17 Healthy And Easy Tofu Recipes For Children

Tofu, also known as soybean curd, can help children’s development and growth when consumed in moderate amounts as part of a well-balanced diet. Therefore, include tofu in your child’s meal and cook various sweet and savory tofu recipes for kids to add texture, flavor, and nutrition to their meals.

Tofu is a fermented soy food with a meaty texture and a delicious umami taste. It is made by coagulating soy milk and compressing it into blocks that resemble cheese (1). Tofu comes in varying degrees of softnesses, including silky, soft, firm, and extra firm.

This post discusses several potential benefits of tofus and some delicious and nutritious tofu dishes for children.

Possible Health Benefits Of Tofu For Children

Tofu offers several long-term health benefits to children as they contain (2) (3):

• High-quality plant protein with all nine essential amino acids. Protein is vital for maintaining growth and development in children. Experts consider tofu a good replacement for red or processed meats (4) (5).
• Vitamins and minerals, such as vitamin B1, iron, calcium, manganese, selenium, phosphorus, magnesium, copper, zinc, and iron. These nutrients support several physiological functions necessary for the growth, development, and sustenance of children.
• Omega-3 fatty acids, such as alpha-linoleic (AL) and alpha-linolenic (ALA) fatty acids, which are vital for maintaining a healthy brain, eyes, and heart (6). Children between the ages of one and 18 need 0.7 to 1.6 grams of omega-3 fatty acids per day (7).
• Antioxidants, such as phenolics, flavonoids, and thiols, that combat free radical damage and reduce inflammation (8). These attributes are vital to boost the functions of the immune system.
• Bioactive compounds, such as isoflavones, that boost bone health, heart health, and improve metabolism over time (9). Several of these compounds also boost immunity and could also favorably impact gut microbiota (10).

Healthy And Delectable Tofu Recipes For Children

Below are some healthy and tasty tofu recipes that children and teens can consume across meals.

1. Stir-fry tofu

You will need:

• 1 cup firm tofu (thinly cubed)
• 1tbsp lime juice
• 2tbsp light soy sauce
• 1tbsp sesame oil
• 1tsp toasted sesame seeds
• ½ tsp sea salt
• 2tbsp olive oil

How to prepare: 

1. Add lime juice, sea salt, soy sauce, and sesame oil in a mixing bowl. Add tofu slices and toss gently to coat them evenly from all sides.
2. Let the tofu slices sit in the mixture for ten minutes and then drain.
3. Heat olive oil in a skillet over medium heat. Put the tofu slices in the pan and cook for two to three minutes, until the slices turn brown.
4. Turn each piece over and fry for an additional two to three minutes. Once the tofu looks golden brown on both sides, switch off the flame.
5. Transfer stir-fried tofu into a bowl and sprinkle toasted sesame seeds over them.
6. Serve the dish with stir-fried noodles, spaghetti or steamed brown rice in lunch or have it as an evening snack. You can serve this dish with stir-fried veggies, such as chives, asparagus, and broccoli, to up your child’s vegetable intake.

2. Pan-toasted tofu sandwich

You will need:

• 2 slices brown or multigrain bread
• 1 slice firm tofu
• 2 fresh lettuce leaves
• 1 onion (sliced)
• 1 tomato (sliced)
• 3tbsp mayonnaise
• 3tbsp tahini paste
• 1tsp dried oregano
• 1tbsp olive oil

How to prepare: 

1. Heat olive oil in a skillet over low heat. Place tofu slices on the skillet and toast each side until golden brown. Once done, switch off the flame, and set the skillet aside.
2. Place one bread slice onto a plate and spread a layer of mayonnaise and tahini each.
3. Place one lettuce leaf onto the sauce layer and top it up with a tomato slice, onion slice, and tofu slice.
4. Put a lettuce leaf onto the tofu slice, sprinkle dried oregano, and cover with another bread slice to make a sandwich.
5. Place the skillet over medium heat and toast both sides of each sandwich for five minutes.
6. After five minutes, turn off the heat and transfer the sandwich onto a plate. Serve hot with homemade hummus, mint chutney, or cheesy garlic dip as a healthy midday or evening snack for children across ages.

