Are you looking to eat more protein? You're in good company.

According to a 2025 International Food Information Council study, 70% of Americans say they want to consume more of the macronutrient that builds and repairs tissue, skin and hair. Which explains why so many labels on grocery store shelves these days — everything from breakfast cereal to snacks to beverages — boast about how many grams of protein are in each serving.

Generally speaking, most adults need 0.36 grams of protein per pound of body weight a day.

But we all also need to eat more plants to improve our health. One way to do both is to occasionally substitute tofu, a nutritious curd made from mashed soybeans, for meat in your weekly menu.

A low-fat, heart-healthy protein that's also cholesterol free, tofu is low-calorie, high in minerals and vitamins and because it has a mild, neutral taste — some say bland — it's highly versatile as an ingredient. It will soak up whatever flavors you marinate or cook it in, making it perfect for both entrees and desserts.

Typically found on refrigerated shelves in the produce section, tofu also is an economical ingredient. A 1-pound block of tofu also is nearly half the price of beef or chicken.

Below, we offer three easy recipes using either firm or silken (soft) tofu that demonstrate just how easy — and tasty — it is to cook with the plant-based protein.

Stir-fried Tofu with Crispy Garlic Chili

PG tested

Tofu is a staple in many Asian cultures' diets. Here, it is fried with aromatics and crunchy garlic with chili oil and then tossed in lime juice. It's served over your favorite rice.

1 14-ounce block extra-firm tofu, drained and pressed

3 tablespoons vegetable oil, divided

12 ounces baby bella or button white mushrooms, stems trimmed, cut into thick slices

3 celery stalks, thinly sliced on a diagonal

2-inch piece ginger, peeled, thinly sliced

1 jalapeño chile, thinly sliced

2 green onions, sliced on the diagonal

1 tablespoon soy sauce

1 tablespoon crunchy garlic with chili oil, or more to taste

1 teaspoon toasted sesame oil

Juice of 1 lime

Handful coarsely chopped cilantro

4 cups cooked short-grain or brown rice, for serving

Cut block of tofu into thirds crosswise, then cut each piece crosswise again, and then into 1/2 -inch pieces. Pat dry with paper towels.

Heat 2 tablespoons vegetable oil in a large nonstick skillet over medium-high heat. When oil is shimmering and easily slides across surface of pan, carefully add tofu in a single layer and cook, undisturbed, until golden brown underneath, about 4-5 minutes.

Flip each piece over and continue to cook until browned on second side, another 4 minutes. Transfer tofu to a plate, leaving oil in pan.

Pour remaining 1 tablespoon vegetable oil into skillet and heat over medium-high until shimmering.

Add mushrooms to pan and cook, undisturbed, until crisp around the edges and browned underneath, about 5 minutes. Give mushrooms a toss and continue to cook, tossing often, until browned and crispy in most spots, about 4 minutes longer.

Add fried tofu, celery, ginger, chile, green onion, soy sauce, crunchy garlic and sesame oil to pan. Cook, tossing often, until celery is crisp-tender, about 3 minutes.

Remove from heat and add lime juice. Scatter cilantro over and toss once more.

Serve over or alongside cooked brown or white rice.

Serves 4.

— adapted from bonappetit.com

Crispy Fried Tofu Sandwich

PG tested

This recipe takes a minute, since you have to first freeze the blocks of tofu, and then thaw them in the refrigerator — a process that makes it denser and spongier and better able to hold its shape when fried. The tiny holes that form when the ice crystals thaw allow the tofu to absorb and store more flavor.

I used sliders buns instead of traditional hamburger buns for a better tofu-to-bread ratio. My favorite hot sauce is New Jersey-made Hank Sauce but Frank's Red Hot would add a great kick of spice, too.

1 (14-ounce) package extra-firm tofu, drained

1 1/2 cups dill pickle juice

1 tablespoon hot sauce, plus more for serving

1 tablespoon Dijon mustard

1/3 cup all-purpose flour (about 1 1/2 ounces)

1/4 cup cornstarch

1/2 teaspoon black pepper

1/2 teaspoon kosher salt, plus more to taste

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon crushed red pepper

Neutral oil (such as canola), for frying

Toasted hamburger buns, for serving

Spicy mayonnaise, for serving

Pickles, for serving

Shredded green cabbage, for serving

Cut tofu slab in half horizontally. Cut each piece in half crosswise to make 4 (2 1/4 - by 3 1/4 - by 3/4 -inch) slabs. Place tofu slabs in an even layer in an airtight container. Cover and freeze 12 hours. Transfer tofu to refrigerator, and let thaw 12 hours.

Wrap tofu slabs in a clean kitchen towel, and press down on tofu to remove any excess liquid. Pour pickle juice into a shallow dish. Add tofu slabs, and let soak 10 minutes, flipping tofu slabs once after 5 minutes.

Stir together hot sauce and mustard in a small bowl; set aside. Stir together flour, cornstarch, black pepper, salt, paprika, garlic powder, and crushed red pepper in a separate shallow bowl.

Pour oil into a large, heavy skillet to a depth of 1/4 inch; heat oil over medium-high until oil is gently rippling or reaches 350 degrees.

Remove tofu from pickle juice, and pat dry; discard pickle juice. Working with 1 tofu slab at a time, dredge tofu in flour mixture, gently pressing to adhere. Tap tofu against bowl to shake off excess; transfer to a plate.

Working with 1 floured tofu slab at a time, lightly brush hot sauce mixture all over tofu. Re-dredge tofu in flour mixture, gently pressing to adhere. Tap tofu against bowl to shake off excess; transfer to a plate.

Carefully add tofu slabs to hot oil; fry until crispy and golden brown, 5-7 minutes, using tongs to flip tofu halfway through cook time.

Remove fried tofu from skillet, and place on a wire rack set inside a rimmed baking sheet. Immediately sprinkle tofu with salt to taste.

Serve tofu on hamburger buns with spicy mayonnaise, pickles, cabbage, and hot sauce.

— foodandwine.com

Tofu Chocolate Mousse

PG tested

The mousse in this velvety, chocolately dessert was a little too soft to cut into firm wedges — maybe because I couldn't wait to sample it before it was done chilling? — but no worries, I simply spooned it into custard cups. Whipped cream enhances its richness.

For crust

1 1/2 cups graham cracker crumbs (about 12 full sheet graham crackers)

1/4 cup granulated sugar

6 tablespoons unsalted butter, melted

For filling

3/4 cup sugar

1 pound silken tofu

8 ounces semisweet chocolate, melted

1 teaspoon vanilla extract

1 teaspoons ground cinnamon

Generous pinch chili powder

1/8 teaspoon salt

Whipped cream, for topping

Prepare crust: Preheat oven to 350 degrees. Pulse graham cracker crumbs, butter, sugar and salt in a food processor until combined.

Firmly press crumb mixture into bottom and up sides of a 9-inch pie dish. Bake until crust is fragrant and edges are golden, 12-14 minutes. Let cool completely on a wire rack.

Prepare filling: Place sugar in a sauce pot with 3/4 cup water and bring to a boil. Cook until sugar is dissolved, stirring occasionally, then allow to cool slightly.

Place tofu, melted chocolate, vanilla, cinnamon, chili powder, cooled sugar water and salt in a blender. Purée until completely smooth, scraping down the sides as needed.

Pour mixture into the cooled crust, and spread until smooth. Chill until firm, with a piece of plastic on top to prevent a skin from forming.

Once filling has set, spread or pipe whipped cream on top. Serve in wedges or bowls.

— Gretchen McKay, Post-Gazette

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