Tofu often gets a bad rap for being bland or mushy, but with the right techniques and flavors, it can become a delicious, protein-packed star on any plate—even winning over the most devoted carnivores. Recipe developer Jackie Akerberg shares her simple secrets to transform tofu into crave-worthy meals.
A fresh take on plant-based protein
Step inside Jackie Akerberg’s kitchen, and you’ll find rows of vibrant fruits and vegetables, neatly stored in glass containers and ready for her colorful bowls and salads. But the real hero of her plant-based repertoire isn’t just the produce — it’s the pale, unassuming block of tofu in her fridge.
Akerberg, who has embraced a plant-based lifestyle since 2019, often hears the same question: “Where do you get your protein?” Her answer is clear: “If you strip things down to basics and focus on whole foods, including tofu, it’s definitely possible to meet your protein needs.” In fact, Akerberg’s daily protein intake hovers around 100 grams, comparable to many high-protein meat-based diets.
She starts her mornings with a smoothie blending soy milk, spinach, banana, and a plant-based protein powder made from pea and rice proteins. This one drink delivers 45 grams of protein before breakfast even begins. Throughout the day, she adds beans, lentils, nuts, seeds, tempeh, and, of course, tofu to keep her energy and nutrition up.
Why tofu is a complete protein powerhouse
Tofu, also known as bean curd, is made by curdling fresh soy milk and pressing it into blocks, much like cheese. Because it contains all nine essential amino acids that our bodies cannot produce, tofu is classified as a “complete protein” — a category typically reserved for animal products such as eggs, meat, and dairy. This makes tofu especially valuable for anyone looking to get sufficient protein from plant sources. And it’s surprisingly versatile, taking on whatever flavors and textures you desire.
Despite its nutritional power, tofu often suffers from a reputation of being bland, soft, or mushy. Akerberg’s mission is to change that perception by showing that tofu can be a satisfying and flavorful addition to any meal — no matter if you’re vegan, vegetarian, or simply curious about plant-based options.
Four tips for crave-worthy tofu
Akerberg shares her top strategies to elevate tofu from boring to brilliant, helping even meat-and-potatoes lovers appreciate this protein-packed staple.
- Start with extra-firm tofu
“If you want a meatier texture, choose firm or extra-firm tofu and press it for about 30 minutes between plates with a heavy object on top to remove excess water,” Akerberg explains. This pressing step reduces tofu’s sponginess and helps it crisp up better when cooked. For newcomers or those who want to skip pressing, she recommends buying high-protein, extra-firm tofu, which has a naturally firmer texture and nuttier flavor.
- Try pan-searing
The easiest and fastest way to cook tofu is pan-searing. Heat a nonstick skillet with a light coating of oil or cooking spray, and spread tofu cubes or slabs in a single layer. Cook on medium-low heat for about four minutes per side, until golden and crispy. This method yields tofu that tastes almost deep-fried without the extra oil — perfect for a quick protein boost. After cooking, toss tofu with your favorite sauces or seasonings.
- Season and sauce it up
“Tofu’s mild, slightly nutty taste means it readily absorbs flavors,” Akerberg says. While marinating works well, she suggests a quicker method: toss tofu cubes with coconut aminos (a soy sauce alternative made from fermented coconut sap), then sprinkle on spices before baking or searing. Popular seasonings include blackening spice, cumin, paprika, garlic powder, and nutritional yeast — which adds a savory, cheesy note ideal for scrambled tofu dishes. If you prefer, you can also add sauces after cooking, such as peanut sauce, barbecue, or Buffalo sauce, to mimic the flavors of classic dishes and make tofu more familiar and appealing.
- Switch up your tofu type
While firm tofu is best for frying, baking, and grilling, silken tofu has a creamy, custard-like texture ideal for smoothies, desserts, and sauces. Akerberg loves using silken tofu to create rich chocolate mousse and silky soups, like creamy gochujang noodles or sweet corn soup. Silken tofu is a great dairy substitute for those seeking plant-based alternatives to yogurt or cottage cheese. For those allergic or sensitive to soy, alternatives made from fava beans, pumpkin seeds, chickpeas, or almonds can offer similar versatility.
A simple recipe to get started: tofu shawarma bowl
Here’s one of Akerberg’s favorite tofu recipes, perfect for a flavorful, protein-packed meal that’s easy to prepare and customize.
Ingredients:
16 oz high-protein, super firm tofu, cubed
2 tsp coconut aminos
1 tsp cumin
1 tsp paprika
1 tsp coriander
½ tsp ginger
½ tsp turmeric
½ tsp cinnamon
½ tsp salt and pepper each
For the bowl:
1 cup gluten-free couscous, cooked and cooled
8 cups mixed greens
1 English cucumber, chopped
1 semi-ripe avocado, cubed
¼ red onion, finely chopped
1 cup cherry tomatoes, chopped
¼ cup parsley, chopped
1 tbsp red wine vinegar
Juice of ½ lemon
½ cup hummus
Sauce:
¼ cup roasted tahini
Juice of 1 lemon
1 tsp garlic powder
Water as needed
Instructions:
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss tofu cubes with coconut aminos and spices. Spread evenly on the sheet.
Bake for 20–25 minutes until crispy.
Mix cucumber, onion, avocado, tomatoes, parsley, red wine vinegar, and lemon juice in a bowl. Season with salt and pepper.
Divide greens into four bowls. Top with couscous, cucumber salad, hummus, and crispy tofu.
Whisk tahini, lemon juice, garlic powder, and water to desired consistency for the sauce. Drizzle over the bowls and serve.
Making tofu approachable for all diets
Tofu’s versatility and nutrition make it a perfect ingredient for anyone looking to add more plant-based meals to their routine—whether fully vegan or simply wanting to eat a bit healthier. Akerberg emphasizes balance over strict rules: “You don’t need to eat exclusively plant-based to enjoy these foods. Even adding tofu once a week alongside your usual favorites can make a difference.”
With simple techniques like pressing, pan-searing, and creative seasoning, tofu can win over even skeptical palates. So why not give it a try? Your body — and taste buds — might just thank you.
