vegochef.com/guides/how-to-cook-tofu/How to cook tofu, and how to press it
By the Vegochef team · Editorial standards · Last checked · 8 min read
Tofu has a reputation for being bland and spongy, but that's a cooking problem, not a tofu problem. Choose the right type, get the water out, and give it high heat and a good sauce, and it's one of the quickest proteins you can cook.
Which tofu to buy
| Type | Texture | Press it? | Best for |
|---|---|---|---|
| Silken | Smooth, custard-like | No | Smoothies, desserts, creamy sauces and dressings |
| Soft | Delicate | No | Soups, scrambles, mapo tofu |
| Firm | Holds its shape | Yes | Stir-fries, baking, scrambles, curries |
| Extra-firm | Dense, little water | Briefly | Crispy cubes, grilling, air-frying |
| Super-firm / high-protein | Very dense, vacuum-packed | No | Straight into the pan |
Tip: look for "calcium sulfate" in the ingredients. Calcium-set tofu is one of the best plant sources of calcium without dairy. Firm tofu has about 10–16 g of protein per 100 g, depending on how firm it is: see how much protein is in tofu, and the protein calculator for your daily target.
How to press tofu
Pressing squeezes out water, so the tofu browns instead of steaming and soaks up more flavour.
- Drain the block and pat it dry.
- Wrap it in a clean tea towel or a few paper towels.
- Weigh it down with something heavy and flat: a cast-iron pan, a chopping board with a few cans on top, or a stack of books on a plate.
- Wait 15–30 minutes. Longer is better for extra-crispy results.
With a tofu press: put the block in, tighten, and leave for 15 minutes. Handy if you cook tofu often, but not essential.
In a hurry: cut the tofu into slices, lay them on a towel, cover with another towel and press firmly with your hands for a minute.
Freeze-and-thaw trick: freeze the whole block in its pack, thaw it in the fridge, then squeeze it. The ice crystals make it chewier and spongier, so it absorbs marinades like a sponge.
Five ways to cook tofu
Crispy pan-fried tofu
- Cut pressed tofu into 2 cm (¾ in) cubes and toss with 1 tbsp cornstarch and a pinch of salt.
- Heat 2 tbsp neutral oil in a large non-stick or cast-iron pan over medium-high heat.
- Add the cubes in one layer with space between them. Leave them for 3 minutes before turning.
- Fry for 8–10 minutes in total, turning, until golden on most sides.
- Toss with your sauce in the last minute.
Baked tofu
Toss cubes with 1 tbsp oil, 1 tbsp soy sauce and 1 tbsp cornstarch. Spread on a lined tray and bake at 200 °C (400 °F) for 25–30 minutes, turning halfway. Good for meal prep: it keeps for 4 days.
Air-fryer tofu
Same coating as baked tofu. Air-fry at 200 °C (390 °F) for 12–15 minutes, shaking the basket every 5 minutes.
Tofu scramble
Crumble firm tofu into a hot pan with a little oil. Add a pinch of turmeric for colour, garlic powder, black pepper, a tablespoon of nutritional yeast and, if you have it, black salt (kala namak) for an eggy taste. Cook for 5 minutes and add spinach at the end.
In soups and curries
Soft or firm tofu, cut into cubes, goes straight into simmering soups and curries for the last 5–10 minutes. No pressing needed. Our spicy tom kha soup is a good example.
Silken tofu works without cooking: blend it into smoothies, creamy dressings or desserts, as in our 3-ingredient chocolate mousse.
A simple all-purpose marinade
For one 400 g block: 3 tbsp soy sauce or tamari, 1 tbsp maple syrup or sugar, 1 tbsp rice vinegar or lime juice, 1 tsp sesame oil, 1 grated garlic clove and a little grated ginger. Marinate pressed tofu for at least 20 minutes, or overnight. Variations:
- Smoky: add 1 tsp smoked paprika and swap the vinegar for liquid smoke or a splash of barbecue sauce.
- Peanut: whisk in 2 tbsp peanut butter and a little chilli sauce; best tossed on after cooking.
- Lemon herb: olive oil, lemon juice, garlic, oregano and salt for Mediterranean bowls.
Common mistakes
- Not pressing firm tofu, so it steams instead of browning.
- A crowded pan: cook in batches if needed.
- Moving it too soon: let each side set and brown before turning.
- Adding the sauce too early: sugary sauces burn and wet sauces stop the crisping. Add them at the end.
Storing tofu
Unopened, keep tofu in the fridge until its date. Once opened, cover leftovers with fresh water in a closed container, change the water daily and use within 3–5 days. Cooked tofu keeps about 4 days in the fridge. You can freeze tofu for up to 3 months; the texture becomes chewier.
Want a firmer, nuttier soy protein? See what is tempeh. For meal ideas, read high-protein vegan meals.
Frequently asked questions
Do you have to press tofu?
For firm and extra-firm tofu you'll fry, bake or grill, yes: pressing removes water so it browns and gets crispy instead of steaming. You don't need to press silken or soft tofu, or tofu that goes into soups.
How do you press tofu without a tofu press?
Wrap the block in a clean tea towel or paper towels, put it on a plate, and weigh it down with a heavy pan, a chopping board with cans on top, or a few books. Leave it for 15–30 minutes.
Can you eat tofu raw?
Yes. Tofu is made from cooked soy milk, so it's safe straight from the pack, as long as it's been stored in the fridge and is within its date. Raw tofu is common in salads and smoothies.
Why is my tofu soggy?
It wasn't pressed long enough, the pan wasn't hot enough, or the pan was too crowded, so the tofu steamed. Press well, heat the oil first, leave space between pieces, and don't move them for the first few minutes.
How do you get flavour into tofu?
Press it, then marinate for at least 20 minutes, or toss it in sauce after cooking. Freezing and thawing the tofu first makes it spongier, so it soaks up even more marinade.
How long does tofu last once opened?
Keep opened tofu in a container covered with fresh water in the fridge, change the water daily, and use it within 3–5 days. Cooked tofu keeps about 4 days.
Recipes to try
Related guides
Tofu meals on the plan
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Sources
- USDA FoodData Central: tofu, raw, firm and silken (fdc.nal.usda.gov)
- USDA FoodKeeper: tofu storage (foodsafety.gov)
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