How to Cook Tofu

Tofu has a bit of a reputation. Some people swear by it, while others think it’s bland, mushy, or just plain confusing to cook. If you’ve ever tried making tofu at home and ended up with a soggy, flavorless block, I get it—I’ve been there, too.

I remember the first time I ordered tofu at a restaurant and thought, Wait… why doesn’t mine taste like this at home? It was crispy on the outside, tender on the inside, and full of flavor. That moment sent me on a mission to figure out how to make tofu actually delicious in my own kitchen.

The good news? It’s easier than you think! With the right techniques, tofu can be crispy, chewy, or silky smooth—soaking up all the flavors you throw at it. My favorite method is pan-frying and it is the main focus today.

But, whether pan-frying, baking, or air-frying, I’ll walk you through exactly how to cook tofu so it turns out amazing every time.

Let’s get into it!

If tofu has ever seemed intimidating or disappointing, don’t worry—you’re not alone. The key to loving tofu is understanding how to properly choose and prepare the right type. Once you get the hang of it, tofu can be one of your kitchen’s most versatile and satisfying ingredients.

Let’s start with the basics!

Tofu is a plant-based protein made from soybeans. It’s created by curdling soy milk, pressing it into solid blocks, and then cooling it—similar to how cheese is made. The result is a neutral-tasting, versatile ingredient that can take on almost any flavor you add to it.

There are several types of tofu, and choosing the right one makes a big difference in your dish.

If you’re new to tofu, you might wonder—why bother? Here’s why tofu deserves a place in your kitchen:

• Nutrient-Rich: Tofu is packed with protein, iron, calcium, and isoflavone, making it a great addition to plant-based or mixed diets.
• Versatile: It works in everything from stir-fries and salads to soups and even desserts.
• Budget-Friendly: Compared to many other protein sources, tofu is affordable and widely available.
• Easily Customizable: Since it has a mild taste, tofu soaks up seasonings, sauces, and marinades beautifully, making it a blank canvas for your favorite flavors.

Now that you know the basics, let’s talk about choosing the right tofu for your dish and how to prepare it for the best texture and flavor.

Not all tofu is the same! The type you choose can make or break a dish. Some are soft and creamy, perfect for blending into dressings or desserts. Others are firm and chewy, great for stir-fries or grilling. Knowing which tofu to use ensures the best texture and flavor in your meals.

The main difference between the types of tofu lies in how much water they contain and their texture. This influences how well they absorb flavors and hold up during cooking.

Here’s a breakdown of each type and the best ways to use them:

Best for: Smoothies, creamy dressings, desserts, custards, or vegan mayo.
Texture: Soft and delicate, breaks apart easily.

Why use it?

• Blends effortlessly into creamy dishes.
• Adds protein and nutrients without altering texture.
• Works well in cold dishes or gentle heat.

Pro Tip: Don’t press silken tofu—it’s meant to be soft!

Best for: Quick meals, grilling, and high-protein dishes.
Texture: Dense, almost meat-like.

Why use it?

• Requires zero prep—just slice and cook.
• Highest protein content per serving.
• Ideal for stir-fries, grilling, or even eating raw.

If you’re looking for a tofu alternative that’s completely soy-free, you don’t have to rely on modern substitutes—there’s already a time-tested option! Burmese tofu, also known as Shan tofu, is made from chickpeas and has been a staple in Burmese cuisine for generations.

Why Use It?

• Naturally soy-free – great for those avoiding soy for dietary or allergy reasons.
• Mild, nutty flavor – pairs well with a variety of seasonings.
• Versatile – can be pan-fried, baked, or eaten cold in salads.

Once set, Burmese tofu (from the Myanma people) can be sliced and used just like firm tofu, making it a great alternative for stir-fries, salads, or even deep-fried snacks. It’s a soy-free option with deep cultural roots—not just a new trend!

I’ve been seeing both chickpea and fava bean tofu popping up at some grocery stores.

Now that you know what to look for, here’s a handy cheat sheet to make selecting the right tofu a breeze:

As a dietitian and someone who’s tried just about every tofu cooking method, I can tell you that there’s one technique that stands out as my favorite—and it’s the one I keep coming back to.

With a few simple steps, you can make tofu crispy on the outside, tender on the inside, and full of flavor. Let me walk you through the process, so you can enjoy tofu at its best!