3. Tofu soup with vegetables

You will need:

• 1 cup extra firm tofu (cubed)
• 1 cup low-sodium chicken broth
• 1 cup button mushrooms (sliced)
• 1 (14.5oz.) can tomatoes
• ½ cup asparagus (chopped)
• ½ cup roasted sweet red pepper (chopped)
• ¼ cup fresh green peas
• 1 carrot (peeled and thinly sliced)
• 1tsp Italian seasoning
• 1tsp Cheddar cheese (grated)
• 3tbsp olive oil

How to prepare:

1. Place tofu pieces in a shallow dish and add two tablespoons of olive oil and Italian seasoning into the dish and coat the tofu pieces well. Put the dish in the refrigerator for two to four hours for marination.
2. Heat a tablespoon of olive oil in a Dutch pan over medium heat.
3. Add marinated tofu and cook for five to eight minutes, until tofu turns brown from both sides. Add chicken broth and tomatoes and bring the mixture to boil.
4. Just when the mixture starts to boil, reduce the heat and add mushrooms, peas, and asparagus. Simmer the mixture for additional five minutes or until vegetables turn tender.
5. Stir in the sweet pepper and cook for two to three minutes. Switch off the flame and set aside to come to cool down a bit.
6. Pour the soup into a bowl, garnish with grated cheese, and serve.
7. You can blend all the ingredients into a smooth-flowing fluid consistency for young children. You can serve with a slice of bread to make a complete meal.

4. Yellow tofu curry

You will need:

• 100 grams firm tofu
• 2tsp yellow curry paste
• 1 cup coconut milk
• 1 cup homemade vegetable stock
• 1 small onion (sliced )
• 1 carrot (peeled and sliced)
• 1 eggplant, small (sliced)
• 1 zucchini (sliced)
• 2tbsp rice bran oil
• Pinch of salt

How to prepare:

1. Heat oil in a saucepan over low heat. Add yellow curry paste and fry it gently while stirring continuously.
2. Add half a cup of coconut milk and continue cooking the mixture over medium heat while stirring continuously. Cook the mixture for about five to ten minutes until the coconut milk’s fat separates.
3. Add sliced onions, zucchini, carrot, eggplant, tofu, remaining coconut milk, and vegetable stock. Cook the curry on low heat until the vegetables turn soft and tender.
4. Turn off the flame and transfer the curry into a serving bowl. Serve with steamed or boiled brown or red rice to make a sumptuous lunch for your child.

5. Vegan tofu scramble

You will need:

• ½ cup tofu (grated)
• ½ cup fresh baby spinach
• ½ cup zucchini (diced)
• 1 onion (finely chopped)
• 2 garlic cloves (crushed)
• ¼tsp cumin powder
• ½tsp dried oregano
• 1tbsp lemon juice
• 1tbsp fresh parsley (chopped)
• 2tbsp olive oil

How to prepare: 

1. Heat olive oil in a saucepan over medium heat. Add onion, garlic, zucchini, cumin powder, and oregano. Cook for seven to eight minutes until zucchini turns tender and onions turn golden brown.
2. Add spinach and gently toss the mixture a couple of times until the spinach is wilted.
3. Add grated tofu and lime juice, and stir-fry for five to eight minutes. Turn off the flame and transfer the scrambled tofu to a serving plate.
4. Garnish with chopped parsley and serve with sourdough or flatbread in breakfast or lunch.

