6 Best Substitutes for Tofu

What Are the Best Substitutes for Tofu

What Are the Best Substitutes for Tofu

Are you a tad tired of always eating the same protein, and are you looking for a healthy substitute for tofu? Not to worry! I have prepared some healthy protein alternatives you can explore.

If you are curious to know what exactly tofu tastes like, we took the time to explain it in detail.

Tofu is a great and highly nutritious meal. It is a versatile dish that can be enjoyed by both vegans and vegetarians alike. Truly, there is a whole world of possibilities to explore with tofu. You can add any flavor you want to it and have it any time of the day. However, for many reasons, it is possible not to be interested in eating tofu.

Maybe you want to spice up your protein diet after taking the same old tofu for the past few weeks, or you are not exactly a tofu fan or are looking for other calcium rich foods. It is understandable that you are looking to change your meatless option.

In this article, I have given due diligence to put together my top amazing substitutes for tofu, depending on the kind of dish you want to prepare.

Ready? Let’s get to it!

Best Substitute for Tofu

There are many recipes you can prepare with tofu; thus, there can’t be a one-size-fits-all substitute for it. For example, a good substitute for regular tofu might not be suitable for silken tofu. However, based on the way you want to enjoy it, here are the substitutes to consider.

1. Chickpea Tofu

When you think Chickpea the first thing that comes to you mind is decadent hummus spread; interestingly, chickpea is also used as an alternative to tofu This is also known as Burmese tofu and is a good soy-free tofu alternative, especially for tofu scramble. You can make your chickpea tofu easily using dried chickpeas or chickpea flour. And it can be enjoyed baked, fried, marinated, or added to salads.

Tip: You can add more flavor to your Burmese tofu by adding smoked paprika, black pepper, onion powder, garlic powder, nutritional yeast, or cayenne pepper.

2. Tempeh

Tempeh is similar to tofu because it is made from soybeans and also pressed into a mold like tofu. It usually contains seeds and grains like lentils, quinoa, and millet, and it has a nuttier flavor compared with tofu. Tempeh comes in wide varieties and is a good tofu replacement because it is high in protein and fiber. I’ll advise you to look for one with less salt and sugar for the best taste.

3. Seitan

This is made from a mixture of wheat gluten in water that has been kneaded and cooked. If you want fake meat to chew on, Seitan works well. It has a protein structure that is strong and tightly wound, thus mimicking the feel of actual meat. Also, it can be fried, grilled, shredded, and stewed like regular meat.

Tip: It is best to add flavors like soy sauce or nutritional yeast to seitan because it doesn’t have much flavor.

Other Substitutes for Tofu

4.   Nuts

You can blend nuts like raw cashew nuts, raw almonds, hazelnuts, oats, pumpkin seeds, and peanuts as a soft tofu replacement. It is best to soak your nuts in cold water overnight and blend to get the soft tofu result. Cashew nuts are a good choice because they are rich in flavor.

5.   Beans

Bean is an excellent protein-rich substitute for tofu. All kinds of beans, including chickpeas, kidney beans, pinto beans, and black beans. They are full of fiber and low in fat. You can mash them into a paste as a substitute for medium tofu. They can also serve as binding agents for fritters and patties.

6.   Texturized Vegetable Protein (TVP)

TVP is a dried protein-rich substitute for tofu that can be hydrated and cooked for your meals. It is low in fat, nutritious, and retains flavor very well. When hydrated, texturized vegetable protein can be fried and simmered as a replacement for shredded meat.

Frequently Asked Questions

What is the best substitute for tofu?

There isn’t one best substitute for tofu, and it depends on the nature of the tofu required for your recipe. You can use dairy products like tempeh, seitan, or texturized vegetable protein (TVP) are good tofu meat replacements.

Why would someone want an alternative to tofu?

There are many reasons why someone might want a tofu replacement. It’s possible they are tired of exploring the same food over and over, and they want something different. Or they are just not a fan of tofu.

Are there tofu substitutes that are as nutritious as tofu?

Yes, there are. In fact, tempeh is a great alternative to tofu, and it is considered more nutritious because it is higher in fiber and protein compared with tofu. Also, seitan, beans, and nuts are highly nutritious substitutes for tofu.

Group 22 (2)
about me

Hi! I’m Amy Smith

Amy is the founder and editor in chief of FoodLve.com, a resource on the best ways to manage your Prepared Food. She has 9 years of experience working in the Food and Beverage Industry wearing many hats in the kitchen as a sous-chef, station chef, line cook, etc. She worked at top Chicago-based restaurants including Cafe Marie-Jeanne, Girl, and the Goat, and Morton’s SteakHouse. Amy believes that cooking is an art and what we eat and cook is bound to influence how we feel about things around us.


Useful Resources


Favorite Recipes