Tasty Tofu

Looking to try tofu, but don’t know where to start? Our Baked Tofu with Thai Peanut Sauce is the perfect recipe for beginners and experts alike. Thanks to its simplicity, powerful flavors, and vegan ingredients, this dish will quickly become a favorite in no time at all! It’s quite versatile, as it can be made for work lunches, dinner date nights, or a side dish for an upcoming dinner party. This recipe is also a great alternative to take-out, as it’s full of nutritious ingredients that will keep both your taste buds (and wallet!) happy. Tofu is a fabulous alternative protein source for any diet, and we are sure that this recipe will become a favorite in your household–we know it’s a staple in our kitchens!

Prominent Protein

Tofu is a great way to increase your protein, calcium, and omega-3 fatty acid intake, especially while on a plant-based diet, so incorporating this food source is a good idea. In fact, studies have shown that soybeans contain substances like isoflavones, lectins, saponins, and fiber- all components that help improve cardiovascular health. In addition, soy products are also known to help reduce inflammation in the body, hypertension, as well as lower risk of hyperglycemia (1). Still pondering on adding tofu to your diet? You may want to include it soon considering all the cardiovascular health benefits. So, what are you waiting for? Go ahead and give this recipe a shot–it’s an easy, go-to meal that is sure to leave you wanting more.

Perfect Pairings

Need dinner inspiration? Try pairing our baked tofu with Roasted Colored Fingerling Potatoes to your plate for a colorful, well-balanced meal!  The beauty of tofu is that it pairs well with almost anything you choose to eat it with! Below are a few more recipes that we think that this tofu would pair well with. Bon appetit!

Colorful Quinoa and Pecan Salad

Spinach and Grilled Apricot Salad

Chard Salad with Carrots, Beets and Sunflower Seeds

Chickpea and Sorghum Vegetable Bowl

Baked Tofu with Thai Style Peanut Sauce

Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 4 servings


Thai Style Peanut Sauce

  • 1/4 tsp coconut oil, or olive oil
  • 2 garlic cloves, minced
  • 1 cup coconut milk, canned
  • 3/4 cup coconut water
  • 3/4 cup water
  • 2 tbsp low sodium gluten free tamari, or soy sauce or coconut aminos
  • 2 tbsp red curry paste
  • 3/4 cup smooth peanut butter
  • 1 tbsp sorghum syrup, or honey
  • Red pepper flakes, optional


  • 14 ounces extra firm tofu, cubed*


Thai Style Peanut Sauce

  1. Heat coconut oil in a saucepan over medium heat. Add garlic and sauté until browned.

  2. Add coconut milk, coconut water, water, and tamari, and whisk together. Add curry paste; stir for 1 minute. Whisk in peanut butter and sorghum syrup, and bring to a simmer. Cook for about 5 minutes. Add red pepper flakes if desired.

  3. Remove from heat, cool and set aside.


  1. Preheat oven to 400° F.

  2. Drain and press tofu. You can use a tofu press, or an alternative method using a clean towel and a clean plate. Roll up the tofu with the towel, place it on the plate, cover with the flat side of another plate, and stack 3 books on top. Leave for 15-45 minutes, depending on the desired texture of the tofu.

  3. Place cubed tofu on a parchment lined baking pan in one single layer and bake for 20 minutes until firm.

  4. Once firm, add ¼ cup peanut sauce to the tofu and mix well. Arrange in a single spread-out layer. Let cool.

  5. Use ¼ cup of sauce to either dip the tofu in or drizzle over the tofu. Serve over a salad, whole grains, of your choice with vegetables.

Recipe Notes

Nutrient Analysis:
Serving size: 3.5 oz serving Calories: 125 calories, Fat: 8 grams, Saturated fat: 2.5 gram, Carbohydrates: 3 gram, Sugar: 1 grams, Sodium: 111 milligrams, Fiber: 1 grams, Protein: 11 grams, Cholesterol: 0 milligrams

(1) Duncan AM, Ramdath DD, Renwick S, et al. Beyond the Cholesterol-Lowering Effect of Soy Protein: 
A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. 
Nutrients. 2017 Mar 24;9(4). https://www.ncbi.nlm.nih.gov/pubmed/28338639.

*Disclosure: Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. 
However, we were not compensated for this post. All opinions are our own.

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