6. Cajun tofu taco

You will need:

• 2 corn tortillas
• ½ cup firm tofu (mashed)
• ½ cup white cabbage (finely shredded)
• 1 onion (finely chopped)
• 1 tomato (finely chopped
• 1tbsp lemon juice
• 2tbsp salsa sauce
• 1tsp dried oregano
• 1tsp cumin powder
• 1tsp garlic powder
• ¼tsp salt
• 2tbsp peanut oil

How to prepare: 

1. Put a tablespoon of oil, cumin powder, garlic powder, salt, oregano, and lemon juice into a bowl.  Add mashed tofu and toss the mixture gently to mix everything well.
2. Next, heat the remaining oil in a frying pan and fry onions until they turn golden brown. Add tomatoes, cabbage, mashed tofu mixture, salsa sauce, and cook for two minutes.
3. Transfer the tofu mixture into a bowl and heat tacos on the same frying pan for a minute or two.
4. Put the tacos on a plate, fill their center with the tofu mixture, and serve. You can serve warm tacos with yogurt, hummus or a cup of fresh lemonade as a midday snack.

7. Tofu salad

You will need:

• 1 cup red cabbage (finely shredded)
• ½ cup silken tofu (diced)
• ½ cup red onions (thinly sliced)
• 1 carrot (thinly grated)
• 2 garlic cloves (crushed)
• ¼tsp fresh ginger (finely grated)
• 1tbsp sweet chili sauce
• 1tbsp dark soy sauce
• 1tbsp sesame oil
• 1tsp toasted sesame seeds
• 1tbsp peanuts (roughly chopped)

How to prepare: 

1. Mix sweet chili sauce, ginger, garlic, soy sauce, and sesame oil in a mixing bowl.
2. Add tofu to the mixture and put it in the refrigerator for an hour to marinate.
3. After an hour, add onions, carrots, cabbage, sesame seeds, and peanuts to the tofu mixture. Toss a couple of times to ensure everything is mixed well.
4. Serve the salad in the main course or have it as a healthy snack between the meals.

8. Baked tofu with guacamole

You will need:

• 1 cup extra-firm tofu (cubed)
• 1tbsp corn starch
• 1tsp sea salt
• 1tsp Italian seasoning
• ½tsp garlic powder
• ¼tsp black pepper (crushed)
• 1tbsp virgin olive oil

How to prepare: 

1. Preheat the oven at 400°F (204.4°C). Line a baking tray with parchment paper and set aside.
2. Take a large mixing bowl and put all the ingredients into it. Gently toss the mixture to ensure tofu cubes coat evenly with the seasoning mix.
3. Spread the tofu cubes on the parchment paper with each cube a few centimeters away from one another. Put the baking tray into the oven and bake for 15 minutes.
4. After 15 minutes, remove the baking tray from the oven, and flip the tofu cubes. Place the tray into the oven and bake for an additional 15 minutes until the tofu turns light to golden brown from both sides.
5. Take out the tray and set aside to cool before serving. Serve with homemade guacamole to make a healthy and delicious snack for children and teens.

9. Tofu Banh Mi

You will need:

• 1 tbsp vegetable oil
• 1 baguette (quartered)
• 1 cup firm tofu (cubed)
• 1 cup baby spinach (chopped)
• 1 carrot (peeled and julienned)
• 1 red onion (thinly sliced)
• 2 lettuce leaves
• 1tbsp corn starch
• ¼ cup light soy sauce
• 1tsp Sriracha (for garnish)

How to prepare: 

1. Add half a tablespoon of cornstarch and tofu cubes in a mixing bowl. Give the mix a toss to coat tofu cubes with corn starch evenly. Set aside.
2. Heat oil in a skillet over medium heat. As the oil warms, put tofu cubes into the skillet and cook them for about five minutes, until they turn golden and crispy.
3. Once done, switch off the flame and transfer the tofu cubes to a plate.
4. Next, place a small saucepan on a low flame. Add soy sauce and the remaining corn starch into it. Whisk the mixture well for about five minutes until it thickens to form a bright-colored soy glaze.
5. Layer baguette slices with spinach, onions, lettuce leaves, cooked tofu, and carrots. Drizzle a layer of Sriracha and soy glaze. You can sprinkle some seeds on top.
6. Serve as a quick breakfast or evening snack. Add more seasonal veggies with toasted seeds to enhance the recipe’s nutritional value.

