If ever an ingredient needed a PR makeover, it is tofu. The recipe for the job? Air Fryer Tofu. This tofu recipe is perfectly crispy outside, pleasantly firm inside, and infused with a savory soy maple marinade.

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This crispy tofu will make you a believer.

I am doggedly convinced that anyone who says they don’t like tofu hasn’t tried air fryer tofu yet.

If you count yourself among the tofu skeptics—I get it. Without the proper treatment, tofu is mushy and bland. Crispy tofu is where it’s at.

While you can use various techniques to make tofu crispy (I use freezing and boiling in this Crispy Tofu and pressing plus pan-frying in this reader favorite Tofu Stir Fry and Baked Tofu), the easiest method that I’ve found is using the air fryer.

A hungry sponge, tofu readily absorbs any flavors you add to it. With a few easy steps, your tofu will turn out firm, crispy, and delectable. PLUS! Since air fryer tofu uses very little oil to crisp, it’s much healthier than regular deep-fried tofu.

My Tips for Perfect Air Fryer Tofu

• Press the Tofu. The first step for almost any tofu recipe is pressing it. This removes the liquid it soaks in, which makes it less mushy and gives it more room to absorb the marinade. After you press it, cut it and pat it dry. Now it’s ready to soak up all that deliciousness!
• Don’t Skip the Marinade. There’s a marinade included in the recipe below, but my Tofu Marinade is a delicious option too—it’s similar to the one for this air fryer tofu, but it has a more smoky flavor. (You can also use another marinade you like.)
• Toss the Tofu With Cornstarch. Get a nice, even coating on all sides of the tofu for the best texture. I tested this recipe both with and without cornstarch, and I found that tossing the marinated tofu in cornstarch prior to adding it to the air fryer made a remarkable difference.
• Coat Your Air Fryer Basket With Oil. This is ESPECIALLY important if it’s metal. It’s quite a challenge to remove tofu from a wire basket if it hasn’t been coated in oil or cooking spray! I like to use a paper towel to rub the basket with oil to make sure it’s really coated well.

My Favorite Ways to Use Air Fryer Tofu

The crispy tofu nuggets you can resist nibbling straight out of the air fryer basket can be used in a variety of ways.

• General Tso’s Air Fryer Tofu. Follow this General Tso’s Tofu recipe, but swap in this tofu instead.
• Salad. This Ramen Salad would be scrumptious with tofu.
• Peanut Tofu. Swap it for the chicken in these Asian Chicken Wraps with Thai Peanut Sauce, or drizzle it with the peanut sauce from this Chicken Satay.
• Tofu Buddha Bowl. Use it in this Roasted Veggie Buddha Bowl with Quinoa and Avocado.
• Vegetarian Beef and Broccoli. Swap the tofu for the beef in my favorite Healthy Beef and Broccoli recipe.

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Air Fryer Tofu

A maple soy marinade with garlic, ginger, and sriracha makes this crispy air fryer tofu recipe SUPER flavorful. It's quick, easy, and delish!

Course Dinner

Cuisine Asian

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 96kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 block extra-firm tofu (12 to 15 ounces) must be extra firm
• 3 tablespoons low sodium soy sauce
• 1 tablespoon rice wine vinegar
• 1 tablespoon pure maple syrup
• 2 teaspoons extra virgin olive oil
• 1 teaspoon garlic powder
• ½ teaspoon ground ginger
• ½ teaspoon Sriracha or hot sauce of choice
• 1 tablespoon corn starch or arrowroot starch

Instructions

• Remove the tofu from the package and drain. With your hands, gently squeeze out as much water as possible without breaking or crushing the block. Lay the tofu flat on a cutting board, so the longer edge is towards you, then cut it into four strips. Rotate the strips so that the wider (cut sides) are flat against the cutting board, and cut them in half again, so you have 8 strips total. Cut the strips crosswise into 1-inch cubes (I end up with 5 cubes per strip).
  
• Line a cutting board or large plate with a clean tea towel (or similar lint-free kitchen towel) or paper towels. Spread the tofu cubes onto it in one layer and lay a second towel on top. Press gently but firmly and change out the towel as needed. The idea is to remove as much water from the tofu as possible.
  
• In a small bowl or large liquid measuring cup, stir together the soy sauce, vinegar, syrup, oil, garlic powder, ginger, and hot sauce.
• Place the tofu in a shallow baking dish or medium mixing bowl. Pour the soy sauce mixture over the tofu, then with your hand, toss gently to combine. Let the tofu sit for 15 minutes, tossing it again halfway through. Don’t worry if a few bits crumble. Those will turn deliciously crispy.
  
• If you’d like to keep the tofu warm between batches, preheat your oven to 250°F and line a baking sheet with parchment paper. Preheat the air fryer to 400°F according to the manufacturer’s instructions (for my air fryer, that is 3 minutes of preheat time).
• Just before cooking, sprinkle the corn starch evenly over the top of the tofu and toss to coat.
  
• Coat the basket of the air fryer with nonstick spray. Add the tofu in one layer, leaving a little space around the cubes so they do not touch and the air can circulate. (Depending upon the size of your air fryer, you may need to cook it in two or three batches.)
  
• Cook the tofu for 9 minutes. Then slide the basket out, and shake it gently to toss the tofu. Continue to cook for 2 to 4 additional minutes, tossing and checking it each minute, until the tofu is crisp and dark golden. (The time will vary based on your air fryer; keep a close eye on it towards the end to ensure it doesn’t burn.) If desired, transfer the tofu to the baking sheet and keep it warm in the oven while you finish the rest.
• Repeat with remaining tofu, discarding any excess marinade (if you have some crumbled bits of tofu in the bottom of the bowl, you can air fry those too). Enjoy!

Video

Notes

• TO MAKE GLUTEN FREE: Use tamari, coconut aminos, or liquid aminos in place of the soy sauce.
• TO STORE: Refrigerate tofu in an airtight storage container for up to 4 days.
• TO REHEAT: Recrisp tofu in the air fryer at 375 degrees F. It will only take a few minutes, so check often to prevent burning.
• TO FREEZE: The texture of the tofu may change once frozen and thawed, but the flavor will remain delicious. Place tofu cubes in a single layer on a parchment-lined baking sheet. Freeze until solid. Freeze the frozen tofu in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 1(of 4) | Calories: 96kcal | Carbohydrates: 9g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Potassium: 177mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 35mg | Iron: 1mg

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Marinated tofu is the best tofu! Bold statement, yes, but it’s true: when you infuse your tofu with this sweet, savory, and smoky Tofu Marinade, it’s delicious all the way through and NEVER bland! Use it for baked tofu, pan-fried tofu, or cooking tofu in the air fryer.

The secret to tofu that actually tastes good.

Umami? Check! Sweet? Check! Smoky, warm, spicy, and savory? We’re giving out checks right and left here! This is the best tofu marinade, giving you tofu that is anything but bland and boring.

Marinating really is the trick to making tofu delicious. A lot of recipes have you cook tofu then toss it in a sauce, and while this is good, it still leaves the middles of the tofu bland and under-seasoned. When you marinate tofu and then cook it, you get flavor inside and out.

This recipe works as a grilled tofu marinade, for making baked marinated tofu (the method I cover in How to Cook Tofu), for pan-frying (see Crispy Tofu for a recipe), and for Air Fryer Tofu. You have options!

How to Make Tofu Marinade

Press the Tofu. You can use a tofu press or or set a cast iron skillet or plate with heavy cans on top of the tofu for a make-shift press.

Cut Tofu into Cubes. I like to keep the pieces at least 1 inch big so they don’t fall apart.

Marinate. Whisk the marinade ingredients together, then pour over the tofu. Marinate tofu for at least 30 minutes at room temperature or up to a day in the refrigerator.

Cook However You Like. ENJOY!

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Tofu Marinade

This simple tofu marinade recipe is savory, sweet, and a little smoky. In just 30 minutes, it will give you the best tofu ever!

