Ask Leah! The Ingles Dietitian

Partner content: What Can I Do With Tofu?

Partner content: What Can I Do With Tofu?

Tofu is the curd (like a cheese) of soybeans and comes in different textures from soft or silken to firm and extra-firm. Tofu is a good source of plant-based protein. Soft and silken have the consistency of a Greek yogurt, while firm and extra-firm tofu are more similar to a harder cheese or chicken breast. 

Tofu has little flavor on its own, but that makes it a good vehicle to pick up strong flavors in different recipes.

Silken and soft tofu can be used in soups, dressings and smoothies.

Firm and extra-firm cubes or slices can marinated and used in salads and stir fry or even as a main dish.

One of the “tricks” to enjoying firm and extra-firm tofu is to put it on a plate and press it between paper towels or wrapped in a clean kitchen towel with a heavy pot on top of it for a couple of hours. This will cause more water to come out of the tofu and the texture may be more appealing to you.

Simple Tofu Bites

• 1 container/package of extra-firm tofu, pressed for at least 2 hours

Related Items

• Marinade: 4 TBSP soy sauce, 2 tsp fresh crushed garlic (or 1 tsp garlic powder), 2 tsp fresh grated ginger (or 1 tsp ginger powder), dash of pepper, juice from ½ lemon * optional – sriracha sauce ( divide this in half reserving part for a dipping sauce for after)

• 1 egg

• 1/3 cup flour or 1 TBSP cornstarch

• 1/3 cup panko crumbs

After tofu has been pressed, cut it into 2 inch cubes. Mix together marinade ingredients in a glass bowl and put tofu cubes in marinade for about one hour, turning occasionally. Put beaten egg into a bowl. On 2 separate plates put flour cornstarch mixture and then panko crumbs. Dip tofu cubes into egg, then into flour mixture and then roll in panko crumbs so they adhere. Bake tofu cubes in oven until breading is slightly browned or use air fryer or fry. Add to vegetable stir fry, rice or eat with a dipping sauce of your choice.

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian


Smokey Mountain News Logo
Go to top
Payment Information


At our inception 20 years ago, we chose to be different. Unlike other news organizations, we made the decision to provide in-depth, regional reporting free to anyone who wanted access to it. We don’t plan to change that model. Support from our readers will help us maintain and strengthen the editorial independence that is crucial to our mission to help make Western North Carolina a better place to call home. If you are able, please support The Smoky Mountain News.

The Smoky Mountain News is a wholly private corporation. Reader contributions support the journalistic mission of SMN to remain independent. Your support of SMN does not constitute a charitable donation. If you have a question about contributing to SMN, please contact us.