17 Incredible Tofu Substitutes You Must Know Right Now!

Tofu, also known as bean curd, is an excellent meat alternative that may help you add protein to your diet if you want to be vegan or vegetarian. But what if you become tired of the same old and want to look into alternative possibilities for a healthy protein source?

Don’t worry, turning completely vegetarian or vegan isn’t that difficult or frightening if you know what you’re doing and how to care for your health. Here are some Tofu substitutes for case you wish to branch out or are just not a fan of Tofu.

  1. Chickpeas
  2. Quinoa
  3. Beans, black
  4. Beans Cannellini
  5. Dried Beans
  6. Beans, pinto
  7. Nuts
  8. Seitan
  9. Tempeh

If you are still unable to locate the above-mentioned substitutions, continue reading this page to learn more about the entire list of Tofu alternatives.

The Best Tofu Substitutes


Chickpeas, also known as Garbanzo beans, have recently become a favorite of mine. I’ve been incorporating them into practically every salad dish I make, creating homemade hummus, and just roasting them with a little salt to create a nutritious and crispy snack.

Chickpeas or garbanzo beans have kind of a nutty taste and grainy, meaty texture, making them an excellent addition to salads, veggies, and Mediterranean cuisine.
They are also wildly used in a vegetarian or vegan diet.Chickpeas are a rich source of fiber, protein, and lots of vitamins and minerals. Chickpeas also have a lot of health benefits, such as regulating weight and helping with weight loss, improving the digestion tract, and reducing the risk of heart disease and any diseases in general.
Chickpeas are excellent tofu and meat substitutes because they are a great source of protein so I would definitely pick this substitute for the next ”Tofu emergency”.


This is a fantastic plant-based protein boost with a nutty taste for those of you who follow a plant-based diet. Quinoa seeds include roughly 9 grams of protein per 200 grams.

Quinoa seeds are also abundant in amino acids, which are beneficial to your immune system. Quinoa ranks first in terms of fiber content when compared to other cereals. 1 cup cooked quinoa has 5 grams of fiber.

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These kinds of seeds are becoming more common in the current world. It’s a great addition to most salads, a good substitution for spaghetti, and it makes a superb vegetarian burger.

Black Beans

Black beans, like chickpeas, lentils, and peas, belong to the legume family. Because of their tough shells, they are also known as turtle beans. Black beans are also utilized in plant-based diets and a variety of other diets.

They are a good dose of protein, fat, and fiber. One cup of black beans contains roughly 10 grams of nutritious protein.

Don’t get me wrong: you can choose your own bean. It does not have to be exclusively black beans. If you don’t already have them, search your pantry for Cannellini beans, dry beans, and Pinto beans.

Cannelini Beans

Cannelini bean is the most well-known variety of bean due to its distinct kidney form, earning it the moniker The Kidney Bean or White Kidney Beans.

Cannellini beans have a nutty and earthy taste that is ideal for stews and salads, and they merit the title of best side dish.

Cannellini beans are available at your local store. They are often available canned, so look for them in the can area of the store.

Dry Beans

I know that most people are afraid of cooking dry beans because, well, they’re dry, and how can you prepare something like that? Let me tell you, although it does take some time, it is really rather simple.


  • Fill a saucepan halfway with cold water and add your beans.
  • Let the beans to soak overnight at room temperature. You may also store them in the refrigerator if that is more convenient for you.
  • When it’s time to cook them, remove the beans from the cold water and place them in a new batch of water (the amount isnt important just make sure to cover the beans)
  • Bring the beans and water to a gentle simmer, not a boil. This entails cooking on low heat to prevent boiling and making the beans too mushy and soft.
  • Sauté them in this manner for approximately an hour to an hour and a half, or until tender. Again, it’s not mushy, but it’s delicate.
  • This dish’s spice is entirely up to you. Make careful to season with salt and pepper. I also add some minced garlic, shallots or onions, and dry red pepper.
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Pinto Beans

Pinto beans are ideal for preparing tasty Mexican dishes such as chili. You may also re-fry them as a side dish or include them into your favorite salad dishes.

These beans are available in both dry and tinned forms. In any case, they contribute to the creation of delectable foods that are high in protein and nutritious value.

Dry Pinto beans, like other types of beans, must be soaked overnight. The procedure is identical to that of dried beans: soak them in cold water overnight.


Everyone knows that a handful of nuts may help you get more protein in your diet. Walnuts, almonds, hazelnuts, and, of course, Macadamia nuts are my favorites.

100 grams of mixed nuts provide around 22 grams of protein and 60 grams of fat.


