High-Protein Tofu Recipes

What is tofu?

Tofu is made from soybeans: soy milk is thickened with a coagulant and then pressed, much like cheese is made from milk. You can buy it as plain (firm) tofu, as smoked tofu and as soft silken tofu, which works for sauces, desserts and creams.

How much protein does tofu have?

Firm plain tofu has about 12 to 16 g of protein per 100 g depending on the brand, smoked tofu usually a little more. Silken tofu contains more water and noticeably less protein. How much protein a dish ends up with is listed per serving on every recipe.

How to marinate tofu and make it crispy

Press plain tofu first so it soaks up the marinade: wrap it in a towel and weigh it down for 10 to 15 minutes. Then cut it into pieces and marinate for at least 30 minutes, for example with soy sauce, garlic and a little maple syrup. For a crispy crust, dust it lightly with cornstarch and fry it golden in a pan, in the oven or in the air fryer; in the pan it takes about 10 minutes.

Plain tofu or smoked tofu?

Smoked tofu needs no pressing, already tastes savory and is the quickest choice for mince, doner or pasta. You'll find every recipe with it under smoked tofu recipes. Which other plant-based protein sources there are and how much protein they have is covered in the overview vegan protein sources.