Course Dinner, Main Course

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Marinating Time 30 minutes minutes

Total Time 1 hour hour

Servings 3 servings

Calories 132kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 (12-to 15-ounce) block extra-firm tofu (do not use firm, soft, or silken)
• ¼ cup low-sodium soy sauce
• 1 ½ tablespoons pure maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon sesame oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground ginger
• ½ teaspoon Sriracha or hot sauce of choice

Instructions

• Remove the tofu from the package and drain. With your hands, gently squeeze out as much water as possible without breaking or crushing the block. Wrap the tofu in paper towel and gently squeeze it once more. If time allows, wrap the tofu in fresh paper towels and press it for 15 minutes, either with a tofu press or by placing it between two plates and setting some heavy cans on top*.
  
• Cut the tofu into 1-inch cubes. Place them in a baking dish that holds them snugly in an even layer (I find an 8×8-inch baking dish works well).
  
• In a mixing bowl or measuring cup with a spout, whisk together the marinade: soy sauce, maple syrup, rice vinegar, olive oil, sesame oil, garlic powder, smoked paprika, ginger, and Sriracha. Drizzle over the tofu. If any pieces look bare, turn them over in the marinade a few times so all of the sides are coated. Marinate the tofu for 30 minutes at room temperature, or refrigerate for up to 1 day.
  
• Cook according to your preferred method: Baked Tofu, Air Fryer Tofu, or to cook on the stove, heat 1 ½ tablespoons canola oil (or a similar high-temperature neutral cooking oil) in a large skillet over medium-high heat. Spread the tofu cubes in the skillet in a single layer (reserve the marinade). Let cook undisturbed for 5 minutes until the underside is golden. Flip the cubes and continue to cook on all sides until the tofu is crispy all over (about 10 to 12 minutes total). If at any point, the skillet is dry, add more oil as needed. Stir in the reserved marinade.
  

Video

Notes

• *If you like your tofu firmer and chewier, do not skip pressing. If you don’t mind a soft, creamy interior texture you can skip it.
• Adapted from my Air Fryer Tofu
• TO STORE: Store marinated tofu in an airtight container in the refrigerator for up to 4 days.
• TO REHEAT: Warm leftover marinated tofu in the microwave or in a 350°F oven until it’s heated through. Tofu can also be enjoyed cold or at room temperature.
• TO FREEZE: Place the tofu on a parchment-lined baking sheet and freeze until it’s solid. Transfer to a freezer bag or airtight container and freeze for up to 3 months. Thaw in the refrigerator before reheating according to the instructions above.

Nutrition

Serving: 1(of 3) | Calories: 132kcal | Carbohydrates: 12g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Potassium: 305mg | Fiber: 1g | Sugar: 7g | Vitamin A: 330IU | Vitamin C: 1mg | Calcium: 56mg | Iron: 2mg

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When you know how to make Baked Tofu the right way, this bland, mushy block transforms into chewy, bite-sized nuggets that are absolutely packed with flavor. Let’s dig in!

The easiest way to make delicious tofu.

Hot take: I think most tofu haters simply don’t know how to cook tofu.

It’s not your fault, though! Tofu doesn’t exactly make it easy, with so many different varieties and preparation methods.

Like my Tofu Tacos and Tofu Stir Fry recipe, this simple baked tofu recipe is designed to take the guesswork out of cooking tofu.

• I use a sweet-and-savory Tofu Marinade to flavor the tofu inside and out. The flavor pairs well with all different kinds of dishes, from Zucchini Stir Fry to Cauliflower “Mac” and Cheese!
• Instead of frying the tofu, like a lot of restaurants do, I bake it in the oven instead so it’s healthier.
• My Crispy Tofu recipe is a reader favorite, but you have to freeze the tofu in advance for best results. This method for baked tofu requires no freezing.

Once you understand the method behind this recipe, you can apply it to other tofu dishes, or come up with your own tofu creations!

My Tips for Perfect Baked Tofu

• Press It for the Chewiest Texture. In my humble opinion, the best tofu is chewy and meaty—and you only get this by pressing it. That said! If you prefer your baked tofu to be soft, with a melt-in-your-mouth quality on the inside, you can get away with simply giving the tofu a good squeeze; this will release enough liquid to allow the marinade to soak in.
• Skip the Silken Tofu. Silken tofu is fabulous in smoothies, soups, and desserts, but it’s not so fabulous for baking or stir frying. Even the extra-firm silken tofu has a soft, velvety texture and it doesn’t absorb marinades the same way refrigerated, water-packed extra-firm tofu does. If you’re not sure which is which, silken tofu is usually (but not always!) sold in aseptic boxes on the regular grocery store shelves.
• Don’t Skip the Marinade. Bypass the silken tofu, but don’t skip the tofu marinade—whether it’s my recipe, something from a bottle, or something you whip up on your own. Tofu is a food that takes on whatever flavors you add to it, and if you don’t add any flavors, it’s not going to taste like much of anything.
• Bake It. This recipe was developed specifically for baking in the oven. If you want to know how to cook tofu in an air fryer, see my Air Fryer Tofu; my Ultra Crispy Tofu recipe is for cooking tofu on the stovetop.

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Baked Tofu

This easy baked tofu is crispy on the outside, chewy inside, and packed with BIG flavor. It's my favorite way to cook tofu!

Course Dinner, Main Course

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Marinating Time 30 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 3 servings

Calories 143kcal

Author Erin Clarke / Well Plated

Ingredients

For the Tofu and Baking:°

• 1 (12-to 14-ounce) block extra firm tofu (do not use firm, soft, or silken)
• 1 tablespoon cornstarch or arrowroot starch

For the Tofu Marinade:°

• ¼ cup low-sodium soy sauce
• 1 ½ tablespoons pure maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon sesame oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground ginger
• ½ teaspoon Sriracha or hot sauce of choice

Optional, for Serving:

• Stir-fried or steamed veggies of choice
• Prepared brown rice or white rice

Instructions

• Remove the tofu from the package and drain. With your hands, gently squeeze out as much water as possible without breaking or crushing the block. Wrap the tofu in paper towel and gently squeeze it once more. If time allows, wrap the tofu in fresh paper towels and press it for 15 minutes, either with a tofu press or by placing it between two plates and setting some heavy cans on top*.
  
• Cut the tofu into 1-inch cubes. Place them in a baking dish that holds them snugly in an even layer (I find an 8×8-inch baking dish works well).
  
• In a mixing bowl or measuring cup with a spout, whisk together the marinade: soy sauce, maple syrup, rice vinegar, olive oil, sesame oil, garlic powder, smoked paprika, ginger, and Sriracha. Drizzle over the tofu. If any pieces look bare, turn them over in the marinade a few times so all of the sides are coated. Marinate the tofu for 30 minutes at room temperature, or refrigerate for up to 1 day.
  
• When ready to cook, preheat the oven to 425℉ and line a sheet pan with parchment paper. With a slotted spoon or your fingers, transfer the tofu to the center of the baking sheet (reserve the marinade for serving). Sprinkle the cornstarch over the top of the tofu, then toss gently to coat (don't worry if the cubes crumble a little bit; those crumbly bits will get crispy and be extra delicious). Spread the tofu into an even layer so the cubes are not touching.
  
• Bake the tofu for 20 to 30 minutes, until it’s darkened at the edges and the edges are a little crisp. Rotate the pan 180 degrees halfway through to promote even cooking. Remove tofu from the oven and drizzle with the reserved marinade. Enjoy immediately with rice and stir-fried veggies, add it to a salad or wrap, or munch it right off of the pan.
  

Video

Notes

• *If you like your tofu firmer, chewier, and a little “meaty,” take time to press it. If you don’t mind a soft, creamy interior texture you can skip pressing.
• Adapted from my Air Fryer Tofu
• Marinade is my Tofu Marinade
• TO STORE: Store the baked tofu in an airtight container in the refrigerator for up to 4 days.
• TO REHEAT: Warm leftover tofu in the microwave or in a 350°F oven until it’s heated through. Tofu can also be enjoyed cold or at room temperature.
• TO FREEZE: Place the baked tofu on a parchment-lined baking sheet and freeze until they’re solid. Transfer to a freezer bag or airtight container and freeze for up to 3 months. Thaw in the refrigerator before reheating according to the instructions above.

