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Tofu & Tempeh Recipes

High-protein plant-based recipes with tofu & tempeh. Budget-friendly, healthy & delicious. Includes some gluten-free, oil-free, and nut-free options.
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3d
By
Nisha Melvani, RDN - Cooking For Peanuts
high protein vegan soup with peas and tofu
High-Protein Tofu Soup
This high-protein vegan Tofu Soup is your new go-to for easy, healthy meal prep. Featuring tender leeks, sweet peas, and hearty tofu in a flavorful miso broth, it’s packed with plant-based protein and bursting with nourishing goodness. Perfect for busy weeknights or prepping ahead for the week, this soup is simple to make, satisfying, and freezer-friendly. Wholesome, comforting, and delicious—this recipe has it all!
high protein miso tofu in a casserole dish
Marinated Miso Tofu
This Marinated Miso Tofu is a perfect addition to your weekly meal prep routine. The tofu is infused with a rich, umami-packed miso marinade and gently cooked to retain its nutrients and wholesome goodness. This recipe prioritizes flavor and health.
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MISO MARINATED TOFU
Marinated Miso Tofu is infused with a rich, umami-packed miso marinade and gently cooked to retain its nutrients and wholesome goodness.
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Quick & easy high-protein Grated Tofu is a versatile, plant-based ingredient that mimics the texture of ground meat, making it perfect for adding a boost of protein to various dishes. It's light, easy to prepare, and absorbs flavors beautifully, making it an ideal addition to soups, stir-fries, tacos, salads, or even pasta sauces.
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Quick & easy high-protein Grated Tofu is a versatile, plant-based ingredient that mimics the texture of ground meat, making it perfect for adding a boost of protein to various dishes. It's light, easy to prepare, and absorbs flavors beautifully, making it an ideal addition to soups, stir-fries, tacos, salads, or even pasta sauces.
the ingredients for high protein baked shredded tofu are in plastic containers and on top of each other
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Grated Tofu (Easy, High-Protein)
Quick & easy high-protein Grated Tofu is a versatile, plant-based ingredient that mimics the texture of ground meat, making it perfect for adding a boost of protein to various dishes. It’s light, easy to prepare, and absorbs flavors beautifully, making it an ideal addition to soups, stir-fries, tacos, salads, or even pasta sauces.
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High-Protein Tofu Mushroom Bowl
Fuel up with this high-protein Mushroom Tofu Bowl packed with flavor and nutrition! Quinoa, crispy shredded tofu, and fresh veggies like cabbage and carrots make it the perfect healthy meal. Quick to prep and ideal for meal planning, this bowl keeps you full and energized with plant-based protein and fiber.
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Roasted Kabocha Squash Recipe
https://cookingforpeanuts.com/roasted-kabocha-squash-recipe/
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Tofu Taco Meat
This easy Tofu Taco Meat recipe is the perfect vegan meat substitute. Healthy & versatile, use it for tacos, stuffing squash and bell peppers, or add it to veggie bowls for extra protein. Gluten free and an option for oil-free.
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Best Vegan Bolognese
6-ingredient Best Tofu Bolognese tastes so meaty and delicious, you won't believe you are eating tofu. Quick, easy, gluten-free, and vegan. A great recipe for meal-prep.
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Sesame Soy Silken Tofu (Soft Tofu)
This no-cook, 10-Minute Sesame Soy Silken Tofu recipe is a delicious and easy way to add protein to a meal. The soft and creamy texture of silken tofu sops up the tangy soy dressing for a truly flavorful dish. (Gluten-free)
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This easy 15-minute Asian-inspired Cabbage Stir Fry with grated tofu is a filling low-carb dinner with tons of flavor. Vegan, budget-friendly, and healthy. (Oil-free and gluten-free option.)
This 35g Protein Asian Crunch Salad with Tempeh doubles as a warm grain bowl. It is delicious both warm and chilled. Meal prep this recipe in mason jars for grab-and-go lunches packed with plant-based protein. Or heat them up for dinner if you are in the mood for a warm meal. This crunch salad is also rich in fiber, iron, heart healthy fats, and other essential nutrients. Warm Grain Bowl, Asian Crunch Salad, Crunch Salad, Jar Food, Mason Jar Salad, Grain Bowl, Salad In A Jar, Lunch To Go, Warm Food
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Asian Crunch Salad with Tempeh
This 35g Protein Asian Crunch Salad with Tempeh doubles as a warm grain bowl. It is delicious both warm and chilled. Meal prep this recipe in mason jars for grab-and-go lunches packed with plant-based protein. Or heat them up for dinner if you are in the mood for a warm meal. This crunch salad is also rich in fiber, iron, heart healthy fats, and other essential nutrients.
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High-Protein Tempeh Orzo Bowl (Chipotle Dressing)
Looking for new ways to cook with tempeh? This delicious recipe with tempeh and mushrooms, two foods high in the longevity compounds, ergothioneine and spermadine, will boost your health and help reverse aging. This high-protein Tempeh Orzo Bowl with a Creamy Chipotle Dressing tastes incredible.
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High-Protein Longevity Tempeh Mushroom Orzo Bowl
Looking for new ways to cook with tempeh? This delicious recipe with tempeh and mushrooms, two foods high in the longevity compounds, ergothioneine and spermadine, will boost your health and help reverse aging. This high-protein Tempeh Orzo Bowl with a Creamy Chipotle Dressing tastes incredible.