Tasty Tofu Recipes For Kids

Introducing Tofu to Kids: Why It’s Important

Want tasty tofu recipes for kids? As a parent, one of your top priorities is ensuring that your children are getting the best nutrition possible. This can be challenging, especially when picky eaters refuse to try new foods. 

Tofu Recipe for Kids

However, introducing healthy foods to kids at a young age can help set them up for a lifetime of good health and eating habits. Tofu is one food you should consider adding to your child’s diet. 

Tofu is a plant-based protein made from soybeans, water and a coagulant (such as nigari or calcium sulfate). It is a staple in many Asian cuisines and has gained popularity in recent years due to its versatility and nutritional benefits. 

Tofu is low in calories but high in protein, making it an excellent meat alternative for vegetarians and vegans.

Additionally, it contains all nine essential amino acids that our bodies need for growth and repair. 

Top 10 Ways to Add Tofu to Recipes for Kids

1. Tofu can be a versatile and nutritious ingredient for kids’ meals.
2. Soft tofu is a great option for introducing tofu to young children due to its creamy texture.
3. Incorporate tofu into familiar dishes like stir-fries, noodles, or tacos to make it more appealing to kids.
4. Marinating tofu in flavorful sauces or seasonings can enhance its taste and make it more appealing to picky eaters.
5. Crispy tofu bites or nuggets can be a fun and tasty way to introduce tofu to kids who enjoy finger foods.
6. Adding tofu to smoothies or blending it into creamy dips can be a sneaky way to incorporate it into kids’ diets.
7. Tofu can be used as a substitute for meat in recipes like burgers or meatballs, providing a healthier alternative.
8. Experiment with different cooking methods such as baking, grilling, or pan-frying to achieve different textures and flavors.
9. Encourage kids to participate in the tofu preparation process, such as pressing the tofu or helping with seasoning.
10. Remember to consider any dietary restrictions or allergies when preparing tofu recipes for kids.

Breakfast tofu recipes for kids

Tofu Scramble Recipe with Veggies and Seasoning

Breakfast is an important meal, and you can make it healthy with a delicious tofu scramble.

It’s full of protein, fiber, and important vitamins. Plus, it’s super easy to make! Here’s how:

You’ll need:

  • 1 block of firm tofu
  • 1 bell pepper
  • 1 onion
  • A handful of spinach
  • Salt and pepper
  • Turmeric powder
  • Olive oil


  1. Take the tofu and wrap it in paper towels or a clean kitchen cloth to remove excess moisture. Let it sit for about 10 minutes.
  2. Heat some olive oil in a frying pan over medium heat.
  3. Chop the onion and add it to the pan. Sauté until the onions become translucent.
  4. Dice the bell pepper and add it to the pan along with the spinach leaves.
  5. Take the drained tofu and crumble it into the pan using your hands or a fork. Make small pieces that look like scrambled eggs.
  6. Season with salt, pepper, and a sprinkle of turmeric powder for some extra flavor.
  7. Sauté everything together until the vegetables are cooked and the tofu is heated through.

Serve the tofu scramble hot with some whole-grain toast or sliced avocado on top.

It’s a tasty and nutritious breakfast option that you can enjoy again and again.

Tofu Smoothie Bowl Recipe with Fruits and Toppings

If you’re in a rush but still want a healthy breakfast, try making a tofu smoothie bowl! It’s an easy way to pack in nutrients from fruits and veggies while also incorporating protein from tofu. Here’s how you can make this yummy breakfast: 

Here’s how to make this tasty breakfast:

You’ll need:

  • 1 block of silken tofu
  • 1 cup of frozen mixed berries
  • Half a banana
  • A splash of almond milk
  • Toppings of your choice (granola, fresh fruits, nuts)
Mixed Berry Tofu Smoothie for Kids


  1. Put the silken tofu, mixed berries, banana, and a splash of almond milk in a blender. Blend until everything is smooth.
  2. Pour the smooth mixture into a bowl.
  3. Add your favorite toppings, such as granola, fresh fruits, and nuts, to your liking.

Tofu is a versatile ingredient that can be used in many different meals or snacks for kids!

These breakfast recipes are just the beginning of creating delicious tofu dishes that kids will love.

Lunch tofu recipes for kids

Tofu Nuggets Recipe with Dipping Sauce

Tofu nuggets can be a fun and delicious alternative to chicken nuggets.

Plus, they’re packed with protein and nutrients that your kids need! 

Here’s a simple recipe for homemade tofu nuggets that you can make with ease. Give it a try!