I use super-firm tofu most often and will focus on that variety (or extra-firm as an alternative) for the remainder of this article.

Once your tofu is pressed and ready, it’s time to decide how you want to cut it. How you slice or cube your tofu will depend on your cooking method and the texture you’re going for.

• For Pan-Frying or Baking: I like to cut tofu into cubes or slabs, about 1 inch thick. This allows for crispy edges while keeping a tender inside.
• For Scrambling: If you’re going for tofu scramble, crumble it into small chunks or crumbles. This will give you a more egg-like texture.
• Another Option: Consider tearing the tofu with your hands rather than cutting it with a knife. The irregular edges gives more surface area for flavor and crispy texture!

Pro Tip: Try to keep your tofu pieces as uniform as possible for even cooking. This ensures that every piece gets crispy and delicious at the same time.

Pan-frying is my go-to method for quick, crispy tofu. The key is letting the tofu cook undisturbed so it can develop a beautiful golden crust. Here’s how I do it:

• Heat the Pan: Heat your non-stick pan (or well-seasoned cast iron) on medium-high heat before adding oil. A hot pan helps the tofu get a crispy sear without sticking.
• Add Oil: I usually use olive or avocado oil, but adding a bit of sesame oil is also fantastic for an Asian-inspired dish. Add just enough to coat the bottom of the pan.
• Add Tofu: Carefully place your tofu pieces in the pan, ensuring they’re not overcrowded. Let them cook undisturbed for 3-4 minutes per side or until golden and crispy. Don’t flip them too early—give the tofu time to sear and develop that perfect crunch.

Tip: Don’t be tempted to toss the tofu around like a stir-fry. Let it sit and crisp up before flipping!

Best for: Meal prep, crispy texture with less oil.

Baking is a great option if you want crispy tofu with minimal effort. It’s also perfect for batch cooking since you can prepare a big tray at once.

How to do it right:

1. Preheat your oven to 400°F (200°C). A hot oven ensures crispy edges.
2. Toss tofu with oil and seasonings in a bowl. Add a little cornstarch (about 1 tablespoon per block of tofu) if you want extra crispiness.
3. Arrange tofu in a single layer on a parchment-lined baking sheet. Give each piece space—crowding leads to steaming instead of crisping.
4. Bake for 25-30 minutes, flipping halfway through. The tofu should be golden brown and slightly puffed up.

Great for: Adding to grain bowls, salads, or as a meal-prep protein for the week!

Best for: Super crispy tofu with minimal oil.

If you love crispy tofu but want to cut back on oil, the air fryer is a game-changer. It cooks faster than the oven and gives you that crunch without deep-frying.

How to do it right:

1. Toss tofu with oil and cornstarch (1 tablespoon per block of tofu) for extra crunch. You can also add seasonings at this stage.
2. Spread tofu in a single layer in the air fryer basket. Avoid overlapping so it crisps up evenly.
3. Cook for 10-15 minutes at 375°F (190°C). Shake the basket halfway through to ensure all sides get golden and crispy.

Great for: Snacking, tossing into noodle dishes, or using in wraps.

Best for: Quick meals with lots of sauce.

Stir-frying tofu in a wok or skillet works best when you want a flavorful dish where the tofu soaks up a sauce.

How to do it right:

1. Use extra-firm tofu, pressed and cubed, for the best texture.
2. Pre-cook the tofu separately: Pan-fry it first until golden, then remove it from the pan while you cook your veggies. This keeps it crispy.
3. Add tofu back in at the end after adding your sauce. Let it simmer for a few minutes to absorb the flavors without becoming soggy.

Great for: Stir-fry dishes with lots of veggies, like tofu and broccoli in garlic sauce.

Best for: Outdoor BBQs or summer meals.

Grilling tofu adds a smoky, charred flavor perfect for summer meals. The key is using extra-firm tofu so it doesn’t fall apart.

How to do it right:

1. Use extra-firm tofu and press it well to remove as much moisture as possible.
2. Slice into thick slabs (at least ½ inch) so they hold up on the grill.
3. Brush with oil to prevent sticking, and season or marinate before grilling.
4. Grill over medium heat for 2-3 minutes per side until grill marks appear.

Great for: Tofu steaks, sandwiches, or sliced into strips for salads.

✅ Pros:

• Even pressing = better texture.
• It fits in the fridge, so you can press it longer.
• Less mess compared to makeshift methods.