Nutrition

Serving: 1(of 3) | Calories: 143kcal | Carbohydrates: 14g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Potassium: 305mg | Fiber: 1g | Sugar: 7g | Vitamin A: 330IU | Vitamin C: 1mg | Calcium: 56mg | Iron: 2mg

What to Serve with Baked Tofu

• Prepared Brown Rice or White Rice. Instant Pot Brown Rice is an excellent choice here.
• Stir-Fried or Steamed Veggies of Choice. I love Fried Cabbage with baked tofu instead of bacon. Or bake a batch of Roasted Eggplant and drizzle the extra marinade over the top.
• Asian-Inspired Dishes. Stir Fry Noodles and Cabbage Stir Fry are made for pairing with chewy, sweet-and-savory tofu bites.
• Salads. Now that you know how to cook tofu, add it to Asian Cabbage Salad for a protein boost.

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Give your workweek lunch a boost with a simple and healthy Buddha Bowl. Made with roasted veggies, protein-packed quinoa and tofu, and a creamy tahini dressing, buddha bowls are a quick and easy vegetarian and vegan lunch recipe that will leave you glowing!

Tired of the same ol’ same ol’ for lunch every day?

Ditch that tired ham sandwich and treat yourself to a healthy, filling, and wholesome Buddha bowl.

Made with a marvelous mix of caramelized roasted veggies (including Roasted Broccoli), creamy avocado, crispy tofu, nutty quinoa, and an herby tahini dressing, Buddha bowls are a great-big bowl of feel good.

They have a generous serving of nutritious ingredients, plenty of color, and a whole lotta YUM!

You’ll be wowed by its different elements of flavor, texture, and satisfying combination of simple ingredients.

If you’re not familiar with the term “Buddha bowl” you may have seen this dish on menus under the aliases: “glow bowl,” “nourish bowl,” “hippie bowl,” or “power bowl.”

All of these names cover a category of all-in-one recipes comprised of healthy ingredients served in a bowl. (Not unlike this Vegetarian Bibimbap.)

Most Buddha bowls include five key components:

1. Grains. Such as rice, farro (as seen in this Italian Farro Salad), couscous, or, as with this recipe, cooked quinoa.
2. Vegetables. Raw, roasted, sautéed, grilled, or a combination of all of the above, a Buddha bowl is typically LOADED with an array of healthy and colorful vitamin-pack veggies.
3. Protein. Traditionally vegan or vegetarian (like this Tofu Curry), you’ll most often see Buddha bowl recipes with plant-based proteins such as tofu, tempeh, or chickpeas.
4. Nuts and Seeds. Lend crunch, a little saltiness, and healthy fats and omega-3 fatty acids to keep you satisfied.
5. Dressing. Adds moisture and intense flavor. While some Buddha bowl recipes opt for a light and fresh vinaigrette, others, like this recipe, go for a creamy and satisfying homemade sauce made with lemon and tahini.

However you choose to spin yours, Buddha bowls are a great way both to repurpose leftover odds and ends and to hit every food group in a single dish.

How to Make a Buddha Bowl

Learn how to make the very BEST buddha bowl recipe.

You can easily adapt it to what’s in season (or your refrigerator) and to suit your personal taste preferences.

So long as you’re hitting the five Buddha bowl elements listed above, your result is guaranteed to be delish!

The Ingredients

• Tofu. Loaded with plant-based protein and healthy monounsaturated and polyunsaturated fats, tofu is my favorite protein choice for an easy buddha bowl recipe. (I also love using it in this Tofu Stir Fry.)

• Quinoa. I like to reach for a steaming serving of fluffy quinoa to sneak in a double dose of protein and added fiber. (It’s also my fav in this Quinoa Chickpea Salad.) Feel free to use any whole grain: brown rice, farro, and bulgur are all great options (try Lemon Rice for another dimension of flavor).

• Roasted Vegetables. I used a mix of broccoli, cauliflower, and red onion. All three are readily available and affordable year-round.

• Tahini. If you aren’t familiar with tahini, it’s a paste made of ground sesame seeds and has a consistency similar to natural peanut butter. Tahini is a staple in Mediterranean recipes, including hummus, and adds a lovely nutty flavor to the dressing.

• Herbs. A combination of fresh mint and parsley gives this dressing a lovely freshness and hint of gorgeous green color.
• Lemon. Brightens the dressing and adds a lovely zip.
• Toppings. A few final additions such as avocado (don’t skip this one, trust me), some fresh cucumber, and a handful of toasted almonds for crunch.

The Directions

1. Cook the quinoa. Press the tofu and cut it into cubes. Arrange on a baking sheet lined with parchment paper.

2. On a second sheet pan, arrange the broccoli, cauliflower, and onion. Drizzle with olive oil and season with salt and pepper.

3. Bake the tofu until dry and firm, and the vegetables until caramelized and tender, about 25 minutes.

5. Blend the dressing ingredients in a food processor.

6. Toss the tofu cubes in a bowl with some of the dressing.
7. Pile everything into a big bowl, add the avocado, other desired toppings, and serve with the remaining dressing on the side. ENJOY!

Storage Tips

• To Store. I recommend saving the different components of the Buddha bowl (tofu, veggies, quinoa, and dressing) separately, then combining and reheating just before serving. Saved in this way, the veggies can keep for several days in the refrigerator and the tofu for 1 week. The dressing will last in an airtight jar in the refrigerator for 2 weeks.
• To Reheat. Gently rewarm your bowl in the microwave until heated through.

What to Serve with Buddha Bowls

Appetizers

Edamame Hummus

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Homemade Naan

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Curried Deviled Eggs

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Recommended Tools to Make this Recipe

• Food Processor. For whipping up the easy tahini dressing.
• Sheet Pan. You’ll need two for this recipe—one for the tofu and one for all the tasty roasted vegetables.
• Shallow Bowls. Are they bowls or are they plates? Whatever they are, I love this set of shallow bowls for serving up buddha bowls, pasta, salads, and more.

Consuming this much goodness in a single sitting is enough to make a gal feel invincible!

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Buddha Bowl

The best buddha bowl recipe with quinoa, tofu, roasted vegetables, and a creamy tahini dressing. Easy. Healthy. Vegan + Vegetarian!

Course Main Course

Cuisine American, Indian

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 755kcal

Author Erin Clarke / Well Plated

Ingredients

For the Buddha Bowl and Quinoa:

• ¾ cup  uncooked quinoa
• ¾ pound cut broccoli florets
• ¾ pound cut cauliflower florets about 1/2 medium-sized head, cut into slightly smaller pieces than the broccoli
• 1 medium red onion cut into 1/2-inch rings, rings mostly separated but still left “chunky” (no need to split every layer)
• 2  tablespoons extra virgin olive oil
• ½ teaspoon kosher salt plus additional for cooking the quinoa
• ¼ teaspoon ground black pepper
• 1 block extra firm tofu (12 to 14-ounces)  (do not use firm or silken), removed from packaged and pressed dry
• 2 small ripe Hass avocados
• Optional for serving: Sliced cucumbers and toasted almonds or pistachios, additional fresh mint and parsley

For the Tahini Dressing:

• ½ cup tahini* well stirred
• ¼ cup freshly squeezed lemon juice about 2 large lemons
• 1 ½ cups lightly packed fresh mint leaves about 1 of the herb packs
• ½ cup lightly packed fresh parsley leaves
• ¾ teaspoon kosher salt
• ¼ teaspoon ground black pepper

Instructions

• Bring 1 1/2 cups of water to a boil. Add 1/2 teaspoon kosher salt and the quinoa. Return to boil, cover, then reduce heat and simmer for 12 minutes, until most of the liquid is absorbed. Remove from the heat, fluff with a fork, then recover and let stand for 15 minutes. (This is the cooking process for the brand of quinoa I use. Check the package of your quinoa and cook according to its directions.) Set cooked quinoa aside.
• Place a rack in the upper and lower thirds of your oven and preheat your oven to 400 degrees F. While the quinoa cooks and the oven preheats, place the tofu between two kitchen towels and set it on a plate. Place a second plate on top, then press firmly to press out as much water from the tofu as you can, changing out the towels as needed. Dice into 3/4-inch cubes, then spread in a single layer on a baking sheet lined with parchment paper.
  
