{"id":58790,"date":"2025-08-11T08:52:08","date_gmt":"2025-08-11T08:52:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/58790\/"},"modified":"2025-08-11T08:52:08","modified_gmt":"2025-08-11T08:52:08","slug":"10-high-protein-tofu-dinner-recipes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/58790\/","title":{"rendered":"10+ High-Protein Tofu Dinner Recipes"},"content":{"rendered":"

Tofu is a delicious source of plant-based protein<\/a>, and its neutral taste means it pairs well with a variety of different flavors. These dinner recipes all feature tofu as a main ingredient, and they all have at least 15 grams of protein<\/a> per serving. If you\u2019re not sure what to make with the block of tofu that\u2019s in your fridge, our Sticky Sesame Tofu & Broccoli and our easy Tofu Curry are delicious and healthy dinners that will leave you satisfied.\n<\/p>\n

Love any of these recipes? Join MyRecipes<\/a> to save, search and organize your EatingWell recipes all in one place. It\u2019s free!<\/p>\n

Sticky Orange Tofu Bites <\/p>\n

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer<\/p>\n

These sticky orange tofu bites are the perfect balance between sweet and savory, thanks to the flavorful orange glaze made from fresh orange juice and zest. Cooking the tofu with a bit of cornstarch on the outside helps the glaze cling to the pieces. Serve these tasty bites on a plate with wooden picks for guests to enjoy, or serve them over brown rice for a hearty main dish.\n<\/p>\n

Sticky Sesame Tofu & Broccoli <\/p>\n

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood<\/p>\n

This sticky sesame tofu and broccoli dish packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli and served over short-grain brown rice, although any brown rice or even a whole-grain noodle would work well too.\n<\/p>\n

Peanut-Ginger Tofu Scramble <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel<\/p>\n

A favorite among our EatingWell editors, this vegan breakfast scramble is wonderfully versatile, doubling as a satisfying dinner when served with noodles or rice and a side of roasted broccoli. The crispy tofu is perfectly coated in a peanut ginger sauce, which should be added off the heat for the creamiest texture.\n<\/p>\n

Easy Tofu Curry <\/p>\n

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless<\/p>\n

Baking the tofu for this protein-packed curry adds texture and helps the tofu hold its shape once added to the sauce. The curry itself is smooth and creamy, with warmth from the spices and some kick from Madras curry powder and jalape\u00f1o. If you want to dial down the spice level, swap out the Madras curry powder for regular curry powder. Tearing the tofu by hand helps the curry sauce cling onto all the craggy bits, but if desired, you could cut the tofu into 1-inch cubes instead.\n<\/p>\n

Kimchi-Tofu Soup with Sesame & Egg <\/p>\n

Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee<\/p>\n

Cubed tofu soaks up the delicious aromatic broth, full of tang and flavor from prepared kimchi, garlic paste and ginger paste. Use your favorite brand of kimchi, just be sure to drain it before adding. A fried egg adds protein to this vegetarian kimchi-tofu soup. If you avoid eating seafood, look for a brand of kimchi that’s vegetarian.\n<\/p>\n

Tofu Scramble with Spinach <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

This vegan tofu scramble brings on the cheesiness without cheese, thanks to nutritional yeast\u2014a seasoning that imparts a savory, umami flavor comparable to Parmesan. Turmeric tints the tofu yellow, making it a perfect stand-in for scrambled eggs. Serve this tofu scramble for breakfast over a slice of toast or add your favorite saut\u00e9ed veggies and enjoy it as an easy dinner with a side of brown rice.\n<\/p>\n

Roasted Tofu & Broccoli with Peanut-Curry Sauce <\/p>\n

Jacob Fox<\/p>\n

Pressing the tofu before roasting rids it of some excess moisture for crispy results. If you have the time, let it sit for more than 10 minutes\u2014the longer it’s pressed, the better!\n<\/p>\n

Tofu, Mushroom & Bok Choy Soba Noodle Bowls <\/p>\n

Greg DuPree<\/p>\n

Soba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative.\n<\/p>\n

Chipotle Tofu Tacos <\/p>\n

Jason Donnelly<\/p>\n

Here, we tear the tofu instead of cutting it. That might sound odd, but it’s the best way to get crisp, crumbly edges reminiscent of fish tacos. Coating with a flavorful cornstarch mixture helps maximize the crunch.\n<\/p>\n

Banh Mi with Crispy Tofu <\/p>\n

Caitlin Bensel<\/p>\n

This Vietnamese sandwich is typically a combination of meat (usually pork) and vegetables, but our take here is plant-based and calls for crispy marinated tofu and a combination of fresh and pickled vegetables. A swipe of sriracha mayonnaise adds a layer of creamy richness. Don’t be intimidated by the long ingredient list\u2014all of the items are easy to find at well-stocked grocery stores and once you prep your ingredients, the sandwiches come together very easily.\n<\/p>\n

Soy-Lime Roasted Tofu <\/p>\n

Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them for perfect tofu every time.\n<\/p>\n

Crispy Egg Noodles with Tofu & Peanut Sauce <\/p>\n

This peanut-tofu noodle dish is inspired by chow mein, a Chinese American dish featuring fried noodles. Pan-crisping the noodles here mimics the crunch of the traditional dish, but limits the saturated fat. Look for lo mein or egg noodles at your local Chinese market or in the international aisle of major grocery stores.\n<\/p>\n

Honey-Chipotle Tofu Bites <\/p>\n

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel<\/p>\n

These honey-chipotle tofu bites feature crispy tofu drizzled with a spicy-sweet sauce with a hint of smokiness thanks to chipotle peppers. Serve alone or with a cooling dip like ranch dressing or avocado crema, or add to salads, bowls or wraps for some flavorful plant-based protein.<\/p>\n","protected":false},"excerpt":{"rendered":"Tofu is a delicious source of plant-based protein, and its neutral taste means it pairs well with a…\n","protected":false},"author":2,"featured_media":58791,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-58790","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/58790","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=58790"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/58790\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/58791"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=58790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=58790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=58790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}