If you’re looking for a versatile meat substitute that’s high in protein, then silken tofu might be just what you need. With its silky texture and plain taste, you can easily add your own flavorings to it to create a variety of sweet and savory dishes.
In this article, we’ll provide you with a list of amazing silken tofu recipes that you can use for breakfast, lunch, and dinner. We’ll also answer some frequently asked questions about silken tofu to help you better understand this protein-rich ingredient.
Silken Tofu Omelette with Eggs
Looking for a high protein, low-fat breakfast or lunch option? Try this delicious silken tofu omelette with eggs. Packed with protein, it’s a healthy and satisfying meal.
Here are the key features of this recipe:
- High protein
- Low-fat
- Delicious and satisfying
- Easy to make
To make this omelette, you’ll need the following ingredients:
- Silken tofu
- Eggs
- Salt and pepper
- Optional: vegetables, cheese, or other toppings of your choice
Simply blend the silken tofu and eggs together in a blender until smooth. Season with salt and pepper to taste. Then, pour the mixture into a heated non-stick pan and cook until golden brown on both sides. Add any toppings you like, and enjoy!
Protein Overnight Oats
Looking for a quick and easy breakfast that is also high in protein? Look no further than protein overnight oats! With 22g of protein and 440kcal, this breakfast is perfect for weight loss and will keep you feeling satisfied throughout the morning. Ready in just 5 minutes plus 4 hours or overnight, this recipe by MyQuietKitchen is not only convenient but also allows for a variety of flavor combinations. Try it out today and start your morning off right! Don’t forget to subscribe to get a FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss, complete with automated grocery lists and easy vegetarian recipes.
Vegan Tofu Shakshuka
Looking for a delicious and filling vegan meal that can be ready in just 50 minutes, and requires only one pan? Look no further than this vegan tofu shakshuka recipe by ForkfulOfPlants! This dish is a vegan take on a popular North African and Middle Eastern dish, featuring a smoky spiced tomato and red pepper sauce topped with an eggy tofu batter. With a great balance of protein and fiber, this dish is perfect for breakfast or dinner.
Vegan Egg Bites
Looking for a tasty vegan snack? Try making these delicious vegan egg bites! With 6g of protein and only 72 kcal, these bites are a great option for a quick and easy snack. The recipe, created by TheVeganLarder, takes only 25 minutes to make and can be customized with a variety of combinations. Perfect for on-the-go, picnics, and parties!
Vegan Tofu Scramble
Looking for a healthy vegan breakfast option? Try this delicious and easy-to-make tofu scramble recipe by MyVeganMinimalist. With only 10g of protein and 117 kcal per serving, this soft tofu scramble is a great alternative to scrambled eggs. Ready in just 15 minutes, it’s the perfect meal for busy mornings. Simply use silken tofu and add your favorite seasoning for a tasty and nutritious breakfast option.
Vegan Tortilla Spanish Omelette
Looking for a vegan breakfast or brunch option? Try this vegan tortilla Spanish omelette! Traditionally made with eggs and potatoes, this plant-based version uses chickpea flour and tofu for a healthy and easy recipe. With a cooking time of just 35 minutes, this omelette is perfect for a quick and delicious meal. It’s also a great addition to any spring-time picnic or packed lunch. Enjoy the delicious taste without any animal products!
Cheesy Broccoli Vegan Quiche
Looking for a delicious and healthy vegan quiche recipe? Look no further than this Cheesy Broccoli Vegan Quiche! With 6g of protein and 212kcal per serving, this quiche is perfect for breakfast, brunch, or lunch. Plus, it’s gluten-free and dairy-free, making it a great option for those with dietary restrictions. This recipe from WatchLearnEat is easy to prepare using a frozen vegan pie crust and tofu-based filling. Enjoy a slice on its own or pair it with some fresh fruit or a side salad. It’s also a great option for picnics or parties!
