Written by Natalia Laspina
Medically reviewed by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

Tofu, a soy-based food, is becoming increasingly popular as a way to meet daily protein needs without eating meat. It’s made by curdling fresh soy milk, pressing it into a solid block, and then cooling it—a process similar to cheese making.

Tofu is a nutrient-dense food, offering a significant amount of vitamins and minerals for its relatively low calorie content.

Key Health Benefits of Tofu

Soy, the main ingredient in tofu, is a complete source of plant-based protein—it provides all nine essential amino acids the body needs for vital functions like tissue growth and repair. It’s also highly digestible, and some studies suggest its protein quality is comparable to that of animal protein.

According to nutrition experts, tofu is generally safe for most people, except for those with a soy allergy. While soy contains compounds that may interfere with thyroid function (known as goitrogens), the effects are usually minimal. For individuals without thyroid issues, eating tofu poses no significant risk. Still, people with thyroid conditions may want to moderate their intake.

Teresa Fung, adjunct professor at the Harvard T.H. Chan School of Public Health, notes that tofu is an excellent choice for anyone looking to boost their protein intake without relying on meat. In addition to protein, tofu provides calcium, manganese, copper, and selenium. And while it contains more fat than some other foods, most of it is heart-healthy polyunsaturated fat.

How Tofu Supports Women’s Health

Thanks to its isoflavone content—a type of phytoestrogen—tofu may offer specific benefits for women’s health, particularly before and after menopause. These include:

• Lower risk of heart disease: Isoflavones may help protect cardiovascular health.
• Bone health support: Tofu can help reduce the risk of osteoporosis.
• Menopause symptom relief: Isoflavones mimic a weak form of estrogen, which can ease hot flashes and mood swings.
• Improved bone mineral density: Helps slow bone loss.
• Cholesterol control: Lowers LDL (“bad”) cholesterol and supports a healthier lipid profile.
• Reduced risk of certain cancers: Moderate tofu consumption may lower breast cancer risk.
  

Easy Recipes with Tofu

Thanks to its mild, neutral flavor, tofu is an incredibly versatile ingredient. It works well in both savory and sweet recipes and is suitable for gluten-free diets. Depending on how it’s prepared, its texture can range from creamy to crispy.

Chocolate Espresso Tofu Mousse

A light, satisfying dessert with just 80 calories per serving.

Ingredients

• 12 oz (340 g) extra-firm tofu
• 2 ripe bananas
• 2 tbsp instant espresso powder
• 2 oz (56 g) dark chocolate (70% cacao)
• 6 tbsp unsweetened cocoa powder
• 1 tbsp + 2 tsp agave nectar
• 2 tsp vanilla extract

Preparation

Blend the tofu in a food processor until smooth and creamy. Add the bananas and process again until well combined. In a saucepan, melt the chocolate and stir in the espresso powder. Combine everything in the food processor with the rest of the ingredients and blend until silky smooth. Serve in small bowls or one large dish.

Spiced Tofu and Broccoli Stir-Fry

Ingredients

• 1 block (14–16 oz) firm tofu
• 1 head of broccoli
• 2 cups full-fat Greek yogurt
• 1 lemon (zest and juice)
• Salt, to taste
• 5–6 tbsp harissa paste
• ½ cup extra virgin olive oil
• 1 small piece of fresh ginger, grated

Preparation

Cut the tofu into 1-inch cubes. Pat dry with paper towels and let air dry briefly. Slice the broccoli stems into ½-inch rounds and separate the florets into small pieces. In a separate bowl, mix the yogurt with lemon zest and a pinch of salt. Squeeze in the lemon juice and add the olive oil and grated ginger.

Sauté the broccoli in olive oil until golden. In another pan, cook the tofu until browned on all sides, then coat it with harissa paste. Serve with the yogurt sauce on the side.

Creamy Tofu and Green Pea Dip

Ingredients

• 12 oz (340 g) silken tofu
• 14 oz (400 g) green peas (fresh or thawed from frozen)
• 2 tsp extra virgin olive oil
• Juice of 1 lime
• ¼ cup fresh cilantro
• 1 scallion (green onion)
• 1 jalapeño (optional)
• 1 tsp salt
• ¼ tsp toasted cumin

Preparation

Place all ingredients in a food processor and blend until smooth. Adjust seasoning to taste and chill for at least an hour before serving. This dip is a light, flavorful alternative to dairy-based spreads. The tofu’s creaminess pairs beautifully with the sweetness of the peas and the brightness of the spices.