If we at ecoRDN had a vegan donut for every time some clown proclaimed, “tofu? yuck! tofu is gross!” we’d never need to buy another vegan donut, ever again. In fact, we would have enough vegan donuts to open our own vegan donut shop, and sail into the dairy-free sunset, handing out donuts like kittens hand out cute concussions. Wow! That’s quite a few vegan donuts, because kittens are cute, and the sad reality among fu-phobes and soya naysayers is grim and misinformed.

Not all tofu is created equal.

Tofu comes in a variety of consistencies, from firm to soft, and the degrees of firmness and softness also differ. So it helps to know exactly what you are looking for, and for what purpose.

Silken, or Soft Tofu, has less water pressed out of it. The silken tofu variety is best used in sauces, whips, creams, and/or desserts. Silken tofu is shelf stable and is found possibly with other “Asian” food items on the shelves.


Water Packed Tofu is typically firmer than the silken but not as firm as High Protein. It is not shelf stable and is instead found in the cooler section of the store.




Super Firm, aka High Protein, is the type of tofu you seek when looking to mock meat dishes and/or give you something extra to bite into. This variety is easily found within the supermarket cooler shelves.

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You wouldn’t (or shouldn’t) use a silken tofu variety and expect to execute a toothy, meaty mock-fried chicken, nor should you use extra protein/ extra firm for a silky, whipped mousse (or flourless chocolate cake, just to name another example).

Tofu is what you make of it. Literally. Tofu is sponge-like, absorbent and will take on the flavors of your choosing via marination, etceteras.

We believe that the majority of people who cry foul at the thought of eating tofu have simply missed out on having the protein prepared correctly. Tofu is such a versatile food. When used correctly the results are delectable. So we put the word out there and got right to the source, the Registered dietitian nutritionists (RDNs). The following are their favorite tofu recipes, and the recipes they selected are AMAZING!

The Recipes:

1. Easy Vegan Chocolate Pie  by Chrissy Carroll, RD of Snacking in Sneakers


2.  Scrambled Turmeric Tofu with Mushrooms and Greens (Vegan, Gluten-Free) by Sharon Palmer, RD The Plant Powered Dietitian


3. Marinated Tofu – Two Ways by Catherine Elizabeth Brown, CDM/CFPP


4. Sofritas Tacos with Sweet Cilantro Slaw by Cara Harbstreet, RD of Street Smart Nutrition


5. Tofu Summer Rolls with Peanut Dipping Sauce by Erica Julson, RDN


6. Sheet Pan Teriyaki Tofu with Pineapple and Veggies by Ginger Hultin of Champagne Nutrition


7. Korean Pan-Fried Tofu with Spicy Sauce (Dubu Buchim Yangnyumjang) by Vincci Tsui, RD


8. Ginger Soy Tofu Bowl by Kristina Todini, RDN of Fork in the Road


9. Baked Tofu With Thai Style Peanut Sauce by Tracee Yablon Brenner of Triad to Wellness


10. Banana Fudge Vegan Ice Cream by Lauren Harris-Pincus, MS, RDN


11. Tasty Baked Tofu {+ Lemony Kale) by Ashley G. Thomas of The Fresh Beet


12. Vegan Ricotta by Kelly Jones MS, RD, CSSD of Eat Real Live Well


13. Vegetarian Sushi With Miso Soup & Edamame by Sarah Koszyk, MA, RDN


14. Vegetarian Tofu Paprikash {Vegan, Gf} by Emily Cooper, RDN of Sinful Nutrition


15. Vegan Chocolate Mint Mousse by Julie Harrington, RD of RDelicious Kitchen


16. Vegetarian Pad See Ew by Kara Lydon, RDN The Foodie Dietitian


17. Vegan Lasagna with Herbed Tofu Ricotta by Karla Moreno-Bryce MDA RD LD of Nutritious Vida


18. One Pan Maple-Sesame Tofu + Veggies by Nicole Osinga, RDN of Osinga Nutrition


19. Baked Crispy Tofu by Dr. Pamela Fergusson RD


20. Tofu Udon Miso Soup by Lauren Panoff, MPH, RD of Chronic Planet



Now you have some great ideas for turning that hunk of tofu into a masterpiece. Thanks to all the dietitians that contributed their recipes and thank you readers! We would love to hear your thoughts in the comments below!

For a mouthwatering archive of foodie pics and all things nutritionally awesome, follow us on Instagram and Twitter!

©2018 ecoRDN 💚



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