How To Cook Tofu: Guide to Tofu Cooking Methods

Let’s face it: Tofu has a bad reputation. For years, it’s been the target of harsh jokes that it’s bland and rubbery. But this versatile ingredient can actually be delicious, and it’s capable of transforming countless recipes into vegetarian delicacies. 

Tofu is a plant-based powerhouse packed with protein, iron and calcium. Whether you eat it due to dietary restrictions or simply want to add more protein to your diet, tofu deserves a place on your weekly menu.

Not sure how to cook tofu? Don’t worry! We’re here to guide you through the process. From pan-frying and grilling to baking and even air-frying tofu, our easy-to-follow steps will help you create delicious tofu dishes.

Common types of tofu

Tofu comes in various textures, with each variety suited to a different cooking method. The most common types of tofu are silken, soft, firm, extra firm and super firm.

• Silken tofu: This soft, creamy tofu is perfect for desserts, smoothies and sauces. However, its delicate texture and high water content make it crumble easily, which makes it unsuitable for the cooking methods above.
• Soft tofu: While this type of tofu is similar to silken tofu, it’s slightly firmer. Soft tofu is great for puddings and dips.
• Firm tofu: This is the most common type of tofu that holds its shape well. It’s ideal for marinating, stir-frying and baking.
• Extra firm tofu: Because it has less water content, extra firm tofu is perfect for pan-frying, grilling and making tofu scrambles.
• Super firm tofu: This dense type of tofu can be substituted for meat in many dishes. It’s great for stir-fries and curries. Try grilling it for a crisp and flavorful meal.

How to cook tofu in a pan

Pan-frying or sauteing tofu is a quick and easy way to achieve a crispy exterior and savory flavor. Here’s how to cook tofu in a pan.

1. Before you cook tofu in a pan, press it in a tofu press or between paper towels to remove excess moisture. 
2. Cut the tofu into cubes or slabs, depending on your desired texture.
3. Marinate the tofu in your favorite sauce for added flavor for a minimum of 30 minutes, if desired.
4. Heat a skillet over medium-high heat with a thin layer of oil.
5. Place the tofu in the pan and cook for a few minutes until golden brown.
6. Flip the tofu and cook until browned on the other side. 

Cooking tip: For a crispier exterior, press down on the tofu with a spatula while cooking.

Marinade and seasoning ideas:

• Sweet and sour: Soy sauce, rice vinegar, brown sugar, garlic, ginger
• Teriyaki: Soy sauce, mirin, sake, brown sugar, garlic, ginger
• Spicy garlic: Soy sauce, chili oil, garlic, ginger, sesame oil

How to cook tofu in an air fryer

Air-frying tofu is one of the best ways to create a crispy exterior. Follow these steps to make delicious tofu.

1. Press your preferred type of tofu to remove excess moisture.
2. Cut the tofu into bite-sized pieces.
3. Toss the tofu in a bowl with a little oil and your favorite seasonings.
4. Spread the tofu in a single layer in the air fryer basket and cook at 400°F for 10-15 minutes, shaking the basket halfway through.

Cooking tip: For extra crispy tofu, increase the cooking time by a few minutes.

Marinade and seasoning ideas:

• Cajun: Paprika, cayenne pepper, garlic powder, onion powder, black pepper, salt
• Italian herb: Dried oregano, basil, thyme, garlic powder, onion powder, salt, pepper
• Mediterranean: Lemon zest, garlic powder, dried oregano, dried basil, salt, pepper

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Kosher salt

Ground black pepper

Garlic powder

Onion powder

Italian seasoning

Garlic salt

Paprika

Maple syrup

Honey

Cumin

Oregano

Curry powder

Rosemary

Thyme

Red pepper flakes

Balsamic vinegar

How to cook tofu in the oven

Oven-baked tofu is a great hands-off cooking method. Here’s how to bake tofu in the oven.

1. Press your preferred type of tofu to remove excess moisture.
2. Cut the tofu into cubes or slabs.
3. Marinate the tofu in your favorite sauce for a minimum of 30 minutes. 
4. Place the tofu on a baking sheet lined with parchment paper.
5. Bake at 400°F for 20-25 minutes or until golden brown and crispy.

Cooking tip: For a crispier texture, flip the tofu halfway through cooking.

Marinade and seasoning ideas:

• Honey garlic: Soy sauce, honey, garlic, ginger, sesame oil
• Smokey chipotle: Chipotle chili powder, adobo sauce, lime juice, cumin, garlic powder
• Indian curry: Yogurt, turmeric, cumin, coriander, garam masala, garlic, ginger

How to grill tofu

Grilling tofu creates a smoky flavor and crispy exterior. Follow these steps to grill tofu to perfection.