• Place the broccoli, cauliflower, and onion on a second baking sheet and drizzle with olive oil. Sprinkle with 1/2 teaspoon salt and black pepper, toss to coat, then spread into an even layer. Place both baking sheets into your oven. Bake the tofu until dry and firm, about 20 minutes, and the vegetables until caramelized and tender, about 25 minutes. Flip the vegetables once halfway through, and rotate the top and bottom rack positions of the baking sheets. Set aside.
  
• While the vegetables and tofu cook, prepare the dressing: In the bowl of a food processor or blender, place all of the dressing ingredients—tahini, lemon juice, mint, parsley, salt, and pepper, and add 1/2 cup water. Blend until smooth.
  
• Once the tofu is cooked, let cool slightly, and then place the tofu cubes in a bowl with 1/4 cup of the dressing and toss gently to coat. To assemble the bowls, scoop quinoa into a bowl, then top with the roasted vegetables, dressed tofu, and avocado, along with cucumber, almonds, and additional fresh mint and/or parsley as desired. Serve remaining dressing on the side and use as a dip or spoon over the top as desired.
  

Video

Notes

• TO STORE: I recommend saving the different components of the Buddha bowl (tofu, veggies, quinoa, and dressing) separately, then combining and reheating just before serving. Saved in this way, the veggies can keep for several days in the refrigerator and the tofu for 1 week. The dressing will last in an airtight jar in the refrigerator for 2 weeks.
• TO REHEAT: Assemble the buddha bowls as directed with the leftover tofu, dressing, quinoa, and roasted veggies. Warm until heated through in the microwave and then garnish as desired with additional toppings.
• TAHINI SUBSTITUTE: I haven’t tried it, but I suspect natural creamy almond, cashew, or peanut butter would be a delicious substitute for the tahini. Because nut butter is thicker than tahini, you may need to thin the dressing with additional water to reach a sauce-like consistency.
• VEGETABLE SWAPS: Not a fan (or out of) broccoli and cauliflower? Try this recipe with roasted sweet potatoes, zucchini, or any of your other favorite veggies!

Nutrition

Serving: 1(of 4) with 3 tablespoons tahini dressing and 2 teaspoons sliced almonds | Calories: 755kcal | Carbohydrates: 64g | Protein: 28g | Fat: 48g | Saturated Fat: 7g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 25g | Trans Fat: 1g | Potassium: 1820mg | Fiber: 19g | Sugar: 7g | Vitamin A: 2054IU | Vitamin C: 151mg | Calcium: 251mg | Iron: 8mg

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Eggplant Pasta

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One Pot Meals

Potato Curry

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This light and lively Broccoli Tofu Stir Fry is easy to whip up on a whim. Crispy seared tofu and verdant green broccoli tossed in a zingy ginger sauce, it’s a tasty choice when you want a change of pace from the usual, without having to make an extra trip to the grocery store.

Tofu and I have come a long, long way.

Or should I say—I have come a long way, after learning how to properly cook tofu.

Tofu has a lot going for it.

• It’s a phenomenal source of plant-based protein. Tofu contains all the necessary amino acids for your body.
• It’s inexpensive, especially compared to meat.
• It has a long shelf life. Keep a package in your refrigerator or freezer, and you can pull together a nutritious dinner on demand.

Tofu can also be bland, mushy, and generally live up to its ill repute as being a flavorless blob to be either avoided or endured only for the sake of being healthy.

NOT SO with this broccoli tofu stir fry!

Cooked properly, tofu becomes crispy outside, chewy and “meaty” inside, and acts like a sponge, drinking up all of the yummy flavors in the recipe.

We are waking up to a new season, and this healthy broccoli tofu stir fry is just the meal for the moment.

• The recipe begins with core Asian pantry staples, like hoisin and soy sauce (keep this ingredient on hand, and dinner like Homemade Fried Rice is only 15 minutes away).
• Then, for an energetic spring twist, it ups the ginger to give the sauce a burst of freshness that brings the tofu and vegetables to life.

How to Make Broccoli Tofu Stir Fry

Broccoli is an especially nice vegetable for stir fries, because it quickly cooks to a pleasant crisp-tender texture, and its florets do a marvelous job trapping the scrumptious stir fry sauce.

Hence the popularity of broccoli-based stir fries like Crockpot Beef and Broccoli, Chicken and Broccoli Stir Fry, and Healthy Beef and Broccoli.

That said, you can absolutely make this stir fry using any mix of veggies (tofu broccoli mushroom stir fry and tofu broccoli carrot stir fry are two favorites).

Or, for an even faster dinner, use a bag of mixed frozen stir fry vegetables.

The Ingredients

• Tofu. Don’t let prior experience scare you off! In this recipe, the tofu is delightfully crispy, tender, and bursting with flavor from the sauce.
• Cornstarch. Helps create a crust-like exterior on the tofu and thickens the sauce.
• Soy Sauce. For that beloved, umami bomb of flavor.
• Hoisin. A thick and luscious blend of salty and sweet flavors that helps create the perfect sauce. Making tofu broccoli stir fry with hoisin gives you big flavor bang in a single ingredient.
• Ginger. A key flavor ingredient for our sauce. It adds zip and warmth.
• Rice Vinegar. Adds a touch of acidity and sweetness.
• Sesame Oil. Nutty and delicious in Asian recipes like this one.
• Broccoli. Crisp-tender broccoli pairs exceptionally well with the tofu and sauce. Plus, it’s packed with antioxidants and vitamins (like vitamin C).
• Sesame Seeds. A final addition that brings a hint of nuttiness and enhances presentation.

The Directions

1. Drain, dry, and cut the tofu.

2. Toss the tofu cubes with cornstarch.

3. Whisk the sauce ingredients together.

4. Cook the broccoli in a skillet with oil, salt, and pepper. Remove it to a plate.

5. Cook the tofu in the same skillet with oil.

6. Stir the broccoli and sauce into the tofu. Add the sesame oil and green onion. Top with sesame seeds. DIG IN!

Storage Tips

• To Store. Refrigerate leftovers in an airtight storage container for up to 4 days.
• To Reheat. Gently reheat the stir fry in a large skillet on the stovetop over medium-low heat or in the microwave.
• To Freeze. Freeze leftovers in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

What to Serve with Broccoli Tofu Stir Fry

Serve broccoli tofu stir fry with noodles or steamed brown rice, and you have a healthy main dish that’s ready in a snap. Or, try one of these stellar sides:

Main Dishes

Vegetable Lo Mein

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Side Dishes

Sautéed Mushrooms

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Salads

Asian Cabbage Salad

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Recommended Tools to Make this Recipe

• Wok. I love using a wok for stir fries, but you could also use a large non-stick pan.
• Liquid Measuring Cups. Ideal for both measuring and mixing the sauce ingredients.
• Small Whisk. This whisk is the perfect size.

Whether you’re seeking meatless meal inspiration, meal-prep-friendly recipes that taste great leftover, or it’s 6 o’clock and you need dinner NOW, I hope this broccoli tofu stir fry hits the spot for you, the way it does for us.

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Broccoli Tofu Stir Fry

Healthy and flavorful broccoli tofu stir fry is the perfect easy weeknight dinner! The tofu is crispy every time, and the zippy ginger sauce is delicious!