You’ll need these ingredients:

  • 1 block of firm tofu
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Salt and pepper (to taste)
  • 1 beaten egg (or flax egg for a vegan option)
  • 3/4 cup breadcrumbs
Tofu Nuggets for Kids

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Follow these instructions:

  1. Preheat your oven to 375°F.
  2. Drain the tofu and remove any excess water by pressing it gently.
  3. Cut the tofu into small nugget-sized pieces.
  4. In a bowl, mix together the flour, garlic powder, onion powder, salt, and pepper.
  5. In another bowl, beat the egg (or prepare the flax egg).
  6. Place the breadcrumbs in a third bowl.
  7. Take each tofu piece and dip it first in the flour mixture, then in the beaten egg, and finally, coat it with breadcrumbs.
  8. Arrange the coated tofu nuggets on a baking sheet lined with parchment paper or a silicone mat.
  9. Bake the nuggets for about 20 minutes or until they turn golden brown.

Serve these crispy tofu nuggets with your kids’ favorite dipping sauce, such as ketchup or honey mustard.

Enjoy these tasty bites together!

Tofu Banh Mi Sandwich Recipe with Pickled Veggies and Herbs

If you want a delicious and filling lunch that’s still healthy, try making a tofu banh mi sandwich! This flavorful combination of pickled veggies, fresh herbs, and marinated tofu will impress even picky eaters.

Here’s what you’ll need:

For Pickled Veggies:

  • 1 carrot, cut into thin strips (julienned)
  • 1/4 daikon radish, cut into thin strips (julienned)
  • 1/4 cup rice vinegar
  • 1 tablespoon sugar
  • 1/2 teaspoon salt

For Tofu Marinade:

  • 1 block of firm tofu
  • 3 tablespoons soy sauce or tamari
  • 2 tablespoons maple syrup or honey
  • 1 tablespoon rice vinegar

Other Sandwich Fixings:

  • Baguette or bread of your choice
  • Mayonnaise (or vegan mayo)
  • Fresh cilantro leaves
  • Thinly sliced jalapeño (optional)
Tofu Banh Mi Sandwich

Here’s how to make the tofu banh mi sandwich:

  1. In a bowl, combine the pickled veggies ingredients (carrot, daikon radish, rice vinegar, sugar, and salt). Let them sit for at least an hour to pickle.
  2. Preheat your oven to 375°F.
  3. Drain the tofu and slice it into thin pieces.
  4. In a separate bowl, mix together the marinade ingredients (soy sauce or tamari, maple syrup or honey, and rice vinegar). Marinate the tofu slices in this mixture for at least 30 minutes.
  5. Place the marinated tofu slices on a baking sheet lined with parchment paper or a silicone mat. Bake for about 20 minutes, flipping the slices halfway through cooking, until they become browned on both sides.
  6. Slice open your chosen baguette or bread and spread mayonnaise on both sides.
  7. Arrange the pickled veggies, fresh cilantro leaves, jalapeño slices (if desired), and baked tofu slices onto the sandwich.

Enjoy this tasty and satisfying lunch option that’s packed with crunchy veggies and savory flavors!

tofu recipes for kids for Dinner

Teriyaki Tofu Stir-Fry Recipe with Rice and Veggies

Stir-fry is a delicious and quick dinner option that can easily incorporate tofu. This teriyaki tofu stir-fry recipe is a perfect example of how to make a flavorful, healthy meal that kids will love.

Teriyaki Tofu Stir-Fry Recipe

Ingredients for Teriyaki Tofu Stir-Fry:

  • Rice (according to package instructions) or use leftover rice
  • Oil
  • Chopped veggies (bell peppers, carrots, broccoli florets) or veggies of choice
  • Firm tofu, cubed
  • Teriyaki sauce


  1. Prepare the rice according to the package instructions. Alternatively, you can use leftover rice if you have any.
  2. Heat some oil in a wok or large skillet over medium-high heat.
  3. Once the oil is hot, add in the chopped veggies such as bell peppers, carrots, and broccoli florets.
  4. Stir the veggies frequently as they cook, allowing them to soften but still retain a little crunch.
  5. Add the cubed tofu to the skillet and stir for 1-2 minutes, ensuring it becomes lightly browned on all sides.
  6. Pour the teriyaki sauce into the skillet, coating the tofu and veggies. Continue stirring for another 1-2 minutes, ensuring everything is well coated and heated through.
  7. Serve the flavorful stir-fry over the cooked rice for a satisfying and nutritious meal that combines protein from tofu and a variety of veggies.

