7 High-Protein Tofu Meals for Performance

Recipes

Jun 12

Forget the Tofurkey; Tofu is in again—and it’s packed with protein, and well, options. And everyone loves options. If you don’t know, the soy-based food item comes in a variety of textures, so you can use it for crunchy snacks or silky sauces.

And while it’s high in protein (it packs 20 gram per cup), Tofu is also rich with vitamins and nutrients, including all essential amino acids (hello muscle growth) and calcium, magnesium, iron, and vitamin B. What’s more, tofu isn’t boring. See for yourself with these seven easy, high-protein meals that add flavor and fuel to help you reach your fitness goals.

1. Crispy Buffalo Tofu "Wings"

This 15-minute recipe delivers a satisfying crunch and spicy kick you’ll always crave.

Press and cube extra-firm tofu.
Coat in cornstarch, seasonings, and a little olive oil.
Air fry at 400°F for 10-12 minutes (or bake at 425°F for 25 minutes).
Brush on some buffalo sauce.
Serve with dressing of your choice and celery sticks.
Add a side of edamame for an extra protein crunch.

Each serving packs 20g (or more) of protein and tastes like game-day heaven.

2. Tofu Scramble Breakfast Burrito

There’s nothing like a breakfast burrito, and this one packs a protein punch.

Crumble firm tofu and cook in a skillet with turmeric, nutritional yeast, and spices.
Add black beans, peppers, and onions, and stir.
Wrap in a high-protein tortilla with avocado and hot sauce.

With at least 25g of protein per burrito, you’ll have fuel for hours.

3. Sticky Sesame Tofu

This take-out favorite is ready in under 20 minutes. So it’s still almost like take-out.

Lightly coat cubed extra-firm tofu in cornstarch.
Pan-fry until golden and crispy.
Toss in soy sauce mixed with honey, rice vinegar, garlic, and ginger.
Serve over rice with steamed broccoli.

At 22g of protein per serving, this tofu dish satisfies cravings without the delivery fee.

4. Grilled Tofu Steaks

These “steaks” are satisfying and savory, and perfect for lunch or dinner.

Slice extra-firm tofu into 1-inch thick slabs.
Marinate in a mixture of soy sauce, maple syrup, and spices for 30 minutes.
Grill or pan-sear until charred.
Serve with roasted potatoes and veggies.

Each "steak" delivers 18g of protein and a big dose of flavor.

5. Tofu Chili

A hearty one-pot meal that's perfect for cold days.

Crumble and brown extra-firm tofu in a skillet.
Add onions, peppers, beans, tomatoes, and spices.
Simmer for 15 minutes.
Top with avocado and plant-based yogurt.

With 24g of protein per bowl, this chili is comfort food that supports your gains.

6. Spicy Tofu Stir-Fry

This tofu dish is ready in 10 minutes when you're short on time.

Cube extra-firm tofu and pan-fry until golden.
Add pre-cut frozen vegetables and stir-fry sauce.
Serve over brown rice or cauliflower rice.

This quick meal packs 21g of protein and tons of vitamins from vegetables.

7. Tofu Pesto Pasta

This tofu meal offers a protein-packed twist on classic pasta night.

Crumble extra-firm tofu and pan-fry in a skillet until golden.
Toss with cooked protein pasta, pesto, cherry tomatoes, and spinach.
Top with a sprinkling of nutritional yeast and serve.

Each serving delivers 30g of protein and takes just 15 minutes to make.

Keys to Next-Level Tofu

Always press your tofu: Remove excess water by wrapping the tofu in paper towels and placing a heavy object on top for 15-30 minutes, or use a tofu press.
Freeze for meatier texture: Freeze tofu in its package, then thaw before using for a chewy consistency.
Season aggressively: Tofu absorbs flavors, so don't be shy with marinades and spices.
Get the right type: Extra-firm tofu is best for most recipes where you want it to hold its shape. Soft tofu works well for ‘creamy’ smoothies and desserts.
Crisp it up: Cornstarch is your friend for achieving crispy tofu. Toss cubes in cornstarch before frying or baking.