Course Main Course, Side Dish

Cuisine Chinese

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 324kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 (12- to 14-ounce) block extra-firm tofu
• 2 tablespoons (plus 1 teaspoon) cornstarch divided
• ⅓ cup low sodium soy sauce
• ¼ cup water
• 2 tablespoons hoisin
• 1 ½ tablespoons rice vinegar
• 1 tablespoon minced garlic about 3 cloves
• 1 tablespoon minced fresh ginger
• 3 tablespoons canola oil or grapeseed oil or another neutral oil, divided, plus additional as needed
• 2 broccoli crowns cut into florets (about 5 to 6 cups)
• ¼ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 2 teaspoons toasted sesame oil
• 3 chopped green onions about 1/2 cup
• 2 tablespoons toasted sesame seeds
• Cooked brown rice or quinoa for serving

Instructions

• Drain the tofu and pat very dry with a paper towel, changing the towels a few times as needed. Press on the tofu a little to squeeze some water out, but not so hard you cause it to crumble. Cut the block in half right through the middle (as if you were cutting a burger bun), then cut into 1-inch cubes. Place on a large plate or a rimmed baking sheet and lightly pat dry once more.
• Sprinkle the cubes slowly and evenly with 2 tablespoons of the cornstarch (I like to scatter on 1/2 tablespoon at a time and toss the cubes halfway through). With your fingers, gently toss to coat the tofu as evenly as you can.
  
• In a small mixing bowl or liquid measuring cup, stir together the soy sauce, water, hoisin, rice vinegar, garlic, ginger, and remaining 1 teaspoon cornstarch.
  
• In a large nonstick skillet or wok, heat 1 tablespoon oil over medium-high. Once the oil is hot and shimmering, add the broccoli, salt, and pepper. Cook, stirring occasionally, until the broccoli is crisp-tender, about 5 minutes. Remove to a plate and set aside.
  
• Add the 2 tablespoons remaining oil over medium-high. Add the tofu in a single layer and cook, tossing every 3 or so minutes, until it is golden on all sides. The tofu may stick together and some bits might crumble a bit. Use a sturdy spoon to break stuck pieces apart and don't worry about any crumbles. They taste extra delicious.
  
• Return the broccoli to the pan and pour the sauce over the top. Stir to combine, then let cook until the broccoli is heated through and the sauce has thickened a little, about 1 minute. Stir in the sesame oil and green onion. Sprinkle with sesame seeds. Enjoy hot with rice.
  

Notes

• TO STORE: Refrigerate leftovers in an airtight storage container for up to 4 days.
• TO REHEAT: Gently reheat stir fry in a large skillet on the stovetop over medium-low heat or in the microwave.
• TO FREEZE: Freeze leftovers in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 1(of 4), without rice | Calories: 324kcal | Carbohydrates: 30g | Protein: 18g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 1mg | Potassium: 1237mg | Fiber: 9g | Sugar: 9g | Vitamin A: 1985IU | Vitamin C: 274mg | Calcium: 229mg | Iron: 4mg

More Healthy Stir Fry Recipes

Meatless Mains

Honey Lime Tofu Stir Fry

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Stir Fries

Teriyaki Chicken Stir Fry

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Stir Fries

Pork Stir Fry

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Loaded with nutrient-packed ingredients and bursting with spice and flavor, healthy Vegetarian Bibimbap with crispy tofu is the Korean dish that’s been missing in your life.

Anyone who feels healthy food can’t look beautiful clearly has never set eyes on a delicious Korean vegetarian bibimbap bowl (or Cabbage Stir Fry).

Steamy, fluffy rice studded with tender-crisp veggies, fragrant sesame oil, and spicy Korean chili goodness, bibimbap is a layered masterpiece of color, flavor, and aroma.

If you’re not familiar with bibimbap (which translates to “mixed rice”), it is a traditional Korean dish of hot rice served with an array of mixed veggies, chili pepper paste, and (sometimes) a fried egg.

While thinly shaved beef is a common accompaniment, today’s recipe is my version of a vegetarian bibimbap bowl. (Don’t worry, I have a Teriyaki Salmon Bowl recipe for the meat-eaters at your dinner table too.)

My healthy bibimbap recipe takes all the great colors and flavors of traditional Korean bibimbap and transforms them into a vegetarian delight.

• Swaps tender beef for super-flavored chunks of crunchy on the outside, meaty on the inside Crispy Tofu.
• Opts for protein and fiber-rich quinoa instead of traditional steamed rice.
• Loads up on superfood veggies such as sassy shiitake mushrooms, vitamin A-packed carrots, green-power kale, and enigmatic bean sprouts.

Traditional Korean dishes such as bibimbap (or this Korean Beef Bowl) are so inspiring. They’re a wonderful way to step outside your comfort zone and learn how to prepare a dish that marries unfamiliar flavors and traditions from across the globe with familiar ingredients from your own kitchen.

How to Make Vegetarian Bibimbap

Short on calories but not on flavor, this healthy vegetarian bibimbap bowl recipe is a wholesome collage of color, texture, and flavor.

The Ingredients

• Tofu. Crispy, yet tender tofu is the BEST way to enjoy vegetarian bibimbap. This Air Fryer Tofu would also work well in this recipe.
• Kale. Packed with calcium, vitamin C, vitamin K, potassium, and more, kale boosts this bibimbap into a power bowl of nutrition. (It’s also one of my favorite additions to Healthy Fried Rice.)
• Carrots. Vibrant crisp-tender carrots offer added crunch and a daily dose of vitamin A.
• Bean Sprouts. Earthy, crisp, with a mild grass-like flavor I love the texture and flavor bean sprouts lend a bibimbap bowl.
• Shiitake Mushrooms. These mild-tasting mushrooms hail from East Asia. They’re common in stir fries and ramen dishes (and delish in Mushroom Tacos) and are a fantastic addition to vegetarian bibimbap.

• Garlic + Green Onions. For a little zip and additional aromatic flavor.
• Quinoa. My healthy swap for rice that adds fiber and additional plant-based protein into this healthy Korean rice bowl (as well as this Roasted Veggie Buddha Bowl with Quinoa and Avocado).

• Egg. A fried sunny-side-up egg may be optional for some but for me, it’s an obligatory topping that cannot be skipped.
• Honey. Contrasts the spicy chili paste and adds just the right amount of sweetness.
• Gochujang. A spicy fermented chili paste found in countless Korean recipes. Feel free to adjust the amount in the recipe to suit your tolerance for spice. From a tbsp gochujang to 3 tbsps!

• Sesame Oil. The amount of tantalizing aroma just a few drops of this fragrant oil will never cease to amaze me. You’ll love it too!
• Soy Sauce. Counters the sweet honey and spicy gochujang with awesome umami flavor that gets absorbed by the tofu and veggies.
• Sesame Seeds. For a final flourish of edible “glitter” to bespeckle the top of these sensational bibimbap veggie bowls

The Directions

1. Prepare the Crispy Tofu as directed. Then toss in a mixture of soy sauce, honey, sesame oil. Set aside. 

2. Blanche the kale. Remove, squeeze dry and season with soy sauce, sesame oil, and minced garlic. Set aside. 
3. Blanche the bean sprouts and toss with soy sauce. Set aside.

4. In a skillet, saute the green onions (or scallions), garlic, and mushrooms until tender. Toss soy sauce and remove from heat.

5. Saute the carrots until slightly tender. Transfer to a bowl beside the other toppings. Fry the eggs.
6. Stir together the gochujang with the remaining honey to make a gochujang sauce.

7. Assemble the bibimbap mounding the assorted toppings over a scoop of cooked quinoa. ENJOY!

Storage Tips

• To Store. Leftover bibimbap veggies and tofu may be stored for up to two days in the fridge. Top with a fresh fried egg right before serving.
• To Reheat. Warm veggies and tofu in a wok over medium heat until heated through. Serve with a freshly fried egg, if desired. Alternatively, you may warm in the microwave. Note that the veggies and tofu will lose some of their crunch when reheated.

What to Serve with Vegetarian Bibimbap

Main Dishes

Lettuce Wraps | Copycat PF Changs

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Appetizers

Edamame Hummus

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Salads

Asian Noodle Salad

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Recommended Tools to Make this Recipe

• Large Pot. A deep stockpot is perfect for blanching the kale and beansprouts until tender.
• Skillet. This quality Le Creuset cast iron skillet is worth the investment if you spend a lot of time in the kitchen.
• Serving Bowls. This set is perfect for lining up your toppings so you can assemble your bibimbap bowls with ease.

Beauty is in the eye of the beholder…or the bibimbap!

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Vegetarian Bibimbap

The BEST vegetarian bibimbap recipe (Korean mixed rice) with crispy tofu and quinoa is easy, flavorful, and completely customizable.

