Ideal Protein Tofu Recipes

Ideal Protein Tofu Recipes

Tofu is easily one of the best vegetarian meat substitutes and why it is perfect for Ideal Protein Tofu Recipes. Made from soy, it has been a classic in Asia for centuries. It was invented in China about 2,000 years ago, where it is believed that a Chinese cook discovered it accidentally by mixing fresh soy milk and nigari.

Nigari is a coagulant that curdles the soy milk, much like what happens when making cheese. It is usually a compound of magnesium or calcium and is found from leftovers of sea salt extraction. Because of its seawater origin, nigari adds a lot of great nutrients and trace minerals to tofu.

Since it is made from soy, tofu has all the excellent health benefits you can expect from soy. It has all the essential amino acids, making it a complete protein. It is also rich in healthy fats, fiber, and lots of vitamins.

As a dish, tofu is more like meat in many ways. You can cook it any way you can with meat: grill it, bake it, sear it, or even eat it raw if you wish. It is a super-healthy alternative to meat, rich in protein and fat but low in carbs.

This amazingly healthy profile is what makes tofu an excellent option for the Ideal Protein diet. If you have just started your weight loss journey or are a veteran looking to remain healthy, it should form a large part of your diet.

However, always try to buy organic tofu because the majority of soy grown in the USA is genetically modified (GMO).

If you would like to know how to prepare delicious tofu meals at home, feel free to borrow any of these two recipes.

1.  Baked Tofu and Vegetables

This is a great meal that is friendly for all phases of the Ideal Protein diet. It is very easy to prepare, if full of healthful additions, and tastes great!


  • 8 ounces extra-firm tofu. Squeeze and dry it as much as possible.
  • 2 ounces tamari sauce, as much as you like to add flavor
  • 1 cup asparagus, washed and chopped.
  • 1 cup mushrooms, washed and coarsely chopped.
  • 2 tablespoons of olive oil.
  • Natural sea salt or Ideal salt.


  1. Coat a glass baking dish with cooking spray.
  2. Place the tofu in the baking dish and drizzle evenly with tamari sauce.
  3. Combine asparagus, olive oil, mushrooms, and sea salt in a large bowl. Toss the mixture to coat them evenly.
  4. Add the vegetables into the baking dish with the tofu.
  5. Bake for 20 minutes, stirring the vegetables occasionally.

Nutrition Information

One serving of this dish has the following nutrients.

  • Calories: 175
  • Fat: 9g
  • Carbs: 6g
  • Dietary fiber: 4g
  • Protein: 10g
  • Sodium: 482 mg
  • Sugars: 6g
  • Potassium: 316 mg
  • Manganese: 31%
  • Calcium: 20%
  • Selenium: 14%
  • Phosphorus: 12%
  • Copper: 11%
  • Magnesium: 9%
  • Iron: 9%
  • Zinc: 6%

Percentages represent the daily recommended intake (RDI) as based on a 2000-calorie diet.

2. Sweet Chilli Lime Tofu (Vegetarian)

This vegan tofu recipe is perfect for all stages of the ideal protein diet. It is extra tasty and easy to prepare.


  • 1 packet of extra-firm tofu, about 14 ounces.
  • 3 tablespoons of Stevia.
  • 3 tablespoons of soy sauce.
  • 2 tablespoons of fresh lime juice.
  • ½ lime, zested.
  • ½ tablespoons red chili flakes.
  • 1 clove of garlic, minced.
  • ¼ tablespoon of salt.
  • 4 mint leaves, sliced thin.


  1. Whisk together the soy sauce, lime juice, Stevia, chili, garlic, mint, and salt. Make sure that the Stevia and salt are dissolved, then set aside.
  2. Drain the tofu until it is completely dry, then cut into small thin triangles.
  3. Heat a cast-iron skillet over medium heat until it is hot.
  4. Spread tofu over the pan, and press it gently using a spatula to squeeze out excess liquid. Let this liquid boil and dissolve.
  5. Continue pressing the tofu for 5 minutes, then flip and repeat for the other side.
  6. Pour in the sauce and stir until the tofu is fully coated.
  7. When the sauce begins to bubble, turn off the heat. That way, it will reduce slightly and form a glaze.
  8. Serve hot or warm.

Nutritional Information

One serving of this recipe has the following nutrients:

  • Calories: 120
  • Fat: 6g
  • Sodium: 200 (8.6%)
  • Cholesterol: 0g
  • Carbs: 7g
    • Dietary fiber: 2g
    • Sugar: 2g
  • Protein: 9g
  • Potassium: 316 mg
  • Manganese: 31%
  • Calcium: 20%
  • Selenium: 14%
  • Phosphorus: 12%
  • Copper: 11%
  • Magnesium: 9%
  • Iron: 9%
  • Zinc: 6%

Percentages represent RDI values based on a 2000-calorie daily diet.

Tips on How to Prepare Delicious Tofu Recipes

With all the options available on how to cook tofu, there are endless possibilities with this amazing superfood. These expert tips will help you to make delicious tofu every time.

  1. To make tofu more chewy, freeze it completely then thaw just before using it. This process tends to change its texture a bit.
  2. Most recipes call for drying your tofu first. The best way to do that is to slice it, place it between paper towels, and then place a heavy object on top of it.
  3. Don’t use oily marinates; instead, stick to vinegar, soy sauce, or citrus juice. Oil tends to coat the tofu but won’t go in because of the water inside, preventing flavors from seeping in.
  4. Just like meat, you can also broil or grill tofu.

Tofu is a favorite protein alternative to animal protein. It is so rich in it that the FDA termed it a superfood in 1999. By itself, tofu is pretty bland. These great recipes will ensure that you cook delicious, healthy tofu for your Ideal Protein diet every time.

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