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Gray bowl filled with a pile of cooked tofu chunks
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5 from 1 vote

How to Cook Tofu

How to cook tofu- showing you five ways to cook tofu, how to give it the best texture and flavor, and how to store it for meal prep!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Dinner
Cuisine: Japanese
Servings: 4
Calories: 46kcal

Ingredients

  • 12 oz block extra firm tofu (350 g)
  • other ingredients as needed for each recipe

Instructions

Pan Fried Tofu

  • Prepare the tofu: remove from package, drain all water, and sandwich between two paper towels and two plates. Place a heavy item like a can on the top plate. Press for at least 30 minutes.
  • Cut the pressed tofu horizontally into three slabs, then cut into ½ inch cubes.
  • Heat 1 tablespoon oil in a pan. Add the tofu cubes and cook, turning occasionally, until golden on all sides. This takes around 15 minutes.
  • Toss in a stir fry sauce like this Peanut Ginger Sauce

Oven Baked Tofu

  • Press tofu: sandwich between paper towels and two plates. Place a heavy object (like a 28 oz can) on the top plate. Press for 30 minutes or more.
  • Heat oven to 350°F.
  • Cut tofu into ½ inch or ¾ inch cubes.
  • Toss tofu in olive oil, then in 2 tablespoons of cornstarch 1 tablespoon at a time.
  • Toss tofu in a spice blend for extra flavor, then arrange on a large baking sheet. Bake for 45 minutes - 1 hour, until cooked to your liking.
  • Find a great spice blend in this Easy Baked Tofu recipe.

Grilled Tofu

  • Press tofu: sandwich between paper towels and two plates. Place a heavy object (like a 28 oz can) on the top plate. Press for 30 minutes or more.
  • When the time is up, discard the paper towels and cut the tofu into ¾ x 3 inch sticks.
  • Before grilling the tofu, be sure to grease the grill with a bit of oil (you can brush it on or carefully spray some oil on from a distance- flames will flare up)
  • Grill the tofu sticks for 3-4 minutes per side, brushing with barbecue sauce several times while cooking.
  • Crumbled tofu

Air Fryer Tofu

  • Press tofu: sandwich between paper towels and two plates. Place a heavy object (like a 28 oz can) on the top plate. Press for 30 minutes or more.
  • Heat air fryer to 200°C/ 390°F.
  • Cut tofu into ½ inch or ¾ inch cubes.
  • Toss tofu in avocado oil, then in 2 teaspoons cornstarch.
  • Toss tofu in a spice blend for extra flavor (we like this spice blend!), then place in the air fryer basket.
  • Cook for 13 minutes, shaking every 5 minutes, or until cooked to your liking.
  • Tofu is ready when it is firm on the outside. It should still be soft on the inside, as it hardens as it cools.
  • Enjoy immediately!

Crumbled Tofu

  • Mash tofu in a bowl with a potato masher or fork.
  • Sautee with ½ cup water for a creamy soft scramble. Find a tasty spice mixture that makes your tofu taste similar to scrambled eggs in this Tofu Scramble recipe!

Nutrition

Serving: 1/4 of block | Calories: 46kcal | Carbohydrates: 1g | Protein: 6g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 53mg | Potassium: 130mg | Fiber: 0g | Sugar: 0g | Calcium: 26mg | Iron: 1mg