How to Cook Tofu

If you don't like tofu, more than likely, you aren't preparing it correctly. Here are some helpful tips for preparing and loving tofu! Learning to cook tofu is easy!

Jump to:

• Why People Struggle with Preparing Tofu
• What Type of Tofu Do I Buy?
• Do I Need a Tofu Press?
• How to Press Tofu
• Marinating Tofu
• Grilling Tofu
• Baking Tofu
• Air Frying Tofu
• Skillet Tofu
• Tofu Recipes
• 💬 Reviews

Why People Struggle with Preparing Tofu

Many people, despite their attempts to make tofu, hate it. Generally, tofu haters need to learn how to prepare it properly. At the beginning of my plant-based journey, I, too, was a tofu hater.

I distinctly remember my first tofu experience. I ordered tofu at an Asian restaurant instead of meat in my dish, which was soft and tasteless. I remember picking it out of my veggies like a little kid and making a sour disappointed face. 

Then, there is always the debate among plant-based eaters and professionals. Years ago, claims of soy causing cancers and hormonal issues in men created a discussion about whether we should even consume tofu. 

Of course, the opposing side says it helps prevent cancers and is a valuable source of protein. And the "myth" about men needing to avoid eating tofu is untrue. 

What Type of Tofu Do I Buy?

Since then, of course, I have learned a thing or two.

First and foremost, the type of tofu you buy is critical. For instance, soft tofu is used for dressing, dips, and sauces.

On the other hand, extra-firm tofu is made for entrees and can be baked, air-fried, grilled, or sauteed. Generally, I always buy the firmest tofu I can find. 

Sprouted tofu is the firmest tofu, and it does not require pressing. This one is my favorite because I don't have to press it. I use a paper towel to dry it off, and it's ready.                        

Do I Need a Tofu Press?

For years I avoided eating tofu. Every time I made tofu, I moved it to the side of the plate because it was either fried or mushy. Most restaurants fry it, which doesn't interest me, and those who bake and grill it seemed to have the same issues I did; soft tasteless tofu.

Then, I figured it out with the help of my EZ Tofu Press. I bought it on Amazon, and in the beginning, I made the same mistakes. I didn't follow the directions ( a problem I have, haha); I was in a hurry as I usually am, and I got the same results....tasteless tofu I didn't like.

I have many friends who share the same frustration, and although I have posted recipes with similar instructions, this post is all about the proper pressing and cooking, so you can enjoy tofu as much as I do.

And learning to cook tofu is easy!

How to Press Tofu

1. First, carefully remove the tofu from the package, discarding the fluid from the package.  
2. Then, place the tofu in the middle of the press and turn both knobs equally about four turns. I usually place the tofu press in the sink on its side, but I placed it on a plate to drain for this visual post.
3. Turn the knobs every two minutes, equally, until you have the result (the last picture).
4. Most people stop here...NOT YET. Keep turning until the knobs are screwed as far as they can, almost to touch the end like this:
5. Although I have never tried this, I decided this time; I would measure the amount of water I got from the bottom of the plate at the end.
6. The amount was ¾ cup fluid.
7. Now, remove the press from the plate, and I give it another press with some paper towel for excess fluid removal.

Marinating Tofu

But first, you need to marinate it. Yes, you removed the fluids so that you can add fluids back in. Although this sounds crazy, it's correct.

Example Tofu Marinade

• ½ cup Soy Sauce (Tamari for a gluten-free option)
• ¼ cup Rice Vinegar
• 2 Tablespoons Sriracha

1. Mix all ingredients and pour half the marinade into a large deep container so that you can make a single row of tofu on the bottom.
2. Place a single layer of tofu on the marinade, and then pour the remaining marinade on top of the tofu.
3. Seal and place in a refrigerator overnight.

Try these tofu marinades for various recipes!

Grilling Tofu

1. Preheat the grill to low
2. Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can place the tofu directly on the grill.
3. Cook for about 8 minutes on each side
4. Remove from the grill and place back in the marinade until ready to use.  
5. Then, cut it into strips or cubes.

Baking Tofu

1. Follow the same pressing and marinating process. 
2. Then, preheat the oven to 400 degrees.
3. Place cut or uncut tofu on a silicone baking mat  or parchment paper
4. Cook for 15 minutes
5. Remove from oven and flip tofu over; cook for an additional 15 minutes. 

Air Frying Tofu

1. Follow the same pressing and marinating process. 
2. Set air fryer temperature at 375 degrees
3. Cook 10-15 minutes, shaking the basket a couple of times through the cooking process.

Skillet Tofu

1. Follow the same pressing and marinating process. 
2. Cut the tofu into large cubes (about 1.5″ x 2″).
3. Turn on the heat to medium-high.
4. Add a small amount of marinade (instead of using oil).
5. Cook for 5 to 6 minutes until lightly browned on the bottom.
6. Flip the tofu with tongs.
7. Add more marinade to prevent the tofu from sticking.
8. Cook additional 5 to 6 minutes until browned.
9. Flip again and cook for another 2 minutes on each side.

If you want to try tofu, you will love its versatility! Once you learn how to cook tofu, you will love it.

Tofu Recipes

If you are looking for great tofu dishes, try these tofu recipes. Learning how to cook tofu is easy!

• Tofu Feta Cheese
• Tofu Banh Mi
• Tofu Nuggets
• Sweet and Sour Tofu
• Southwest Tofu Scramble
• BBQ Tofu
• Teriyaki Tofu Bowl