Skip Nav

Easy Healthy Tofu Recipe

I, a Proud Carnivore, Make This Supersimple and Healthy Tofu Recipe at Least Twice a Week

Growing up with a pescatarian sister and a mum who doesn't eat red meat, I (and my fellow long-suffering carnivore dad) have eaten my fair share of vegetarian dishes while silently yearning for a burger or even a scrawny piece of chicken. Fish and chicken are now my main sources of protein, but recently I've been looking to diversify. I don't eat much red meat (supporting the theory that we all turn into our mothers at some point), and there are only so many protein bars a girl can choke down before craving something a little more interesting. I swallowed my pride and asked my still staunchly-pescatarian (save for the occasional Thanksgiving gravy) sister if she had a decent tofu recipe to share.

And so I present the only tofu dish I will stand to make, and I have to admit, I choose it over my chicken breast at least a few times a week. It's simple, satisfying, and rich in taste, plus it heats up beautifully in the microwave for meal prepping purposes. I like to split one recipe into two servings and serve with quinoa, broccoli or spinach, and half an avocado for a super-satisfying weeknight dinner. My sister also adds it to quinoa bowls with tahini (here's a homemade recipe), sweet potatoes, and avocado, or stuffs it into burritos with teriyaki sauce, salmon, and Asian coleslaw. Check out the full recipe below and feel free to get creative.

Baked Sesame Tofu

Original Recipe

Easy Healthy Tofu Recipe


  1. 2 tablespoons soy sauce
    1 tablespoon toasted sesame oil
    1/4 teaspoon ground ginger
    1 tablespoon honey or agave nectar
    14 oz package of firm or extra-firm tofu
    Toasted sesame seeds to top


  1. Slice the tofu into small cubes. (You can also buy it pre-cubed.)
  2. Combine the soy sauce, sesame oil, ginger, and honey in a bowl and whisk together to make the marinade.
  3. Pour the marinade over the tofu in a separate bowl and place it in the refrigerator for 20 minutes to an hour. (I usually do an hour.)
  4. Preheat your oven to 204°c. Cover a pan or glass dish with foil, curling up the edges so the marinade won't leak.
  5. Pour the marinated tofu into the dish. Cubes can be overlapping or stacked on top of each other.
  6. Sprinkle the tofu with sesame seeds.
  7. Bake for 30-45 minutes, until most of the liquid is gone and the tofu pieces on top have slightly browned.
  8. Serve immediately or store in the refrigerator for 3-5 days.


Calories per serving
More from POPSUGAR
From Our Partners
What to Buy With Your FSA Before the Grace Period Ends
What to Eat on a Pescatarian Diet
The Best Matcha Powders on Amazon
How to Journal For Your Mental Health
Bebe Rexha Opens Up About Bipolar Disorder in New Interview
Why I Stopped Counting Calories in Favour of Intuitive Eating
7 Habits That Make the Flu Worse
Why I Wish I Didn't Keep My Social Anxiety a Secret
Fascia Conditioning Classes Helped Aid My Body Aches
Trader Joe's Everything but the Bagel Seasoning
Healthy Baked Good Recipes With Protein Powder
The Best Foods For Period Cramps, According to a Dietitian
Latest Health & Fitness
All the Latest From Ryan Reynolds