Course Main Course

Cuisine Asian, Korean

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 518kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 recipe Crispy Tofu
• 3 tablespoons low sodium soy sauce divided (use gluten free if desired)
• 2 tablespoons honey divided
• 3 tablespoons sesame oil divided
• 6 cups kale chopped; or other greens of your choice
• 1 cup bean sprouts heaping
• 3 teaspoons minced garlic (about 4 cloves, divided)
• 1 tablespoon extra virgin olive oil divided
• 4 green onions thinly sliced (white and green parts divided)
• 4 ounces shiitake mushrooms sliced thin
• 3 carrots cut into matchsticks
• 4 eggs
• 2 cups cooked quinoa (about 2/3 cup dry)
• 2 tablespoons toasted sesame seeds
• 3 tablespoons gochujang* Korean chili pepper paste

Instructions

• Prepare the Crispy Tofu as directed in the recipe. In a small bowl, stir together 2 tablespoons soy sauce, 1 tablespoon honey, and 1 tablespoon sesame oil. Toss with cooked tofu and set aside. 
  
• Set out 4 bowls for the cooked vegetables. Bring a large pot of water to a boil. Add chopped kale and cook for 3 minutes, until crisp-tender. Remove from the water, squeeze dry, and place in one of the prepared bowls. Toss with 1 1/2 teaspoons soy sauce, 1 teaspoon sesame oil, and 1 teaspoon minced garlic. Set aside. 
  
• Refill pot with fresh water and return to boil. Add bean sprouts and cook until tender and slightly translucent, 2-3 minutes. Remove to a bowl, toss with 1/2 teaspoon soy sauce. Set aside.
• Heat 2 teaspoons olive oil in a large skillet. Add white parts of the green onions, 1 teaspoon garlic, and mushrooms. Sautee for 4 minutes, until the mushrooms are tender. Toss with 1 teaspoon soy sauce and remove to one of the prepared bowls.
  
• In the same skillet, heat the remaining teaspoon of olive oil. Add carrots, the remaining 2 teaspoons sesame oil, and the remaining teaspoon minced garlic. Sauté 2-3 minutes, until slightly tender. Remove to final bowl.
  
• Just before serving, heat a lightly oiled skillet over medium heat. Fry the eggs sunny side up.
• In a small bowl, stir together the chili pepper paste and the remaining tablespoon of honey.
• To serve: Place cooked quinoa in the bottom of the bowl. Then top with small mounds of tofu, kale, mushrooms, carrots, and bean sprouts. Top with toasted sesame seeds, a fried egg, and the green tops of the green onions. Serve with the chili bean paste.
  

Notes

• *Gochujang is available in many grocery stores and at Asian specialty food stores. It will give you the most authentic and appropriate spice, but If you substitute sriracha in a pinch, I won’t tell.
• TO STORE: This dish is best enjoyed the day it is made. However, leftover bibimbap veggies and tofu may be stored for up to two days in the fridge.
• TO REHEAT: Warm veggies and tofu in a wok over medium heat until heated through. Serve with a freshly fried egg, if desired. Alternatively, you may warm in the microwave. Note that the veggies and tofu will lose some of their crunch when reheated.

Nutrition

Serving: 1(of 4) | Calories: 518kcal | Carbohydrates: 54g | Protein: 25g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 164mg | Potassium: 1269mg | Fiber: 6g | Sugar: 16g | Vitamin A: 18075IU | Vitamin C: 132mg | Calcium: 298mg | Iron: 6mg

Related Recipes

Try one of these other beautiful healthy Asian-inspired recipes:

Air Fryer

Korean Air Fryer Chicken Wings

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Stir Fries

Vegetarian Pad Thai

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Main Dishes

Vegetable Lo Mein

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Let’s talk about that moment when you are so blissfully lost in something you are eating, the sound of your fork hitting the bottom of the plate actually startles you. That was me and this creamy, pretzel-crusted Vegan Chocolate Pie.

One moment, I was standing innocently at my counter, a near-full dish of pie in front of me.

The next, I was staring at an almost empty pie dish wondering who had snuck into the kitchen behind me and eaten two-thirds of the pie while I wasn’t looking.

I do a 360 and…

Nope. Empty kitchen. That was just me. Eating the entire pie. Oops.

Fortunately, if ever there were a chocolate pie appropriate for polishing off solo, this vegan pie recipe (or perhaps this Vegan Pumpkin Pie) is the one to choose!

This vegan chocolate pie tastes like the decadent chocolate cream pie you’d expect at an old-fashioned diner, but the filling is:

• Completely vegan (!)
• Naturally sweetened (!!)
• Packed with protein (!!!)
• AND made from a lineup of nutritious ingredients that might just leave you feeling justified eating a slice for breakfast.

How to Make Vegan Chocolate Pie

Here’s how to make the vegan chocolate fudge pie of your dreams, my dreams, and the dreams of anyone and everyone who has ever wished that eating a slice of chocolate pie was the dietary equivalent of eating a salad.

The Ingredients

• Pretzels. To take this chocolate mousse filling to the next level, I poured it into a pretzel crust. I opted for a pretzel crust because I am hopelessly smitten with all things salty/sweet.

• Frozen Bananas. These sweeten the chocolate pie naturally and contribute to the filling’s rich, creamy texture (just like in this Date Shake). Plus now that there’s fruit involved, we can basically call this a parfait.
• Cocoa Powder. I wanted this recipe to taste as close as possible to a classic French silk pie, and that means we’re using chocolate in any way we can. Making this vegan chocolate pie with cocoa powder results in a pie that is both more intensely chocolaty and has fewer calories than if we used regular chocolate alone.
• Melted Dark Chocolate. Go as dark as you dare, and don’t skimp. The better quality your chocolate, the better the chocolate mousse pie.

• Almond Butter. Hello good fats, protein, and chocolate’s BFF.

• Unsweetened Chocolate Almond Milk. Nope, we are not stopping with the chocolate yet. I used unsweetened chocolate almond milk. You can find it both refrigerated and shelf stable sections of the grocery store.

• Tofu. WAIT! Please come back. I pinky swear that this does not at all taste like a chocolate pie with tofu.

The Directions

1. Prepare the crust and then bake in a preheated 350 degree F oven for until golden.
2. Place the crust the freezer or refrigerator to cool completely. DO NOT skip this step!
3. Make the filling, then pour into the cooled crust. Refrigerate until set. Top, slice, and ENJOY!

However, you decide to serve this vegan chocolate pie, leave all pretenses of self-control behind.

As I learned in the kitchen the day this easy chocolate pie came into my life, it is not the sort of dessert that allows it.

Fortunately, thanks to this vegan chocolate pie filling’s lighter ingredient lineup, you can let loose and know that you’re doing dessert (or, ahem, breakfast) in a more nourishing way.

Storage Tips

• To Store. Store leftover pie in the refrigerator for 2 to 3 days.
• To Freeze. Pie can be tightly wrapped and frozen for up to 1 month. Let thaw overnight in the refrigerator.

Recommended Tools to Make this Recipe

• Pie Plate. When in doubt, a classic white pie plate is the way to go. This one will last for a lifetime of Brownie Pie.
• Pie Server. Even though a fork is really all you need for digging into this vegan pie.

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Vegan Chocolate Pie

This Vegan Chocolate Pie has a rich, no-bake chocolate mousse filling made from healthy ingredients like banana, almond butter, and tofu.

