yeast.

12. Sweet and Sour Tofu

On to lunch! Reminiscent of Chinese takeout (mmm), this healthier version uses tofu instead of deep-fried chicken.

13. Silky Steamed Tofu

Looking for something a little simpler? This steamed tofu is flavoured with soy sauce, rice wine, and hoisin sauce for a simple yet lovely dish.

14. Teriyaki Tofu Wraps

The beauty of tofu is that it doesn’t actually need to be cooked. For these wraps, a simple marinade and a few hours in the fridge transform tofu into a flavourful filling.

15. Rosemary Butternut Squash Tofu Quiche Square

For an elegant vegan appetizer, it doesn’t get any better than these butternut squash-meets-tofu squares. Rutabaga and herbs such as thyme and rosemary lend it some foodie appeal.

Dips and dressings

16. Moroccan-Spiced Parsnip Fried with Creamy Lemon Dip

These parsnip fries are delicious on their own, but a creamy vegan dip takes them from good to great. Simple tofu is the perfect dip base for spicy fries.

17. Roasted Garlic Bean Dip

White navy beans and tofu get together to lend a creamy texture to this garlicky, all-purpose dip.

18. Smoked Tofu Cheese Spread

Another vegan dip, this spread is sublime for anyone who loves smoky flavours.


19. Creamy Dark Chocolate Soy Pudding

Yes, tofu totally belongs in desserts. This indulgent chocolate pudding is healthy too, with just five ingredients.

20. Very Berry Pudding

If you’re in the mood for something bright and fruity, look no further. This purple pudding is made with frozen berries for added ease.

21. Creamy Lemon Fruit Squares

Dessert doesn’t get much more nutritious than this. Naturally sweetened with apple juice, apricot purée, and pears, these squares are a zesty treat.


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