The 5 Main Types of Tofu: What They Are (and How to Prep and Cook Them)
More than just a plant-based protein staple, tofu can be the foundation of a nutritious, delicious diet for omnivores or flexitarians, too. Beyond its protein count, tofu is high in calcium, and it’s low in fat and carbs. It’s also less expensive than meat. But it’s not a monolith — the five main types of tofu each have their own texture and best practices for prep and cooking. Below, get to know tofu and find some recipes for starting your tofu journey.
What sets one type of tofu apart from the others?
Different types of tofu are most clearly set apart by their firmness, but that’s not quite the whole story. Tofu’s firmness is a direct result of its water content, which is what truly sets one type of tofu apart from another. The more water inside a block of tofu, the less firm it will be. The less water inside all those spongy pores, the firmer it’ll be. Firmer types of tofu have more protein too, and the firmer your tofu, the better it serves as a realistic plant-based meat substitute.
The 5 tofu types you’ll cook with
The five types of tofu you’ll wind up with in your kitchen are silken, soft, medium (AKA firm), extra-firm, and super-firm tofu. Pro tip: If you’re cooking any type of tofu for a savory dish, sprinkle it with salt and pepper first!
Silken
Silken tofu is so soft and jiggly (as in, so high in water content) that it all but falls apart to the touch. It’s a little harder to find in the refrigerated section of grocery stores than other types of tofu, but you may find shelf-stable options as well. Whether you get it shelf-stable or from the plant-based refrigerated section, never press it. Instead, just drain any liquid in the package (there’s no liquid in shelf-stable tofu packaging).
- Great for: Raw meals, smoothies, dressings, sauces, desserts
- Best ways to cook: No cooking needed most of the time! Serve silken tofu raw. No prep is needed to blend it into a smoothie for a bit of extra protein or for use as the base for a plant-based dressing, sauce, or dessert. Alternatively, in some dishes such as ma po tofu, silken tofu gets cooked in a spicy, savory sauce.
- Try it in this Purple Carrot meal: Ma Po Tofu
Soft
Soft tofu is, as its name suggests, soft, but unlike silken tofu, it’s still firm enough that you can handle it. Since it’s high in water content, you can gently press it before you use it in a recipe (and you’ll definitely want to drain the water from the package). It’s a little easier to find than silken tofu, but not quite as abundant as the other types of tofu.
- Great for: Raw meals, smoothies, side dishes
- Best ways to cook: Serve it as is after draining and carefully pressing, blend it up in a smoothie, or batter and deep fry it for an indulgent yet high-protein side dish. No deep fryer or shallow frying-appropriate pot? Mix cubed soft tofu with cornstarch and kosher salt, then pan fry it with just a couple tablespoons of oil.
- Try it in this Purple Carrot meal: BBQ Tofu Wraps
Medium/Firm
Medium tofu, also packaged as firm tofu, won’t fall apart to the touch. Given its moderate water content, it’s solid but still porous. Drain the package, then press the tofu, then crumble, slice, or cube it. You can easily find firm tofu at specialty grocery stores or food co-ops, but the remaining types of tofu are a bit more commonplace.
- Great for: Main dishes, side dishes, tofu scrambles (crumbled firm tofu is often found to most closely resemble the texture of scrambled eggs)
- Best ways to cook: Saute firm tofu as part of a stir-fry, or pan-fry it solo to get some gorgeous golden color. You can also bake it or grill it for an oil-free option, though you should marinate it overnight for maximum flavor. Or, deep-fry it, like with soft tofu.
Extra Firm
Extra-firm tofu is generally the easiest kind of tofu to find at grocery stores. It’s denser than all the previously mentioned types of tofu and pretty low in water content. There’s still some water in it, though, so you should press it (and, of course, drain the package) before crumbling, slicing it, or cubing it. We make it easy to add extra firm tofu to any Purple Carrot order — it’s a staple in our shop!
- Great for: Main dishes
- Best ways to cook: Saute, stir-fry, pan-fry, bake, or grill it as with firm tofu. Marinate it first, or sprinkle it with salt and pepper and let the rest of your dish do the heavy lifting. Extra-firm tofu also works great in a tofu scramble.
- Try it in this Purple Carrot meal: Tofu Mixote Tacos
Super Firm
Super firm tofu has such low water content that it’s basically a dense block of plant-based protein. You don’t even need to press it! Just drain the water from the vacuum-sealed packaging, then slice, cube, crumble, or even grate or peel it. Notably, its protein per serving averages 14 grams, which is considerably more than with other tofu types. In fact, super firm is the type of tofu generally found to work best as a meat substitute.
- Great for: Main dishes
- Best ways to cook: Anything you can do with extra-firm tofu, you can do with super-firm tofu, with one exception. It can be difficult to marinate super-firm tofu — it’s so dense that it lacks as many pores into which a typical low-oil, soy sauce-forward marinade can seep. This same density is why you can grate or peel super-firm tofu into a texture that may resemble certain meats.
