U.S. flag

An official website of the United States government


  1. Home
  2. Explore Resources

Explore Resources

Basic Tofu and Broccoli 

A quick and easy meatless meal, this tofu and broccoli will not disappoint. Choosing to use tofu for some meals can add variety to your proteins and keep things interesting in the kitchen. The crisp tofu and broccoli are flavored with garlic, scallions and soy sauce. It tastes great when paired with brown rice or another whole grain. This is a plant-based meal the whole family can enjoy! 

Pink Shake

This recipe makes 6 one-cup servings of a delicious and pretty smoothie. Make this yummy pink shake for breakfast or have it as a cool drink to pick you up on a hot day! Tofu adds a punch of protein and creaminess without compromising any of the fruity flavor from the strawberries, banana, and orange juice. With no added sugar, this shake can also be a great healthy dessert. 

TexMex Tofu Scramble

Consider starting your day off with some plant-based protein! A yummy breakfast or anytime meal, this tofu scramble (recipe also available in Spanish) is quick, easy, and delicious. This is also a great meal to prepare the night before, refrigerate and reheat the next morning for a healthy breakfast on a time crunch.  

Tofu “Ground Meat” Crumbles

Put a plant-based spin on classic ground meats such as beef or turkey. With no saturated fat and the added benefits of calcium and iron, tofu crumbles resemble ground meat and can be used in place of it in any recipe. Try this as a base for tacos, chili, meaty marinara sauce, or any recipe that calls for ground beef or ground turkey!  

Tofu Bibimbap

Bibimbap is a Korean dish of mixed cooked vegetables, rice, and a protein. In this recipe, golden, crispy tofu is used as the protein source to top colorful vegetables and brown rice. Kids and adults will have fun with this yummy bowl and all the variety in it.  

Tofu Miso Soup

For this recipe you can use whatever kind of tofu you desire, from silken to extra firm. Silken tofu will give the soup a smooth feel while firm tofu will give the soup more texture and chew. Whatever tofu you choose, this Tofu Miso Soup serves up a comforting flavor from the mushrooms, greens, and miso. Loaded with vitamins A and D, calcium, iron, and protein this soup can be served as a side dish or main course with a side of rice or bread. 

Tofu Palak Paneer

Tofu is used in this recipe in place of paneer, a traditional Indian cheese. This dairy free and vegan-friendly paneer is great on its own or pairs well with brown rice or naan bread for a filling and delicious meal! If you don’t have much time to spend cooking, this is also the dish for you, taking only 30 minutes to prepare. It is also a sneaky way to get little ones to eat leafy greens as the spinach is blended into a flavorful sauce!  

Tofu Pesto Sauce

Tofu is in disguise in this pesto recipe adding extra protein and creaminess! Proving that tofu can be just about anything it wants, this tofu pesto sauce can be served over pasta, used as a dip for bread, crackers, or vegetables, or as a spread for toast or sandwiches. Basil and garlic give a traditional pesto flavor while spinach, peas, walnuts, and tofu load up the nutrition with calcium, iron, and healthy fats.  

Tofu Stir Fry

Keep your evenings relaxed with this yummy, simple stir fry! Stir fry is a great way to incorporate tofu into a meal. The vegetables in this dish also add a variety of vitamins, minerals, and colors to your plate. This quick meal can be whipped up in just over a half hour and is sure to satisfy the whole family!  

Watermelon, Cucumber, Balsamic Salad

Tofu plays the role of “feta cheese” in this recipe, proving that tofu can be just about anything! It adds a boost of protein while keeping this dish naturally low in fat. Have children help with crumbling the tofu into small chunks and them mixing all the ingredients together. Serve this refreshing salad as a side dish or have it as a healthy snack. 

Do you have a resource that might benefit WIC staff?