1. Start by pressing your preferred type of tofu to remove excess moisture. We suggest using either firm, extra firm or super firm due to their firmness. Silken and soft tofu are too delicate and will crumble. 
2. Cut the tofu into thick slabs.
3. Marinate the tofu in your favorite grilling marinade for a minimum of 30 minutes to add flavor.
4. Preheat your grill to medium-high.
5. Once hot, lightly oil the grates.
6. Place the marinated tofu on the grill and cook for five to seven minutes per side or until golden brown and crispy.

Cooking tip: Be careful not to overcook, as the tofu can become dry. 

Marinade and seasoning ideas:

• Lemon herb: Lemon juice, olive oil, garlic, fresh herbs (rosemary, thyme, oregano)
• Balsamic glaze: Balsamic vinegar, brown sugar, Dijon mustard, garlic, thyme
• Spicy peanut: Peanut butter, soy sauce, sriracha, lime juice, garlic

How to deep-fry tofu 

Deep-frying tofu is a popular method for a crispy and indulgent version. Follow these steps to deep-fry tofu.

1. Press your preferred type of tofu to remove excess moisture.
2. Cut your tofu into cubes.
3. Create a batter by whisking together flour, cornstarch, water and your desired seasonings. 
4. Dip the tofu cubes into the batter and carefully lower them into hot oil (around 350°F).
5. Fry the tofu until golden brown and crispy, then remove and drain on paper towels.
6. Serve immediately with your favorite dipping sauce.

Cooking tip: To ensure that the tofu cooks evenly, ensure the oil is hot enough before adding the tofu. The oil should be hot enough to sizzle but not so hot that it smokes.

Marinade and seasoning ideas:

• Classic batter: Flour, cornstarch, water, salt, pepper
• Beer batter: Beer, flour, cornstarch, baking powder, salt, pepper
• Panko crumb: Panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, pepper

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Olive oil

Canola oil

Coconut oil

Peanut oil

Vegetable oil

Avocado oil

Corn oil

How To Cook Tofu in the Oven

Recipe by InstacartCourse: RecipesCuisine: AmericanDifficulty: Easy

Oven-baked tofu is easy and tastes delicious! Here’s how to bake tofu in the oven.

Ingredients

• Your preferred type of tofu

• Tofu press or paper towels

• Baking sheet

• Parchment paper

• Preferred marinade and seasonings

Directions

• Press your preferred type of tofu to remove excess moisture.
• Cut the tofu into cubes or slabs.
• Marinate the tofu in your favorite sauce for a minimum of 30 minutes.
• Place the tofu on a baking sheet lined with parchment paper.
• Bake at 400°F for 20-25 minutes or until golden brown and crispy.

Easy tofu recipes

Now that you know how to cook tofu, it’s time to plan out your meals. Put one (or all!) of these easy-to-make tofu recipes to the test.

• Sesame tofu with coconut lime dressing
• Korean kimchi with tofu
• Thai green curry with tofu
• Teriyaki veggie stir-fry with noodles and tofu 
• Vegan tofu scramble breakfast burritos
• Quinoa tofu bowls
• Ginger garlic tofu with peanut noodles
• Crispy air fryer tofu
• Tofu pad thai
• Garlic butter tofu
• Sweet chili tofu
• Vegan pho with tofu
• Silken tofu chocolate mousse

Unleash the protein powerhouse

With these new skills under your belt, you’re ready to test out how to cook tofu. By practicing the basics of marinating, cooking and creating, you can unlock all the flavor possibilities. Remember to try each cooking method until you find your preferred technique.

Ready to embark on the tofu journey? With Instacart, you can stock up on your favorite tofu variety and essential ingredients like soy sauce and garlic. There’s no need to run to the grocery store — shop all your ingredients with the click of a button and receive your order right to your home.

Cady Cohen

Author

Cady Cohen is a culinary writer at Instacart who empowers home cooks to navigate the exciting world of food with confidence. She has worked in digital media for over seven years covering food, health, and wellness. From handy conversion charts and recipe calculators to in-depth cooking guides, Cady's work makes grocery shopping a breeze and empowers you to make informed choices about what you put on your plate.

Heather Matley

Editor

Heather Matley is an editor at Instacart whose passion for food and cooking has inspired her work on everything from grocery guides to recipe development. With over eight years of experience in editing, content creation, and search engine optimization, she strives to empower readers with the most effective tools, guides, and ideas to transform their home cooking.