Tofu 101: Types and Essential Recipes

Welcome to Tofu 101

The world of tofu can be a daunting place for a beginner. I certainly didn’t know where to begin when I first went vegan. With so many varieties—some packed in water, others vacuum-sealed, many seemingly spongy, but a few extra wobbly—it can be hard to find a way in.

That’s where I come in. We’ll start from square 1—what exactly is tofu?—and build from there. By the time we’re through, you’ll be well-versed in all things tofu 101. 

Plus, I’ll give you some beginner-friendly recipes to accompany each type of tofu, so you can begin your foray into tofu preparation with enthusiasm, not anxiety.

And with that, class is in session! I’m so glad you’re here.

What is tofu?

Tofu is a soy product made from soybeans and water (AKA soy milk). The two are cooked together with a coagulant (usually nigari or gypsum) to help curdle the mixture. Those curds are then pressed into a solid block and left to cool.

And technically, you can eat tofu straight outta the container (it’s safe), but it’s likely not going to make your tastebuds dance (it’s pretty bland and often wobbly in texture). 

However, because of this very sponge-like texture and neutral flavor, tofu can absorb other seasonings, sauces, and marinades quite well…depending, of course, on how you prepare it. 

Is tofu healthy?

Don’t listen to the fear-mongering about soy products! It’s been proven again and again that minimally processed soy-based foods like tofu are not bad for you.

On the contrary, tofu comes with heaps of health benefits! A 3-ounce serving of extra firm tofu has just 70 calories but 8 grams of protein, 2 grams of fiber, 10% of daily calcium needs, 8% of daily iron needs, and 0g of saturated fat.

Also, a range of esteemed medical studies have repeatedly shown that moderate consumption of natural soy products like tofu (or tempeh, edamame, or soy milk) is associated with good heart health and linked with reduced risk for certain cancers, particularly breast and prostate cancer.

PS: “Moderate” consumption is considered up to twice a day, which is more than most people eat! 

Different types of tofu

Tofu comes in a wide range of varieties, spanning the textural spectrum from watery and soft to more coarse and porous. 

To start, you simply need to know that there are two main varieties of tofu: (1) silken tofu and (2) “regular” tofu or block tofu.

Silken Tofu

Silken tofu is a “fresh” (uncooked) and very soft Japanese-style tofu. As the name suggests, it’s silky to the touch and very delicate. It contains so much liquid that if you were to pick it up, it would fall apart.

Variations

The tofu family tree diverges further here, as there are two varieties of silken tofu: refrigerated and aseptic (shelf-stable). Either variety works in most recipes that call for silken tofu, but if you’re curious about their differences, here are the highlights:

Refrigerated silken tofu

• I typically opt for this because I slightly prefer the taste over the shelf-stable, aseptic silken tofu varieties. 
• It’s sold alongside other blocks of tofu (e.g., firm tofu) at most grocery stores.

Aseptic silken tofu

• These are shelf-stable and typically sold in cardboard packages in the pantry aisle or Asian grocery aisle of the supermarket. 
• They come in several varieties (e.g. silken soft, silken firm, silken extra firm)
• The most common brand you’ll see is Mori-nu/Morinaga.
• I opt for these if I need a specific type of silken tofu (e.g., silken firm), though that’s pretty rare. 

Tips for success

• Always handle silken tofu with care. It’s the most delicate type of tofu and will crumble very easily!
• Do not press silken tofu. Instead, simply drain the excess water from the packaging.

Silken Tofu Recipe Ideas

Keep it raw

Silken tofu’s soft, watery nature makes it a fantastic choice for serving raw or blending and pureeing. It lends a creamy, melt-in-your mouth consistency to recipes without requiring you to find a suitable heavy cream alternative!

1. Silken tofu is wonderful in raw or uncooked desserts. It’s the star ingredient in my dreamy, indulgent Vegan Chocolate Mousse—the tofu doesn’t add any flavor, just its luscious texture!
2. Silken tofu can also be used with great results in French Toast batters. After reviewing a dozen classic French toast recipes, I determined the ideal ratio of fat and protein, and realized that the combination of soy milk and silken tofu (and vegan butter) was the perfect way to veganize French toast.
3. Bulk up your breakfast smoothie without adding chalky protein powder: simply blend some silken tofu into your favorite smoothie recipe.
4. Add silken tofu to creamy dips or salad dressings for textural indulgence! If you have my cookbook Big Vegan Flavor, definitely try the All Hail Caesar Dressing on page 155. You would have no idea the main ingredient is silken tofu!