10. Tofu dumplings

You will need:

• 6 wonton wrappers (rice papers)
• ½ cup yellow onion (minced)
• 1 cup shiitake mushrooms (chopped)
• ½ cup red cabbage (finely shredded)
• ½ cup carrots (finely shredded)
• ½ cup tofu (shredded)
• ½ cup spring onions (finely chopped)
• 1tbsp soy sauce
• 1tbsp canola oil
• ½tbsp ginger (minced)
• ¼tsp black pepper (crushed)
• 1tsp sesame oil

How to prepare: 

1. Heat sesame oil in a large skillet over medium-high heat. As the oil warms, add minced ginger and saute for 25 to 30 seconds.
2. Once the ginger’s raw aroma fades, add onions and stir-fry for about two to three minutes or until they soften.
3. Add mushrooms, cabbage, and carrots and cook for two to three minutes. Add tofu and stir-fry for a minute or two. Dumplings are all about customization, you can make the fillings as per your liking.
4. Turn off the flame, add spring onions, black pepper, sesame oil, and soy sauce. Gently stir to mix everything well. The filling is ready.
5. Using a circular cutter, cut out circular shapes in the wonton wrappers and cover them with a damp paper towel to prevent drying.
6. Place the circular wrapper cut-out on a flat surface and place two teaspoons of the filling on one side of the wrapper.
7. Lightly moisten the edges of the other side of the wrapper with water and fold the sides together to create a semi-circle. Ensure that the edges are sealed properly and the filling isn’t coming out. You can make pleats at the folding edge by pressing the back of the spoon lightly.
8. Heat canola oil in a frying pan over medium-high heat. Once the oil begins heating, put dumplings in the pan. Fry for two to three minutes until the dumplings turn golden brown.
9. Reduce the flame to low and carefully pour in one-fourth cup water into the side of the pan. Immediately cover the pan and allow the dumplings to steam for about three to five minutes.
10. After five minutes, remove the lid and raise the flame to medium-high. Fry for an additional two to three minutes, until the dumplings are brown and crisp.
11. Transfer the dumplings to a serving plate and serve with homemade guacamole, mint dip, salsa or cheesy garlic dip.

11. Tofu lasagna

You will need:

• no-boil lasagna noodles
• ½ cup extra-firm tofu
• ¼ cup black beans
• ½ cup fire-roasted tomatoes
• ½ cup tomato paste
• ½ cup water
• 1 small onion (finely chopped)
• 1tbsp fresh basil (finely chopped)
• 1tsp salt
• 1tsp dried oregano
• ½tsp black pepper powder
• ¼ tsp garlic powder
• 2tbsp raw cashews
• 2tbsp olive oil

How to prepare: 

1. Preheat the oven to 375°F (190.5°C).
2. Put a saucepan on medium-high heat and add black beans, tomatoes, tomato paste, water, onion, oregano, garlic powder, salt, and pepper.
3. Cook the mixture for ten minutes, stirring frequently. After ten minutes, reduce heat and simmer uncovered for 25 to 30 minutes, stirring occasionally. The tomato sauce is ready.
4. Next, finely ground cashews using a grinder or food processor. Transfer the powder into a bowl and add tofu, olive oil, and basil to prepare the tofu mixture.
5. Take a ceramic baking dish and spread a cup of tomato sauce and tofu mixture into it. Place lasagna noodles and again spread the tomato sauce and tofu mixture layers. Ensure noodles are completely covered.
6. Bake for 40 minutes or until noodles turn tender. Take out from the oven and let stand for ten to 15 minutes before serving. Sprinkle with some mozzarella or parmesan cheese.
7. Serve this mouth-watering, healthy lasagna in lunch, dinner, or let your children enjoy it as a sumptuous snack.