Enjoy this delicious teriyaki tofu stir-fry with your family.

It’s a quick and healthy dinner option that’s sure to be a hit!

BBQ Tofu Kebab Recipe with Colorful Bell Peppers and Onions

Kebabs are always fun to eat – especially when they’re on skewers!

This BBQ tofu kebab recipe is perfect for summertime grilling or indoor broiling during colder months. 

Ingredients for BBQ Tofu Kebabs:

  • Firm tofu, cut into cubes
  • Colorful bell peppers
  • Onions
  • BBQ sauce
  • Soy sauce or tamari
  • Garlic powder
  • Skewers


  1. Prepare your ingredients by cutting the firm tofu into cubes. Slice the colorful bell peppers and onions into pieces that are suitable for skewering.
  2. Thread the tofu cubes, bell peppers, and onions onto skewers, alternating between the different ingredients. This creates an appealing visual effect that will make the kebabs more enticing for kids.
  3. In a small bowl, mix BBQ sauce, soy sauce (or tamari), and garlic powder. You can use ready-made BBQ sauce or make your own for an extra burst of flavor.
  4. Generously brush the sauce mixture onto each kebab, ensuring that all sides are coated evenly.
  5. If grilling, place the kebabs on a preheated grill over medium heat. Cook for about 10-15 minutes, turning occasionally, until everything is slightly charred and heated through.
  6. If broiling, arrange the kebabs on a baking sheet and place them under the broiler. Cook for approximately 10-15 minutes, turning occasionally, until they are slightly charred and heated through.
  7. Once cooked, remove the kebabs from the grill or broiler.
  8. Serve the BBQ tofu kebabs

This recipe is a great way to introduce tofu to your kids in an enjoyable way.

The combination of flavors and textures in these BBQ tofu kebabs will surely make mealtime a delightful experience for the whole family.

Fun Snacks with Tofu

Who says healthy snacks can’t be fun? These two recipes will show you that tofu can easily be transformed into delicious treats that even the pickiest eaters will love! 

Chocolate Tofu Pudding Recipe

Yes, you read that right – chocolate and tofu in the same recipe!

This pudding is creamy, rich, and absolutely scrumptious. And the best part? 

It’s packed with protein and nutrients that your kids need to grow up strong and healthy.

Ingredients for Chocolate Tofu Pudding:

  • 1 package silken tofu
  • 1/4 cup cocoa powder
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
Kids recipe for Tofu Chocolate pudding


  1. In a blender, combine the silken tofu, cocoa powder, maple syrup, and vanilla extract.
  2. Blend the ingredients until smooth, ensuring there are no lumps and everything is well combined.
  3. Taste the pudding and adjust the sweetness by adding more or less maple syrup according to your preference.
  4. Once the mixture is smooth and sweetened to your liking, pour it into small cups or bowls.
  5. Place the cups or bowls of pudding in the refrigerator and let them chill for at least an hour, allowing the pudding to set and thicken.

Before serving, you can get creative with toppings such as sliced bananas or berries, adding a touch of freshness and extra flavor.

Enjoy this creamy and indulgent chocolate tofu pudding that’s not only delicious but also provides protein and nutrients for your kids’ growth and well-being.

Fruit Skewers with Tofu Cubes

If your kids love snacking on fruits, this recipe is perfect for them.

Not only does it provide a sweet treat, but it also includes a serving of protein from the tofu cubes. 

Ingredients for Fruit Skewers with Tofu Cubes:

  • Assorted fruits (strawberries, bananas, pineapple chunks)
  • 1 package firm tofu
  • Wooden skewers


  1. Cut the firm tofu into small cubes, approximately 1 inch in size.
  2. Prepare the assorted fruits by washing them and cutting them into bite-sized pieces. Use strawberries, bananas, and pineapple chunks, or any other fruits your kids enjoy.
  3. Take wooden skewers and thread the fruits onto them, alternating between different types of fruit. Leave some space at the end of each skewer for the tofu cubes.
  4. Once you have assembled all the fruit skewers, place one tofu cube onto each skewer as the final item.
  5. Optional: For extra flavor, you can drizzle honey or serve with a yogurt dip for dipping the fruit and tofu.
  6. Serve these delicious fruit skewers with tofu cubes as a quick and healthy snack option or pack them in your kids’ lunchboxes for a fun and nutritious treat.

Enjoy these refreshing fruit skewers with the added protein of tofu, providing a balanced and enjoyable snack for your kids.

You can also drizzle honey or a yogurt dip for added flavor.

These skewers are perfect for a quick snack or for packing in your kids’ lunchboxes. 