Course Dessert

Cuisine American

Prep Time 15 minutes minutes

Cook Time 8 minutes minutes

Total Time 6 hours hours 30 minutes minutes

Servings 12 slices

Calories 377kcal

Author Erin Clarke / Well Plated

Ingredients

For the Pretzel Crust:

• 3 ½ cups whole mini pretzels or thin pretzel sticks, use gluten-free pretzels to make the pie gluten free
• ½ cup unsalted butter or vegan butter (1 stick)
• 3 tablespoons granulated sugar

For the Chocolate Mousse Pie Filling:

• 12 ounces soft, extra soft, or silken tofu (1 package) (I used soft; do not use any variety of firm tofu, as it will not have the proper creamy texture)
• 1 cup frozen banana slices about 5 ounces
• ½ cup almond butter or other nut butter of choice
• ¼ cup unsweetened chocolate almondmilk
• ¼ cup unsweetened cocoa powder
• 8 ounces good-quality chopped dark chocolate or chocolate chips, about 1 1/3 cups (I used Trader Joe’s 72% dark chocolate bar), dairy free if needed

For Bonus Topping (Optional):

• Whipped coconut cream chopped chocolate, extra crushed pretzels

Instructions

• Make the crust: Place a rack in the center of your oven and preheat the oven to 350 degrees F. In the bowl of a food processor fitted with a steel blade, pulse the pretzels until they form mostly fine crumbs with a few more textured pieces remaining throughout. If you do not have or prefer not to use a food processor, place the pretzels in a ziptop bag and crush them with a rolling pin (you may need to double up the bag if it gets any small holes).
• Melt the butter in a large, heatproof bowl in the microwave. Add pretzel crumbs (you should have about 1 1/2 cups; make a few extra or subtract as needed) to the bowl with the melted butter. Add the sugar, and then stir until evenly moist and combined. The crumbs should hold together easily when pressed. If they do not, add 1 to 2 tablespoons additional melted butter. Press the crumbs into the bottom and up the sizes of a 9-inch pie dish. Bake for 8 minutes, until golden and fragrant. Set aside to cool slightly, and then place in the freezer or refrigerator to cool completely. Do not proceed with the recipe until your crust and pie dish are at or below room temperature.
• Make the filling: While the crust cools, place the tofu, frozen banana, almond butter, chocolate almondmilk, and cocoa powder in a blender. Blend until completely smooth. In a microwave-safe bowl or in a heatproof bowl set over a pan of simmering water, melt the chocolate, and then add it to the blender and blend again until very smooth, stopping to scrape down the blender as needed. Try your very best not to eat the entire thing right then and there.
• Pour the filling into the cooled crust and smooth the top. Refrigerate until set, at least 6 hours or overnight. When ready to serve, top with whipped coconut cream, chocolate, and pretzels as desired. Slice and enjoy!

Video

Notes

• Pie can be tightly wrapped and frozen for up to 1 month. Let thaw overnight in the refrigerator.
• Store leftover pie in the refrigerator for 2 to 3 days.
• If you’d like to make just the filling and eat it like a chocolate pudding or mousse, store it in an airtight container in the refrigerator for 3 to 4 days. The banana flavor will become slightly more pronounced, but it will still be delicious!
• More crust options: If you prefer not to do a pretzel crust, you can swap a graham cracker crust, regular pie crust, or simply enjoy the filling on its own as a delicious vegan chocolate mousse.

Nutrition

Serving: 1(of 12) | Calories: 377kcal | Carbohydrates: 37g | Protein: 8g | Fat: 23g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 21mg | Potassium: 370mg | Fiber: 5g | Sugar: 11g | Vitamin A: 252IU | Vitamin C: 1mg | Calcium: 74mg | Iron: 4mg

Related Recipes

Just because you’re vegan, doesn’t mean you can’t have your cake AND eat it too! Here are more of my favorite vegan dessert recipes:

Desserts

Vegan Brownies

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Frozen Desserts

Avocado Ice Cream

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Cookies

Vegan Peanut Butter Cookies

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Cold weather calls for warm spices and recipes that leave us feeling hugged and snug. Few genres of cuisine fit the task so beautifully as Indian food. Tofu Tikka Masala is ideally poised to be the exact dinner recipe we need right now. You’ll realize it as soon as you take a bite!

I am smitten with this masala recipe (and Indian food in general) right now for several reasons.

The obvious: it’s totally delish, healthy, makes for excellent leftovers, and even though this recipe is easy, it will leave you feeling ultra impressed with your culinary skills after you make it.

The less obvious: Tofu tikka masala is comfort food that doesn’t leave me feeling like I need to rush into my sweatpants, curl up, and hibernate until April (or whenever it’s warm enough outside for salads to start sounding appetizing again).

While I am certainly an eager participant in a solid, food-coma-inducing dinner especially during the winter months (hi, carbs!), it’s not the kind of dinner I can eat every night.

At the same time, however, I crave recipes that leave me feeling warm, happy, and fully satisfied in appetite and in spirit.

The perfect bridge between healthy and homey: Indian food!

This tofu tikka masala is deeply flavored and richly textured—you’ll find more than enough of both to qualify it as comfort food—but it will also leave you feeling light enough to continue on with your evening (or at least to make it to the couch for a comfortable round of Netflix).

Tikka Masala – A Quick Overview

Tikka masala is general term used to describe an Indian dish consisting of a protein cooked in a thick, creamy, and richly spiced tomato curry sauce.

• The “tikka” refers to the protein. Traditionally it is pieces of boneless, marinated, skewered meat (usually chicken or lamb) that’s roasted in a hot clay oven, called a tandoor. Heard of tandoori chicken? That’s where the name originates.
• The “masala” refers to the gravy/sauce. The recipes for it vary, but most include a tomato base, garam masala (a blend of a slew of spices like cumin, coriander, cardamom, and more), and a creamy element like yogurt or coconut milk.

If you’ve never had Indian food, the flavor of tikka masala is tricky to describe. The spices are intense and warm, but not “spicy” in the sense of “hot,” and there’s a subtle, welcome underlying bit of tang that adds refreshing brightness.

Why Tofu Tikka Masala

While I love a good chicken tikka masala (like this Instant Pot Chicken Tikka Masala or Chicken Tikka Masala), my absolute favorite Indian dishes are vegetarian ones. 

• Much of India is vegetarian by religion, so they’ve had generations to nail meatless cooking. I spent three weeks in India and Ben lived with a vegetarian host family there for a full summer, and we both agree that the vegetarian recipes are our favorites.
• I love the frugality of vegetarian eating, and the way it celebrates how humble ingredients like chickpeas, paneer, or tofu can be elevated into something sublime.
• We go meatless a few days a week. If you are looking to add more plant-based meals to your diet, whether it’s for health, environmental, or another reason, vegetarian Indian cooking has a world of recipes waiting to delight you.

Today’s tandoori tofu tikka masala recipe is a based off of my favorite Paneer Tikka Masala. Paneer, a mild and firm Indian cheese that tastes so much better than it sounds, is a popular vegetarian protein in India, but in the states, it can be more challenging to find. My goal was to come up with a vegetarian tikka masala that uses a more widely available plant-based protein. Enter, tofu!

How to Make Great-Tasting Tofu

Tofu on its own tastes bland and spongy, which is why if you’ve tried it and haven’t enjoyed its flavor or texture, chances are it wasn’t cooked properly.

• When handled well, the mild flavor of tofu is actually ideal for fully flavored recipes like tikka masala. It will act like a sponge and soak up the flavors you add to the recipe.
• With proper cooking technique, tofu can be delightfully crisp on the outside and pleasantly firm, while still giving way to a tender interior.

This tasty tofu tikka masala is tofu at its best.

• It’s pressed to remove excess liquid, which starts it on its way to an optimal firm texture.
• It’s marinated to infuse flavor.
• Last, it’s baked until golden and crisp on the outside and firm (but tender) on the inside. It won’t lose its shape, and it certainly does not taste mushy. The baking creates the tikka tofu affect, mimicking the approach of tandoor cooking.

How To Make Tofu Tikka Masala

The long list of spices in Indian recipes can be intimidating. I’ve streamlined them as much as possible and selected only ones that are easy to find at most grocery stores. I also cut down on prep time to make this tofu tikka masala as quick as possible, without sacrificing authentic flavor. Still, you might look at some of these ingredients and think “oh, I don’t own that” or “that’s a lot of steps” and move on.

My advice: invest in these spices. They’ll last you a long time, and you’ll open yourself to a whole world of delicious, invigorating recipes like this Slow Cooker Butter Chicken (and Instant Pot Butter Chicken), and this Instant Pot Lentil Curry that you might otherwise have skipped. As far as the steps: the tofu bakes while you make the masala sauce, meaning this recipe is faster than it appears at first glance.