Use it as a vegan egg substitute

Silken tofu can be a great substitute for eggs in recipes that rely on eggs for moisture (but not as a leavening agent). The tofu will provide moisture and binding to the baked goods. 

Use ¼ cup silken tofu for every 1 egg and add ⅛ to ¼ teaspoon of baking soda to help the baked goods rise.

Fry it

• In Chinese and Korean cuisine, silken tofu is often fried, then braised with stir fry vegetables in a Shaoxing wine-based sauce, like in this recipe by The Woks of Life.
• This vegan hot plate recipe from my friend Woon Heng is similar but the tofu is cooked in a richer sauce made with liquid vegan eggs.

Add toppings and eat cold!

• My favorite lazy way to enjoy silken tofu is to arrange the cold block on a plate and then cover it with a super flavorful Asian-style dressing or topping. For the simplest option, try a mixture of Chinese chili crisp, soy sauce, and black vinegar. If you’re feeling a little fancier, try the Cold Silken Tofu with Coconut-Ginger-Lime Crisp on page 284 of Big Vegan Flavor. 

Soft Tofu

This is the first of the “block-style” tofu varieties. It’s nearly as soft and delicate as silken tofu, but is firm enough to not fall apart when you handle it.

Tips for success

Soft tofu can often be used interchangeably with silken tofu, which is great news if you ever can’t find silken tofu. It acts very similarly to silken tofu when blended into mousses or puddings, lending creaminess without detracting from the flavor of the recipe.

Soft Tofu Recipe Ideas

Keep it raw

An easy way to enjoy soft tofu raw is in a cold tofu salad. Toss the cold tofu cubes with a soy-based sauce and top with aromatics like scallions, sesame seeds, and fresh chili peppers.

Scramble it

If you like your scrambled eggs on the soft side, swap soft tofu for the firm tofu called for in my Tofu Scramble!

If you have my cookbook Big Vegan Flavor, definitely try the Scrambled Shakshuka on page 437. Soft tofu is tossed with nutritional yeast and turmeric, then gently ensconced in the most flavorful spiced tomato sauce, dolloped with vegan feta, and baked in the oven.

Firm tofu

Widely-available in almost any grocery store, firm tofu is quite compact and is easy to crumble or slice, then cook. It’s not quite as meaty as extra and super firm tofu, but still works well for pressing, marinating, and frying. And because it’s slightly softer than other firm varieties, it soaks up flavors really well.

Tips for success

• Turn to firm tofu when you want to pan fry, deep fry, braise, or even bread tofu but want the tofu to remain somewhat soft on the inside. 
• Firm tofu benefits from being pressed ahead of time. Pressing is the process of placing heavy objects on top of the tofu to encourage the excess water to drain. In the end, the tofu becomes firmer, denser, and less watery, which enables the tofu to crisp up better and to absorb more flavor. For an in-depth guide on pressing tofu, as well as other methods of tofu preparation, check out my Complete Guide to Cooking Tofu.

Firm Tofu Recipe Ideas

Use as an egg substitute 

Firm tofu’s soft-but-not-too-soft texture makes it the perfect option in my Tofu Scramble, which is shockingly similar to scrambled eggs (many of you make on a weekly basis, and so do I!). Firm tofu is also the secret ingredient in my undetectably Vegan Egg Salad (the tofu is diced into tiny cubes instead of crumbled for maximum textural enjoyment).

Use in stir-fries and braised applications 

While my Tofu Stir Fry and Braised Tofu call for extra firm tofu, you can use firm tofu in either recipe if you prefer a softer interior.

Feeling frisky? Deep fry it! 

Unlike extra-firm tofu which can get too crunchy and dried out when deep-fried, firm tofu develops a shatteringly crunchy crust but stays moist and tender on the inside.

The Indian Tofu 65 in my cookbook Big Vegan Flavor (page 477) is possibly my favorite use for firm tofu ever. You can also try my Chinese salt-and-pepper fried tofu (featured in this video on crispy tofu techniques).

Extra-Firm Tofu

As the name suggests, extra-firm tofu is firmer than firm tofu and contains even less water. This makes it a super versatile vegan meat alternative that will soak up any flavors you throw at it. I use extra firm tofu in many of my recipes because it’s widely available, doesn’t need to be pressed for very long, and is less delicate to handle.

Tips for success

• In general, you can cook extra firm tofu any way you cook firm tofu!
• Extra firm tofu’s texture can handle being cooked over high heat, so it does beautifully when pan-fried, air-fried, baked, braised, and even grilled! The outside becomes golden and crispy while the inside remains tender.