Silken Tofu Salad
Looking for a quick and nutritious lunch? Try this Japanese-inspired Silken Tofu Salad recipe by VeggiesSaveTheDay. In just 15 minutes, you can enjoy a delicious combination of tofu, tomatoes, cucumber, and avocado in a light and flavorful dressing. With only 283kcal and 3g of protein, it’s a great option for a light meal.
Easy Miso Soup
Looking for a quick and healthy vegan lunch option? Look no further than this easy miso soup recipe by HappyKitchen. Packed with umami flavor, this clear soup is not only comforting but also nutritious, with 4g of protein and only 64kcal per serving. And the best part? It’s ready in just 15 minutes, making it the perfect option for a busy day. Give it a try and enjoy a delicious and satisfying meal!
Silken Tofu Curry
This flavorful silken tofu curry recipe is brought to you by ForkfulOfPlants and can be ready in just 45 minutes. The dish is a perfect combination of melt-in-your-mouth silken tofu, tender vegetables, creamy peanut sauce, and aromatic Thai red curry flavors. It’s a great option for an easy weeknight meal and can even be frozen for later use. Enjoy it over rice for a quick and delicious dinner.
Ensenada-style Vegan “Fish” Tacos
You can make Ensenada-style vegan “fish” tacos in just 45 minutes. The tacos are filled with beer-battered tofu, which is high in protein with 7.1g per serving, and wrapped in fresh corn tortillas. You can top them with a variety of options, including salsa fresca and cabbage. To add some extra flavor, you can drizzle them with creamy chipotle mayo. Here’s a recipe for the mayo:
Chipotle Mayo Recipe
- 1/2 cup vegan mayonnaise
- 2 tablespoons adobo sauce from canned chipotle peppers
- 1 tablespoon fresh lime juice
Mix all the ingredients in a bowl until smooth. Refrigerate for at least 30 minutes before serving.
Simple Vegan Pot Pie
Indulge in a warm and comforting vegan pot pie, made with 15g of protein and only 265kcal. This recipe by MyVeganMinimalist is the perfect addition to your festive meal plan. Ready in just 1 hour 15 minutes, it’s a great vegan comfort food option.
Vegan Pasta Frittata
Looking for a protein-packed vegan meal that’s perfect for any time of day? Look no further than this Vegan Pasta Frittata recipe by MyQuietKitchen. With 28g of protein and 326kcal per serving, this dish is sure to keep you satisfied. Plus, it’s nut-free and can easily be made gluten-free with your favorite GF pasta. Whip up a batch for weekly meal prep or enjoy as a hearty breakfast, lunch, or dinner option.
Spicy Silken Tofu Recipe
Looking for a healthy and quick takeout alternative? Try this Spicy Silken Tofu recipe by TheFieryVegetarian. With only 175kcal and 10g of protein, this dish is both nutritious and filling. Plus, it’s ready in just 20 minutes! The custardy smooth tofu pairs perfectly with the vegetables and super umami spicy sauce.
Vegan Soondubu Jjigae (Korean Soft Tofu Stew)
Warm up this winter with a high-protein vegan Soondubu Jjigae recipe by EarthToVeg. Made with tangy kimchi and silken tofu, this comforting Korean stew is ready in just 1 hour and 15 minutes. With 240 kcal and 15g of protein, it’s a delicious and healthy winter warmer.
Japanese Silken Tofu Dessert with Mango Coulis
Looking for a quick and healthy vegan dessert? Try this Japanese silken tofu dessert with fresh mango coulis. It’s ready in just 10 minutes and has a heavenly taste. Plus, it’s a great addition to your easy mango recipes collection. Here’s what you’ll need:
- Soft tofu
- Fresh tropical mango coulis
Simply blend the tofu and mango coulis together until smooth and creamy. Serve chilled and enjoy!
Vegan Banana Pudding
If you’re looking for a delicious vegan dessert, try this plant-based version of a classic Soul Food dessert. This recipe by Sense&Edibility is a decadent treat that you wouldn’t even know was vegan. With 6g of protein and 297 kcal, this banana pudding is perfect for satisfying your sweet tooth. Just make sure to use overripe bananas for the best flavor. Ready in 1 hour and 30 minutes, but 1 hour of that is chilling time.