For those who don’t mind gluten in their diet, seitan is a suitable tofu and meat alternative. Please do not use this product if you are on a gluten-free diet or have a gluten sensitivity. This is why.

Seitan is a white, spongy food manufactured from wheat gluten that resembles tofu. Its mild taste goes well with everything, including salads, soups, Asian dishes, and, of course, grilling it like meat. Seitan has a meatier and firmer texture than tofu, as well as being a touch stringier and chewier.


Tempeh is another good tofu alternative that tastes comparable to both tofu and seitan. Because of the dull taste of this product, it absolutely needs to be flavored. Season it with garlic, paprika, honey, lemon, and a drizzle of olive oil.

Other Tofu Alternatives


As we all know, the key component in genuine Tofu is, of course, soybeans, which have a high protein content. Thus it seems to reason that we would advocate soy as a replacement for tofu. Soy is one of the greatest vegan protein sources.


Lentils, like other legumes, are an excellent source of protein and fiber. Soups, stews, vegan burgers, and other foods may all be made using legumes. My all-time favorite childhood recipe is lentil soup with only a dash of apple cider vinegar.

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Although being substantially higher in fiber, broccoli is one of the vegan alternatives that may sometimes substitute meat and tofu. This is due to the meaty texture of broccoli. Make a delicious broccoli salad with Greek yogurt for some added protein.


Milk, cheese, yogurt, ayran, and kefir are excellent sources of animal protein. Not only are they rich in protein, but they are also high in calcium.

If you are vegan and do not eat animal products, you may look for milk alternatives such as almond milk, soy milk (to get all that soy protein), coconut milk, or rice milk.

[Related Article: What Is the Different Between Buttermilk, Sour Cream, and Milk in Baking?]


The egg is one of the most common methods to get your protein fix. That is, if you are not on a vegan diet. But, eggs are excellent vegetarian replacements. One egg has 7 grams of protein, which is rather high!

Soy-Based Foods

Soy-based products or meals may undoubtedly be used in lieu of tofu in your recipes. You may use Edamame, Miso, soy milk, soy meat substitutes, and so on.


We couldn’t leave out the most delectable source of protein for all of you meat eaters. Meat eating is the easiest approach to maintain a healthy lifestyle and acquire enough protein without having to think about it too much. You are free to choose whatever sort of meat you like.

[Related Article: The Fast And Simple Method To Make Meatloaf At 375°F]


What is a good substitute for tofu?

Instead of tofu, use another high-protein ingredient such as seitan, lentils, beans, or a soy-free meat substitute.

What is like tofu but not tofu?

It is as follows: Tempeh is often marketed as a relative or variety of tofu: It is also composed of soy! It’s packaged in a block! It’s delicious in stir-fries and sandwiches alike!

What is an alternative to soy tofu?

Shan tofu made with chickpea flour is the most frequent recipe for soy-free tofu. Chickpea flour is just finely ground dry chickpeas, and it is now very simple to buy in grocery shops due to its usage in gluten-free baking.

What can I substitute for soft tofu?

Substitutes for Tofu

If the recipe asks for silken tofu (soft tofu), replace it with vegan yogurt made from rice, almond, or coconut milk. But, you may need to add a little cornstarch or a binder.

What is healthier than tofu?

Although both ingredients are great plant-based meat substitutes, tempeh is often thought to be the healthier choice since it is less processed than tofu.

What protein is a substitute for tofu?

Tempeh: Prepared from fermented and crushed soybeans, tempeh is abundant in protein, prebiotics, and other nutrients. Since it is more compact than tofu, it has more protein – a three-ounce portion contains 15 to 16 grams.

What is fluffy tofu called?

Puffed Tofu (Tofu Puffs), also known as bean curd puffs, is airy, golden crispy, and spongy, making it perfect for a quick stir fried.

What is the meat version of tofu?

Tempeh is not the same as tofu, despite the fact that they are both derived from soybeans. It has an earthy, nutty flavor and a greater protein content, making it an excellent meat alternative. It’s manufactured by fermenting partly cooked soybeans with a helpful mold (rhizopus).

What is a good source of protein that isn’t meat?

How to Get Protein Without Consuming Meat
Pulses. Pulses are a low-cost protein source that is also strong in fiber and iron.
Soya beans…. Quinoa…. Nuts…. Seeds…. Cereals and grains…. QuornTM.
More to come…

How do vegans get protein without tofu?

Tofu is a rich source of protein and iron, although those who are soy-free may receive these minerals elsewhere. Nuts and seeds are a wonderful place to start. Protein and iron are abundant in almonds, cashews, and pistachios. Walnuts, which are likewise high in protein, are also high in omega-3 fatty acids.

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