Best Tofu Substitutes
Out of tofu? These are the best tofu substitutes you can use in cooking and baking — ranked by how well they work in most recipes. Whether you need a dairy-free swap, a pantry staple alternative, or just ran out mid-recipe, one of these 5 options will have you covered.
Tofu Substitution Options
Tempeh
Use instead of 1 block (14 oz) Firm Tofu
Tempeh has a firm, meaty bite with a nutty flavor. It holds its shape well when sliced or cubed. Marinate and use in stir-fries, grain bowls, sandwiches, and tacos. Has more protein and fiber than tofu.
Seitan
Use instead of 1 block (14 oz) Firm Tofu
Seitan (wheat gluten) has a chewy, meat-like texture — the most convincing meat alternative for texture. Use in stews, stir-fries, and sandwiches. Avoid if gluten-sensitive.
Cooked Chickpeas
Use instead of 1 block (14 oz) Firm Tofu
Chickpeas provide plant protein and a hearty texture in curries, stews, and grain bowls. Roast them for a crispy texture similar to pressed, baked tofu. Smash some to help absorb the sauce.
Paneer
Use instead of 1 block (14 oz) Firm Tofu
Paneer is a fresh Indian cheese that doesn't melt and holds its shape when cooked — very similar to firm tofu. Use in curries (saag paneer, palak), stir-fries, and grilled dishes. Not vegan.
Hearts of Palm, chopped
Use instead of 1 block (14 oz) Firm Tofu
Hearts of palm have a soft, slightly fibrous texture that works well in "fish" and "crab" style recipes. They absorb seasoning beautifully and are excellent in tacos, ceviche, and pasta dishes.
Frequently Asked Questions
What is the best substitute for tofu?
The best substitutes for tofu are Tempeh, Seitan, Cooked Chickpeas. Tempeh has a firm, meaty bite with a nutty flavor. It holds its shape well when sliced or cubed. Marinate and use in stir-fries, grain bowls, sandwiches, and tacos. Has more protein and fiber than tofu.
Can I use Seitan instead of tofu?
Seitan (wheat gluten) has a chewy, meat-like texture — the most convincing meat alternative for texture. Use in stews, stir-fries, and sandwiches. Avoid if gluten-sensitive.
How do I substitute tofu in baking?
When substituting tofu in baking, it's important to match the ratio carefully. Check the individual substitution notes above for exact measurements and tips for each swap.