How to Cook Tofu

This post shows you how to cook tofu using five different methods! With these tips, you'll get great texture and flavor each and every time. Plus, recipes to make with tofu, and how to store it for meal prep!

Tofu is a great vegetarian source of protein, and with the right methods, sauces, and recipes, it can taste amazing, too! From peanut ginger tofu stir fry, to easy tofu tacos, crispy seasoned baked tofu - there are so many ways to enjoy this vegetarian staple.

Tofu is affordable, keeps well in the fridge (making it perfect for those days where you forget to thaw something out), and contains plenty of plant-based protein.

Despite having so many points in its favor - tofu gets a bad rap. I have to admit... I avoided it for a long time. When you don't cook tofu right, it is bland, spongey, and unappetizing. When cooked correctly, it's absolutely delicious!

We're sharing how to cook tofu, with lots of secrets and tips for getting the perfect texture and flavor! With these tips in your hands, you might just become a tofu fan after all!

What is tofu?

Tofu is made from soybeans that are made into soy milk through a process of boiling, curdling, and pressing. A coagulant is then added to the soy milk. After this, the process involves simmering the curds and pressing the final product. Firmer tofu is pressed for longer, while silken tofu is not pressed for as long (therefore retaining more water). This entire process is similar to the way that cheese is made from milk!

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Types of Tofu

You might be wondering which kind of tofu is best to cook with - there's a lot of options in the cooler section at the grocery store! However, they each have separate uses and benefits.

1. Silken - is a great choice for blending into a smoothie, adding to vegan desserts, or adding to miso soup. It has a mild, creamy flavor and is much more smooth when broken up than firm or extra firm tofu.
2. Firm - has been pressed for longer than silken tofu, but is less dense than extra firm tofu, and crumbles easily
3. Extra firm - has less water than firm tofu. We always use extra firm tofu (unless adding to smoothies in which case I use silken)

How to Press Tofu

For any recipe where you want the tofu to retain its shape and get a 'crispy' texture, you are going to need to press the moisture out.

You can purchase a tofu press, or you can easily make do with what you have on hand: two plates, some paper towels, and a heavy (28 oz) can.

Here's how to press tofu:

1. sandwich your extra firm tofu between two plates layered with paper towels
2. place a heavy can or object on top
3. press for 30 minutes or more

Do I always need to press tofu?

No! For any recipe with tofu crumbles (like a tofu scramble or tofu taco meat), you don't need to do this step. For soups or curries or 'wet' dishes like this tofu tikka masala, you can also skip this step. Do not press silken or soft tofu, stick with firm or extra firm tofu only.

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Pan Fried Tofu

Pan-fried tofu gets a nice, crispy texture and goes great with a sauce. Through trial and error, we have found that small cubes (around ½ inch cubes) are best for taste & texture, and they cook quickly as well.

How to make pan-fried tofu:

1. press extra firm tofu (see above)
2. cut into ½ inch cubes
3. heat olive or avocado oil in a in a skillet (tip: prefer cast iron enamel pans really helps tofu to get crispy)
4. add tofu, season with salt & pepper and sautee for 15 or so minutes, until golden and slightly cripsy on each side
5. toss in a sauce if you'd like

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Baked Tofu

If you have a little bit more time, baking your tofu is a great option for the ultimate crispy and delicious texture. These little cubes will be gobbled up by everyone!

How to bake tofu:

1. press extra firm tofu
2. cut into ½ inch cubes
3. toss in olive oil, then cornstarch, then a spice blend
4. bake at 350°F for 30-45 minutes

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Grilled Tofu

Grilled tofu is quick to cook and is perfect slathered with barbecue sauce! I prefer cutting the tofu into sticks for grilling because slabs taste too much like 'tofu' for me. The sticks have good coverage with barbecue sauce and get a nice char on each side.

Here's how to make tofu on the grill:

1. press extra firm tofu
2. heat grill to 400°F
3. cut tofu into sticks (or whatever shape you'd prefer)
4. grease the grill
5. grill tofu sticks for 3-4 minutes per side, brushing with barbecue sauce as you flip

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Air Fried Tofu

The air fryer might just be our favorite way to cook tofu because it's so dang fast and it gets so dang crispy!

Note: this basket-style air fryer easily fits a whole block of tofu and would probably fit even more.

How to make tofu in the air fryer:

1. press extra firm tofu
2. cut into ½ inch cubes
3. toss in avocado oil, then cornstarch, then a spice blend
4. cook at 390°F/200°C for 13 ish minutes

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Crumbled Tofu

The best part about crumbled tofu is you do not need to press it! Depending on what your end goal is for your crumbled tofu, the cooking method will differ.

• for soft 'scrambled eggs' texture, you will pan fry. See full directions in this tofu scramble.
• for chewier 'ground meat' texture, you will broil. See full directions in this tofu tacos recipe.

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Meal Prep + Storage

There are a number of ways you can meal prep tofu, but you need to know that crispy tofu will not stay crispy after storing in the fridge.

1. press your tofu ahead - you can press it a few days ahead (we haven't tested this more than 2 days ahead, but it may work)
2. marinate your tofu - let it sit overnight 1-2 days in one of these 7 chicken marinades
3. cook it ahead and portion out for lunch - it won't stay crispy but it does maintain a 'chewy' texture. Also works great for tofu scramble and tofu taco meat!
4. freeze - it's also possible to freeze a whole block of uncooked tofu, in fact, some people prefer to do this as it helps to expel extra water from the block when thawed. This us useful to note if you happen to pick up a large pack of tofu and can't use it up before it's best before date. Make sure to drain and press tofu well after thawing.