What to Serve With Tofu: 30+ Recipe Ideas

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Not sure what to serve with your tofu? There’s lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.

You can combine different sides to create a balanced meal of a protein, grain, and vegetable.

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Tofu Recipes

Want some tasty ways to cook tofu? Try out these recipes

❓Quick FAQs

What is the best way to eat tofu?

Tofu can be eaten in many ways such as raw, pan-fried, baked, air-fried, or boiled. Cooking your tofu is a popular method to obtain a crispy exterior. A common practice is to press your tofu to remove excess moisture and improve the texture. Coat your tofu in a small amount of cornstarch, air fry or pan-fry until crispy, then coat in a delicious sauce.

Is tofu good for you?

Tofu is a popular plant-based protein source made from soybeans that has a lot of nutritional and health benefits. Tofu is an excellent source of protein and contains all 9 essential amino acids. It is also rich in iron, calcium, magnesium, and B-vitamins (some are fortified with Vitamin B12). Tofu is low in saturated fat and may help lower your cholesterol.
However, it’s important to note that like any food, moderation and variety are key. While tofu has many benefits, relying solely on tofu for all your nutritional needs may not provide the necessary variety of nutrients your body requires.

What to not serve with tofu?

According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones. If you have a history of calcium oxalate kidney stones, you should avoid soy products like tofu or spinach.

Grains

There are lots of options for grains to serve with tofu. For faster cooking, try using an Instant Pot.

  • Rice
  • Quinoa
  • Barley
  • Bulgar
  • Farro
  • Millet

Try out some of these tasty recipes:

Mango Fried Rice

Total time: 15 minutes

Servings: 4

Instant Pot Cilantro Lime Rice

Total time: 15 minutes

Servings: 4

Cauliflower Rice

Total time: 10 minutes

Servings: 4

Quinoa Risotto with Butternut Squash and Greens

Total time: 30 minutes

Servings: 4

Instant Pot Mexican Rice

Total time: 30 minutes

Servings: 6

StoveTop Jasmine Rice

Total time: 25 minutes

Servings: 4

Garlic Fried Rice

Total time: 15 minutes

Servings: 4

Forbidden Rice

Total time: 35 minutes

Servings: 6

Lebanese Rice with Vermicelli

Total time: 20 minutes

Servings: 8

Pasta

Tofu is a delicious addition to pasta. It adds more protein to your dish and the tofu absorbs the sauce well.

  • Asian noodle dishes
  • Cold pasta salads
  • Thai noodles dishes
  • And more!

Try out some of these amazing pasta recipes:

Miso Peanut Noodles

Total time: 15 minutes

Servings: 4

Noodle Bowl

Total time: 40 minutes

Servings: 4

Udon Stir Fry

Total time: 20 minutes

Servings: 2

Vegan Drunk Noodles

Total time: 25 minutes

Servings: 4

Vegan Peanut Noodles

Total time: 20 minutes

Servings: 4

Pad Woon Sen (Glass Noodles)

Total time: 50 minutes

Servings: 4

Veggies

One of the best sides with tofu is a delicious, crisp veggie. You can use stir fried, roasted, or air-fried veggies.

Some of the best veggies with tofu include:

Try out one of these delicious vegetable sides:

Roasted Zucchini & Broccoli with Lemon & Garlic

Total time: 27 minutes

Servings: 2-3

Stir Fry Veggies

Total time: 25 minutes

Servings: 6

carrots and asparagus roasted with lemon and thyme on a plate.

Roasted Carrots & Asparagus with Lemon & Thyme

Total time: 30 minutes

Servings: 4

Vegan Steamer Recipes (lots of veggie recipes)

Total time: Various times

Servings: Various servings

Crispy Thai Brussel Sprouts

Total time: 15 minutes

Servings: 4

Zesty Zucchini Stir Fry

Total time: 10 minutes

Servings: 2

Easy Green Beans & Broccoli Stir Fry

Total time: 25 minutes

Servings: 4

Bok Choy Stir Fry

Total time: 18 minutes

Servings: 4

Lemon Herb Roasted Asparagus

Total time: 22 minutes

Servings: 4

Salad

Tofu is a great addition on top of a salad or mixed into a refreshing pasta or quinoa salad. It adds a lot of protein with 22g per serving!

  • Cold pasta salad
  • Cold grain salad
  • Green salad

Try one of these healthy, delicious salads:

Strawberry balsamic tofu pasta salad

Strawberry Balsamic Tofu Pasta Salad

Total time: 30 minutes

Servings: 4

Bright Spring Mix Salad

Total time: 10 minutes

Servings: 6

Chik-Fil-A Kale Krunch Salad

Total time: 10 minutes

Servings: 4

Pesto Orzo Salad with Sundried Tomatoes

Total time: 15 minutes

Servings: 4

Quinoa Chickpea Salad

Total time: 25 minutes

Servings: 6

Superfood Crunch Salad

Total time: 25 minutes

Servings: 4

Asian Pasta Salad

Total time: 18 minutes

Servings: 6-8

Chopped Vegetable Salad with Peanut Dressing

Total time: 15 minutes

Servings: 6

Buddha Bowls

A buddha bowl is a balanced nutritious bowl often composed of a grain, vegetable, protein, and often a yummy sauce. Tofu is a great addition to a buddha bowl and can be transformed into many different flavors.

Try out one of these mouthwatering buddha bowl recipes:

Korean Tofu Noodle Bowl

Total time: 35 minutes

Servings: 3

asian tofu buddha bowl surrounded by carrots, brown rice, sauce, and cilantro.

Crispy Asian Tofu Buddha Bowl

Total time: 30 minutes

Servings: 4

Vegan Poke Bowl

Total time: 40 minutes

Servings: 4

Vegan Mediterranean Bowl

Total time: 25 minutes

Servings: 2

Buffalo Chickpea Buddha Bowl

Total time: 30 minutes

Servings: 4

Top Tofu Recipes:

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