Easy Vegan Jericalla Recipe
Looking for a tasty plant-based treat? Look no further than this easy vegan jericalla recipe by BrokeBankVegan. With only 4.5g of protein and 222kcal, this recipe is ready in just 40 minutes and packed with flavor. Give it a try and see if it becomes your new favorite dessert!
Silken Tofu Chocolate Mousse
Looking for a healthy and delicious dessert that won’t take up too much of your time? Look no further than this amazing vegan chocolate mousse recipe! With just three ingredients, this dairy-free, gluten-free, and vegan dessert is perfect for satisfying your sweet tooth without any guilt. Plus, it’s packed with 11g of protein and only 542kcal per serving. Simply allow it to set for three hours and enjoy!
Healthy Vegan Blueberry Tart
Looking for a vegan, gluten-free dessert that’s easy to make and bursting with fresh blueberry flavor? Look no further than this delicious blueberry tart recipe! With a creamy, dairy-free filling and a crisp, gluten-free crust, this tart is sure to satisfy your sweet tooth. Plus, it’s packed with 6g of protein and only 202 calories per serving, making it a healthy and guilt-free treat. Best of all, it can be made as a big tart or individual ones, so you can customize it to your liking. Ready in just 20 minutes (plus an hour to chill), this vegan blueberry tart is the perfect dessert for any occasion.
Vegan Lemon Tart
Looking for a healthy and refreshing dessert that is gluten-free and vegan? Look no further than this no-bake vegan lemon tart recipe by MyQuietKitchen! With only 5g of protein and 262kcal per serving, this lightened-up tart is perfect for any occasion. The filling is made without butter, oil, or coconut, and is FULL of refreshing lemon flavor. The gluten-free tart crust is surprisingly easy to make and the tart only takes 25 minutes to prepare plus 2 hours to chill. Enjoy this healthy lemon dessert guilt-free!
Vegan Lemon Bars
Indulge in a guilt-free treat with these healthy vegan lemon bars. With only 110 kcal and 4g of protein per serving, these bars are lower in fat than traditional lemon bars. The eggless lemon curd sits on top of a simple pumpkin seed crust, making these bars gluten-free, oil-free, nut-free, and coconut-free. Best of all, they are no-bake and require just 30 minutes of prep time. Chill for 2 hours before serving for a refreshing and creamy dessert.
Japanese Silken Tofu with Radish and Basil
Looking for a zingy twist on how to use silken tofu? Try this Japanese silken tofu with radish and basil dish! The soft and creamy tofu pairs perfectly with the spice and crunch of the radish and basil. Here’s how to make it:
Ingredients:
- 1 package of silken tofu
- 1 bunch of radishes, thinly sliced
- 1/4 cup of fresh basil leaves, chopped
- 2 tablespoons of soy sauce
- 1 tablespoon of rice vinegar
- 1 teaspoon of sesame oil
- 1 teaspoon of honey
- 1/2 teaspoon of grated ginger
Instructions:
- Drain the silken tofu and cut it into bite-sized pieces.
- In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, and grated ginger.
- In a large bowl, combine the tofu, sliced radishes, and chopped basil.
- Pour the dressing over the tofu mixture and toss gently to coat.
- Serve chilled or at room temperature.
Enjoy the unique combination of textures and flavors in this Japanese silken tofu with radish and basil dish!
Japanese Silken Tofu – Hiyayakko
Looking for a refreshing and savory snack? Try Japanese silken tofu – hiyayakko. This recipe is easy to make and packed with flavor. Enjoy it as a quick snack or a delicious side dish.
Summary
You can use silken tofu as a versatile ingredient in a variety of dishes, both savory and sweet. It has a smooth and creamy texture, making it perfect for desserts like puddings and smoothies.
Silken tofu can also be used as a substitute for dairy in recipes like creamy soups and sauces.
Additionally, it can be used as a protein source in vegetarian and vegan dishes. Overall, silken tofu is a healthy and delicious ingredient that can add depth and flavor to your cooking.