Tips for Cooking with Kids

Cooking with kids can seem daunting and even dangerous, but it can be a great way to bond with your children while teaching them important life skills.


When it comes to cooking with tofu, there are some tips and tricks that can make the process go smoothly and ensure that your kids have fun in the kitchen. 

Encourage Kids to Participate in Meal Prep

One of the best ways to get kids excited about cooking is by involving them in meal prep.

Depending on their age and skill level, they can help with tasks such as washing produce, measuring ingredients, or stirring a pot on the stove. 

This gives them a sense of accomplishment and helps them feel like they’re contributing to the family meal. When working with tofu specifically, you could ask your child to help drain and press the tofu before cooking. 

This is a simple task that even young kids can do with supervision. They might also enjoy crumbling the tofu for recipes like scramble or nuggets. 

Use Kid-Friendly Kitchen Tools such as Plastic Knives or Safety Scissors.

Another way to make cooking with kids safer is by using kid-friendly kitchen tools.

Plastic knives or safety scissors are perfect for younger kids who want to help chop veggies or herbs. They’re much safer than using sharp metal knives and still allow children to participate in meal prep. 

You could also invest in some fun kitchen gadgets like a spiralizer for making zucchini noodles or a cookie cutter set for creating fun shapes out of fruit or veggies. These tools make cooking more enjoyable and encourage kids to try new foods they might otherwise be hesitant about. 

Cooking with your kids is a great way to spend quality time together while teaching essential life skills.

By following these tips and tricks when working with tofu, you can create delicious and healthy meals that the whole family will love. 


Recap of Benefits of Incorporating Tofu into Kids’ Diets

Incorporating tofu into kids’ diets can offer numerous health benefits. Tofu is a great source of protein, calcium, iron, and other essential vitamins and minerals. 

Plant-based proteins like tofu have been linked to lower risks of heart disease, obesity, and certain types of cancer. By introducing tofu at a young age, children can develop a taste for healthy foods that will carry over into adulthood. 

Tofu is also a versatile ingredient that can be used in various recipes for breakfast, lunch, dinner or snacks.

Instead of relying on processed meat products like chicken nuggets or hot dogs, which are high in sodium and preservatives, using tofu as an alternative provides a healthier option for growing bodies. 

Emphasize the Importance of Making Healthy Eating Fun and Enjoyable

Healthy eating doesn’t have to be bland or tasteless! Making food exciting and enjoyable is key to encouraging kids to try new things. With the right recipes and presentation techniques, even the pickiest eaters can find joy in nutritious meals. 

One way to make healthy eating fun is by involving kids in meal planning and preparation. Let them choose the recipe or ingredients they want to use (within reason) and encourage them to assist with cooking tasks such as measuring ingredients or mixing batter. 

kids tofu recipes

This teaches them valuable kitchen skills and gives them a sense of ownership over their meals. Another way to make healthy eating enjoyable is by presenting food creatively

Use cookie cutters to turn fruits or vegetables into fun shapes or arrange colorful dishes on plates with different textures for visual appeal.

By making mealtime more exciting with these simple tricks, kids are likelier to try new foods like delicious tofu recipes! 

FAQs about Tofu Recipes for Kids:

Q: Are tofu recipes suitable for picky eaters?

A: Introducing tofu to picky eaters can be a challenge, but tofu is versatile and can be prepared in various delicious ways that may appeal to their taste buds. The recipes provided in this article offer a range of flavors and textures to make tofu more enjoyable for kids.

Q: Can tofu recipes provide enough protein for growing kids?

A: Absolutely! Tofu is a fantastic source of plant-based protein, and it contains all nine essential amino acids that are crucial for growth and development. Incorporating tofu into kids’ diets can help ensure they receive adequate protein while enjoying tasty meals.

Q: Are these tofu recipes easy to prepare with kids?

A: Yes! These recipes are designed to be kid-friendly and involve children in the cooking process. From simple tasks like crumbling tofu to measuring ingredients and assembling kebabs or skewers, kids can actively participate and have fun while preparing these tofu recipes.

Q: Can tofu recipes be used for different meals throughout the day?

A: Definitely! Tofu is incredibly versatile and can be incorporated into various meals, including breakfast, lunch, dinner, and snacks. The article provides tofu recipes for each mealtime, allowing you to introduce tofu into your child’s diet throughout the day.

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By using these tofu recipes, you can make healthy and delicious meals that your kids will enjoy, while also providing them with essential nutrients and encouraging their interest in nutritious foods.

Rebekah Plec

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