The Ingredients

• Tofu. We’ve covered many of the reasons why I love using tofu in this recipe, but I should also mention that it’s packed with every crucial amino acid that your body needs. It’s also low in calories, high in protein, and budget-friendly.
• Cauliflower. Like the tofu, the delicious and mild cauliflower florets absorb spices magnificently. Plus, cauliflower is an excellent source of vitamins, minerals, and fiber.
• Garam Masala. Garam masala is a blend of spices. It’s typically made of cumin, coriander, cardamom, cinnamon, nutmeg, cloves, bay leaves, pepper, fennel, mace, and dried chilies. <—Quite the list. Every spoonful is packed with flavor! A blend like garam masala is also a serious timesaver, because you don’t have to tediously measure each spice individually. Most grocery stores will carry it, but you can also find it online here.
• Additional Spices. I also used turmeric and cayenne pepper, classic ingredients in Indian cooking, to bring additional flavors to the sauce.
• Crushed Tomatoes + Tomato Paste. The base of our deeply flavored and easy masala sauce.
• Ginger and Garlic. They give the masala sauce a backbone of freshness and life.
• Greek Yogurt. My sneaky way to lighten-up this recipe. Greek yogurt provides critical body and creaminess to the sauce. To make a vegan tofu tikka masala, swap the yogurt for a non-dairy yogurt or stir coconut cream into the masala to thicken it instead.
• Vegetables. I added onion and frozen peas to up the vegetable content in this dish.

The Directions

1. Prepare the tofu: Press water out of the tofu, and cut it into pieces. Stir together the yogurt, ginger, garlic, and spices in a bowl. Add the tofu and stir until coated. Let marinate for at least 30 minutes (either at room temperature or in the refrigerator).
2. Lay the marinated tofu in a single layer on parchment-lined baking sheets. Bake at 400 degrees F for 30 minutes, flipping the tofu once halfway through.
3. Prepare the masala: Sauté the cauliflower and onion with ginger and garlic. Once the vegetables are tender, add the tomato paste and more spices. Stir in the crushed tomatoes and broth, then simmer the sauce to thicken it.
4. Off the heat, stir in the peas, yogurt, and baked tandoori tofu. Serve with cilantro and naan or brown rice (even Turmeric Rice!). ENJOY!

Make-Ahead and Storage Tips

• To Make Ahead. Chop the cauliflower florets a day in advance, and store them in the refrigerator. Refrigerate the marinaded tofu for up to 12 hours prior to baking.
• To Store. Place leftovers in an airtight storage container in the refrigerator for up to 5 days.
• To Reheat. Gently rewarm leftovers in a Dutch oven over medium-low heat. You can also reheat leftovers in the microwave until hot.

Recommended Tools & Ingredient Tips to Make this Recipe

• Garam Masala. It makes light work of richly flavored Indian recipes. Worth it!
• Rimmed Baking Sheets. The ideal tools for making our crispy tofu pieces.
• Classic Dutch Oven. One of my favorite kitchen tools, and it’s ideal for this recipe.

This healthy, easier, at-home version of tandoor tofu tikka masala is a warm up that won’t weigh you down. May it add just as much excitement to your dinner routine as it has ours.

If you try this recipe, please leave a comment and let me know how it goes. I love hearing from you!

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Tofu Tikka Masala

Baked tandoori-style tofu in a rich, creamy masala curry sauce, this quick version Tofu Tikka Masala is made with easy ingredients and has authentic flavor!

Course Main Course

Cuisine Indian

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 236kcal

Author Erin Clarke / Well Plated

Ingredients

FOR THE TOFU:

• 2 12 to 14-ounce blocks extra firm tofu
• ⅔ cup 2% plain Greek yogurt*
• 2 tablespoons minced fresh ginger
• 1 tablespoon minced garlic about 3 cloves
• 2 teaspoons ground coriander
• 2 teaspoons garam masala**
• 2 teaspoons ground cumin
• ¾ teaspoon kosher salt
• 2 tablespoons water

FOR THE MASALA (SAUCE):

• 2 tablespoons coconut oil or canola oil
• 1 medium head cauliflower cut into florets
• 1 medium yellow onion diced
• 1 tablespoon minced fresh ginger
• 1 tablespoon minced garlic about 3 cloves
• ½ teaspoon kosher salt
• ½ teaspoon ground black pepper
• 2 tablespoons tomato paste
• 1 ½ teaspoons garam masala
• 1 ½ teaspoons turmeric
• ⅛ teaspoon cayenne pepper
• 1 28-ounce can crushed tomatoes
• 1 14-ounce can low sodium vegetable broth or chicken broth
• 1 package frozen peas 10 ounces
• ½ cup 2% plain Greek yogurt*
• ¼ cup fresh cilantro roughly chopped
• For serving: Homemade Naan or prepared brown rice

Instructions

• Prepare the tofu: Wrap 1 block of tofu in several layers of paper towels or a clean kitchen towel and gently press out as much water as possible. Change the towels and press again. Do not squeeze so hard that the tofu breaks apart or loses its shape, but do try to press out a good amount of the water. Repeat with the second block. Cut into 1 to 1 1/2-inch pieces. In a large bowl, stir together the yogurt, ginger, garlic, coriander, garam masala, cumin, salt, and water. Add the tofu pieces and stir gently until they are evenly coated. Let marinate at room temperature for 30 minutes or refrigerate for longer (up to overnight).
• When ready to bake, place the racks in the upper and lower thirds of your oven and preheat the oven to 400 degrees F. Line two rimmed baking sheets with parchment paper and lightly coat the paper with nonstick spray. Arrange the tofu pieces on the baking sheets in a single layer so that they are not touching one another (discard any extra marinade). Bake in the upper and lower thirds for 15 minutes, then remove the pans from the oven, flip the pieces over and return the pans to the oven, switching their positions on the upper and lower racks. Bake for 15 additional minutes, until tofu is deeply golden (see blog photos above). Set aside.
• While the tofu bakes, prepare the masala (sauce): Heat the coconut oil over medium low in a Dutch oven or similar sturdy, deep pot. Once hot, add the cauliflower, onion, ginger, garlic, salt, and black pepper. Cook, stirring occasionally, for 1 minute, then increase the heat to medium and continue cooking until the vegetables are tender and the onion is translucent, about 10 minutes. Do not let the onion brown—if it starts to turn brown, reduce the heat and continue cooking until soft. Add the tomato paste, garam masala, turmeric, and cayenne. Cook and stir constantly for 30 seconds, until very fragrant.
• Stir in the crushed tomatoes and broth. Bring to a boil. Reduce the heat to low and simmer, stirring occasionally and scraping the bottom of the pot with a wooden spoon or rubber spatula to prevent the sauce from sticking, until it is thickened slightly, about 15 minutes.
• Remove the pan from the heat and let cool for 1 minute. Stir in the peas, then the 1/2 cup yogurt. Stir in the cooked tofu to warm through. Taste and add additional salt and pepper as desired. Sprinkle with cilantro and serve warm with naan bread or brown rice.

Notes

• TO STORE: Place leftovers in an airtight storage container in the refrigerator for up to 5 days.
• TO REHEAT: Gently rewarm leftovers in a Dutch oven over medium-low heat. You can also reheat leftovers in the microwave until hot. 
• TO MAKE AHEAD: Chop the cauliflower florets a day in advance, and store in the refrigerator. Prepare the yogurt mixture. Remove water from the tofu, cut into cubes, and coat with the yogurt mixture. Store the tofu in the refrigerator up to 12 hours in advance. 
• *Do not use nonfat yogurt (Greek or regular), as it is likely to curdle. Whole milk yogurt is fine. If you do not have Greek yogurt, you can also substitute regular yogurt.
• **Garam masala is an Indian spice blend that can be found in most grocery stores. You can also purchase it online here.

Nutrition

Serving: 1(of 6); about 2 cups | Calories: 236kcal | Carbohydrates: 31g | Protein: 16g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 2mg | Potassium: 1075mg | Fiber: 9g | Sugar: 14g | Vitamin A: 939IU | Vitamin C: 82mg | Calcium: 164mg | Iron: 5mg