Two questions about tofu the Brook Experts get are:

What is tofu?


How do I cook tofu in a way that doesn’t make me feel like I’m eating cardboard?

Well, you’ve come to the right place to find out!


Tofu is a soy product that was first made in China over 2,000 years ago! It involves solidifying soy milk, similar to how fresh cheese is made. Tofu has 10 grams of protein per half cup, meaning ounce for ounce it has just over half the protein of meat, but with more fiber and calcium, and much less saturated fat and calories. Tofu can be cooked and eaten in a huge variety of ways. There are also multiple types of tofu to choose from, each type with their own set of possibilities.

How to use firm or extra firm (not silken) tofu:



Here’s a simple recipe to get you started:

If you’re feeling a tad more adventurous, recreate your favorite Chinese take-out with this healthier fried rice recipe:


Crumbled tofu is a great substitute for scrambled eggs. Here’s a classic recipe:

The flavor options are endless. Tofu takes on whatever flavor you put on it, making it ideal for yummy herb & spice combos like this Southwest version: 

(Pro-tip: put the tofu scramble in a whole-grain corn tortilla, top with avocado and salsa, and you’ve got breakfast tacos!)



Baked tofu can be eaten hot out of the oven as your protein on the Brook Healthy Plate, or saved for later to top salads and grain bowls, dipped in your favorite sauce as a snack, and as a replacement for meat in sandwiches.

Simple baked tofu recipe:



How to use silken (soft) tofu:


The smooth texture of silken tofu adds creaminess to blended salad dressings, boosting protein but not saturated fat. Here’s a basil-lime dressing that evokes visions of summertime:

Or try this classic Caesar salad dressing:

And this creamy dill dressing:



Get that creaminess you love in a smoothie while also boosting protein! Try this dreamy berry smoothie (be sure to use no sugar added cranberry juice):

Or this peanut butter banana protein shake:

You can chat with the Brook Experts if you have any other questions about tofu or how to use it.

Chat soon 💬


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