Extra-Firm Tofu Recipe Ideas

Bake it, fry it, grill it

• Keep this recipe in your back pocket—it’s my go-to, super simple Baked Tofu, and the finished product can be thrown into nearly any meal for a protein boost!
• Another basic staple in my repertoire is Fried Tofu. This recipe is simple and straightforward and will yield delightfully crispy tofu you can use in all kinds of recipes.
• Air fryer fans, I got you—here’s my favorite method for Crispy Air Fryer Tofu.
• Barbecue or cookout coming up? Try threading tofu cubes onto skewers and grill ‘em (or grill tofu slabs as “steaks”).
• And, of course, you can’t go wrong with stir-frying extra firm tofu! Try my classic Tofu Stir Fry, or my Spicy Noodle Stir Fry with Salt & Pepper Tofu recipe on NYT Cooking (gift link!).  

Marinate it

• My Marinated Tofu recipe will walk you through how to infuse previously frozen extra firm tofu with big, bold flavors by soaking it in vibrant sauces (the freezing process helps the tofu absorb even more marinade!). 
• Once you’re familiar with the process, you can (and should) use this skill in making my seriously delicious Tofu Tikka Masala, which involves marinating extra firm tofu cubes in an aromatic yogurt sauce before broiling them and tossing them in a masala!

Turn it into vegan cheeses

• Extra firm tofu is lovely in my Whipped Tofu Ricotta (NYT gift link!)—it’s so good, I eat it by the spoonful straight out of the food processor, but you can also find this delectably creamy vegan cheese in my Pumpkin Stuffed Shells or epic Sexy Skillet Lasagna on page 519 of Big Vegan Flavor. 
• My Vegan Feta uses a Greek-style marinade to impart zesty, herbaceous flavors to small cubes of extra firm tofu, replicating the briny tang of classic feta!

Super-Firm Tofu

We started our tour of tofu types at the watery end of the moisture-content spectrum, and we have now reached the other extreme: super firm tofu contains very little water.

There are some attractive benefits to cooking with super firm tofu, but also a few tradeoffs that come, part and parcel, with using the densest variety of tofu.

Pros

• The density of super firm tofu means it very successfully mimics the texture of meat, making it a great choice for a meat substitution.
• Because it contains almost no water, it doesn’t need to be pressed ahead of time, cutting down on prep time in recipes.
• It’s super high in protein (again, because it contains so little water).

Cons

• Super firm tofu is generally the most expensive tofu option available, because the water has already been pressed from it.
• Due to its density, there are certain contexts in which it doesn’t soak up flavor as well as softer tofu varieties (for instance, if you are marinating tofu, I would not recommend using super firm tofu).

Tips for success

• Super firm tofu is ideal for crumbling, slicing thinly, or even shredding using a box grater (like you would a block of mozzarella!). Once you’ve got your crumbles or shreds, pan fry them in a bit of oil over medium-high heat until golden brown and crispy!
• This is the best variety of tofu to use for vegan chicken recipes, particularly if you’re looking to replicate chicken nuggets! Rip the tofu into cubes, toss them in poultry seasonings and breading, and fry or bake until crisp and crunchy.

Super-Firm Tofu Recipe Ideas 

Crumble it

This is a great beginner-friendly way to cook super firm tofu—crumbling it, then pan-frying. The morsels become golden and crispy so easily! Try this method in:

• My Creamy Coconut Rice
• Vegan Burrito Bowls with homemade Sofritas

Grate it

Hop on over to NYT Cooking to see my recipe for I Can’t Believe It’s Not Chicken (Super-Savory Grated Tofu)(gift link!), or find it on p. 281 of my cookbook, Big Vegan Flavor. It uses the box grater method I mentioned above to shockingly chicken-y effect.

A tofu amateur no more

Congratulations on completing Tofu 101! Your days of doing noncommittal drive-bys of the tofu section in the grocery store are officially behind you. You are now ready to make a complete stop in front of the tofu shelves, gaze down upon the varieties, and select one or two to take home and experiment with!

That being said—if you’re looking for more in-depth instruction on cooking tofu, check out my version of Tofu 201: The Complete Guide to Cooking Tofu. 

See you there for my favorite methods for enhancing the flavor of tofu and tips for taking your tofu expertise to the next level!

Are you excited to start cooking with tofu more now that you know all of these expert tips and tricks? Let me know what your favorite tofu tip is in the comments!