❌ Cons:

• Costs extra (but usually under $20).
• Takes up storage space.

Verdict: If you cook tofu often, it’s worth it! Otherwise, DIY pressing works fine. Here’s the tofu press I use when I can’t get super-firm tofu instead.

Nothing’s worse than flipping tofu and realizing half of it is glued to the pan.

Solution:

• Use a non-stick pan or a well-seasoned cast iron skillet. Stainless steel works too, but you’ll need more oil.
• Preheat the pan and oil before adding tofu—this creates a sear that helps prevent sticking.
• Don’t flip too soon! Let tofu develop a crust before moving it. If it’s still sticking, it needs more time.

If your tofu crumbles when you try to cook it, it might be too delicate for the cooking method you’re trying.

Solution:

• Choose the right tofu – Extra-firm or super-firm tofu holds up best for stir-frying, pan-frying, or grilling.
• Press your tofu to remove excess moisture, which helps it stay intact.
• Don’t over-handle it – The more you flip, stir, or press down on tofu while cooking, the more likely it is to break apart. Let it cook undisturbed before turning.

If you’ve ever thought tofu was boring, it’s probably because it wasn’t seasoned well.

Solution:

• Marinate before cooking – Tofu soaks up flavor best when pressed first and seasoned well afterward. I find that marinating gives good flavor but worse texture, so I focus on seasoning when cooking.
• Season while cooking – Toss tofu with soy sauce, tamari, or spices while it’s in the pan for more flavor.
• Sauce it up – Tofu is a great base for bold sauces. Cook until crispy, then toss it with teriyaki, peanut sauce, or your favorite stir-fry sauce.

Tofu is incredibly versatile, but getting the right texture and flavor can take some practice. With these tips, you’ll be well on your way to making delicious, foolproof tofu every time!

Make sure the pan and the oil are hot.  You’ll never get a good sear on anything with a room-temperature or barely warmed pan. 

Any oil will work, even olive oil, despite rando’s on the internet whining about the smoke point. However, sesame oil is fantastic when making an Asian-inspired dish and gives a browner color to the tofu.

 Once the tofu is in the pan, leave it alone for at least 3-4 minutes. Test one piece; if it’s not golden brown, put it back and leave it alone for 1-2 minutes more. 

Flip all the pieces and do the same for each side. The constant tossing, like a saute, is not your friend here. Just give the tofu a chance to do its thing.

The perfect crispy, crunchy tofu to add to any dish.

• Toss cubed tofu with oil, cornstarch, and seasonings (try smoked paprika, garlic powder, and salt).
• Bake at 400°F for 25 minutes, flipping halfway for an even crunch.
• Use as a protein-packed topping for salads, grain bowls, or even tacos.

A bold, tangy, and garlicky dish inspired by the flavors of Filipino adobo.

• Pan-fry tofu until golden and firm.
• Set aside, then saute 6-8 garlic cloves until fragrant
• Add ½ cup soy sauce, ⅓ cup vinegar (white or cane vinegar works best), 1 teaspoon black peppercorns, and 2 bay leaves. Simmer for 5 minutes, then add tofu, and simmer an additional 5-10 minutes.
• Serve with steamed rice for an intensely flavorful, comforting meal. Spoon extra sauce over the top for a flavorful, comforting meal.

A plant-based take on classic arroz con pollo, swapping in tofu for a protein-rich, flavorful dish.

• Sauté onions, garlic, and bell peppers with cumin, paprika, and oregano for a fragrant base.
• Stir in tofu cubes and coat them with spices before adding rice and vegetable broth.
• Simmer until the rice is tender and the flavors meld into a warm, hearty dish.

• Crumble firm tofu into a pan with turmeric, garlic powder, salt, and a splash of milk.
• Sauté until warmed through.
• Serve in wraps, on toast, or as a breakfast bowl with avocado.

These quick tofu recipes prove that simple seasonings and easy techniques can make tofu delicious in no time!

Tofu is a blank canvas that is just waiting for your creativity.

With these simple preparation and cooking tips, you can make tofu that’s crispy, flavorful, and satisfying every time. Whether baking, pan-frying, or air-frying, mastering tofu is all about practicing and experimenting with flavors.

Ready to give it a try?

I’d love to hear how your tofu adventures turn out—share your favorite method or recipe in the comments!