Soy good! 3 simple tofu recipes for breakfast, lunch, and dinner

Tofu: a simple, complete protein that’s been a plant-based staple for millennia. 

But what exactly is tofu? And how do you transform this humble block of soy into a flavorful, satisfying meal?

Tofu is like a blank canvas—it absorbs whatever flavors you throw at it. Whether you’re craving something savory, spicy, or comforting, tofu delivers—and it’s incredibly easy to cook with.

Packed with all nine essential amino acids, tofu is a complete protein that supports heart health and hormone balance. It may even protect against breast and prostate cancer.

Ready to try it? Here’s a full day of simple tofu recipes to get started:

Breakfast: Tofu scramble

Forget scrambled eggs—this tofu scramble is your new breakfast go-to. Crumbled tofu soaks up garlic, turmeric, and paprika for a savory, vibrant dish, with fresh herbs and creamy plant-based milk.

Lunch: Tofu sandwiches

If you’re looking for a satisfying, protein-packed sandwich, this tofu sandwich recipe has you covered. Crispy, pan-fried tofu slices are paired with savory sautéed mushrooms, creamy vegan mayo, and ripe tomatoes—all nestled between toasted bread.

Dinner: BBQ tofu lettuce wraps

These BBQ tofu lettuce wraps are the ultimate dish for your next outdoor gathering. Crispy baked tofu is coated in smoky BBQ sauce, paired with black beans and corn, and nestled in crisp romaine leaves. Top with creamy avocado slices and a drizzle of tangy vegan ranch.

Your turn!

How do you make tofu your own? Share your go-to recipes and tips—you could be featured next!