- Try it in this Purple Carrot meal: Almond Butter Tofu Bowls
Why silken tofu gets special treatment
Silken tofu is unlike any other type of tofu primarily due to its consistency. It’s so high in water content that it’s easily the most delicate type of tofu, so you can’t cut it. Silken tofu is also a bit too, well, silky to work for recipes that call for frying, sauteeing, baking, or grilling. Instead, its velvety nature makes it a star for adding protein to smoothies or using as the base for a creamy, high-protein dressing, sauce, or dessert.
What about tofu skin?
Tofu skin isn’t, as its name might suggest, the skin of a certain type of tofu. Instead, it’s what results from removing all the rich, fatty, coagulated proteins that rise to the surface of soy milk as it’s heated.
After these proteins are dried and processed, they become tofu skin, which is generally higher in protein than tofu, with a more soybean-like flavor to boot. You can eat tofu skin raw with a sauce or in your favorite soup, or you can saute or pan-fry it for extra crispiness.
What pressing tofu has to do with its texture
When you press tofu, you force water out of it while preserving its structural integrity. That means you get a firmer, more pleasant texture. It also means you don’t water down your dish’s flavor. Pressing tofu is an essential pre-marination step, and it’s generally smart for firmer tofu types. You should do it for 30 minutes (though if you’re in a big rush, 15 minutes is usually OK).
Should you press firm tofu?
Yes! Firm tofu has enough structural integrity to withstand pressing, and it has enough water to all but demand pressing. This step is especially important if you’re deep-frying your tofu — immersing water in oil could create a dangerous hot oil splatter.
Should you press silken tofu?
No, you shouldn’t press silken tofu. It doesn’t have enough strength to be pressed, which is why it’s best used in recipes that don’t require any cooking.
Should you press super firm tofu?
There’s no need to press super firm tofu, but doing so won’t damage it. You might get some water out of it, but it’ll be meaninglessly little.
How to change tofu’s texture for meat substitutions
Beyond pressing certain types of tofu to remove its water content and make it spongier, you can freeze tofu to alter its texture. The ice crystals that form inside your tofu will very literally stretch its pores, and upon thawing, all that water will seep out, but the pores will remain enlarged. The result is a spongier yet firmer and denser final texture that makes handling and cooking tofu easier. Lots of plant-based eaters say this texture feels meat-like, and it’s why tofu makes for a great vegan meat substitute.
6 beginner-friendly tofu recipes
New to cooking with tofu? Start with our meal kits and recipes for General Tso’s Tofu, Almond Butter Tofu, Black Pepper Tofu, Tofu Marsala, Orange Tofu, and Silky Chocolate Mousse.
1. General Tso’s Tofu
This high-fiber, high-protein, low-sodium tofu classic gets served atop freshly cooked quinoa and broccoli for a nutritious, delicious meal that sings with tangy garlic-ginger sweetness. With the Purple Carrot meal kit, it takes just 35 minutes to make and yields two servings!
Get the General Tso’s Tofu Recipe
2. Almond Butter Tofu
This Purple Carrot fan-favorite recipe is high in protein and rich in flavor. Think savory nut butter and bright ginger and chili-garlic notes, with peak tofu crispiness in every bite. It’s served with pea shoots and rice for a complete meal, and in just 30 minutes, you’ll have two servings.
Get the Almond Butter Tofu Recipe
3. Black Pepper Tofu
Don’t let the name fool you: This meal is chock-full of protein, healthy carbs, greens, and most importantly, flavor — so much more flavor than just entry-level seasoning. Minced garlic, ginger, shallot, and bird’s eye chiles become a sauce that clings onto every piece of tofu for dear life. With the Purple Carrot meal kit, this dish comes together in 40 minutes and makes two servings.
Get the Black Pepper Tofu Recipe
4. Tofu Marsala
Your favorite silky-savory sauce from your local trattoria meets browned and crisped tofu in this dish where plant-based protein shines alongside chewy mushrooms, fluffy mashed potatoes, and roasted green beans. And it’s not nearly as much work as it sounds like — in 35 minutes, you’ll have two servings.
Get the Tofu Marsala recipe
5. Orange Tofu
Transform nature’s juiciest citrus into crispy, sticky sweetness with this protein-forward recipe. Garlicky, spicy, and indulgent, this tofu dish served with zucchini, rice, and orange wedges makes healthy food seem like the ultimate comfort. Put in 40 minutes of work, and you’ll get two unforgettable servings.
6. Silky Chocolate Mousse
Tofu is for more than just main dishes. With this luxurious dessert recipe, you’ll transform silken tofu into an airy, chocolatey delight that comes together in just 10 minutes. And after just over half an hour in the fridge, this dessert gets that signature mousse texture that makes another spoonful irresistible.
Get the Silky Chocolate Mousse recipe
Take the guesswork out of tofu with Purple Carrot
Whether you’re drawn to silken tofu’s lush texture or the meat-like texture and high protein of firmer tofu types, Purple Carrot’s delicious tofu recipes are easy for all levels of home kitchen experience. Chefs and dietitians collaborate on our meals so that they’re equally flavor- and nutrient-packed and, of course, fully plant-based. Tofu is just the start — shop Purple Carrot now for $100 off your first month of meal kit deliveries.