12. Tofu burrito

You will need:

• 2 tortilla wraps (corn or wheat)
• 1 cup grape tomatoes (halved)
• 2 cups fresh spinach (chopped)
• ½ cup extra-firm tofu (crumbled)
• 1 potato (peeled and cubed)
• ½tsp smoked paprika
• ½tsp dried oregano
• 2tsp garlic powder
• Salt and black pepper, to taste
• 1tbsp low-sodium soy sauce
• 1tsp onion powder
• Olive oil

How to prepare: 

1. Preheat the oven to 400°F (200°C).
2. Put potatoes on a baking sheet and drizzle olive oil over them. Sprinkle paprika, oregano, half a teaspoon of garlic powder, salt, pepper, and toss until all the potatoes are coated well.
3. Bake the potatoes for 20 to 25 minutes, until the potatoes turn tender. Once done, set aside.
4. Heat olive oil in a saucepan over medium heat. Add crumbled tofu and cook for five minutes, until the tofu is slightly golden.
5. Next, add soy sauce, garlic powder, onion powder, salt, and pepper. Stir the mixture until well-cooked.
6. Add tomatoes and cook for another five to seven minutes, until the tomatoes begin wrinkling.
7. Add spinach and cook the mix until spinach wilts. Turn off the flame and add baked potatoes to the mix. The burrito filling is ready. You can also add some avocado.
8. Put a tortilla wrap on a flat surface and spread two tablespoons of burrito filling at one of its corners, and wrap the tortilla to make a roll.
9. Serve with homemade hummus and a glass of fresh ginger ale or lemonade.

13. Devilled tofu tikkas

You will need:

• ½ cup firm tofu (cubed)
• 2 shallots (halved)
• 2 small potatoes (halved)
• 1 zucchini (peeled and sliced)
• 1 yellow pepper (deseeded and diced)
• 2tbsp tomato purée
• 2tbsp light soy sauce
• 1tbsp organic honey
• 1tbsp mustard sauce
• 1tbsp sesame oil

How to prepare: 

1. Boil water in a saucepan over low heat and cook potatoes in it for seven to eight minutes, until they turn tender.
2. Once done, drain the water and pat the potatoes dry using a paper towel. Set aside.
3. Mix tomato puree, soy sauce, oil, honey, mustard, and seasonings in a bowl to prepare the marinade.
4. Put tofu cubes into the marinade and let the cubes sit for at least 10 to 15 minutes.
5. After 15 minutes, heat the grill and thread the shallots, potatoes, courgette and peppers, and tofu cubes onto skewers.
6. Put the skewers on the grill and grill for ten minutes, frequently turning, until they turn crisp and brown from all the sides.
7. Put the skewers on a serving plate with homemade mint mayo, hummus, or guacamole.

14. Tofu popsicles

You will need:

• silken tofu
• 5oz. dark chocolate
• ½ cup nuts powder (cashews, walnuts, and almonds)
• 2tbsp brown sugar
• 1tbsp honey
• 1tsp water
• 1tsp vanilla bean paste
• Pinch of salt

How to prepare: 

1. In a saucepan, melt the chocolate into a smooth-flowing liquid over a double boiler. Set aside.
2. Put another saucepan over low heat and pour brown sugar and honey into it. Stir continuously until the sugar melts but isn’t boiling. Once done, switch off the flame and set the pan aside.
3. Blend melted chocolate and sugar with all the remaining ingredients into a smooth fluid using a blender or food processor. Ensure no lumps are present.
4. Pour the fluid into the popsicle molds with sticks. Freeze for six hours or until the liquid solidifies completely.
5. Serve as yummy summer snacks that children and teens will love.
6. You can add seasonal fruits, such as mango, peach, blueberries, strawberries, and kiwi, to this recipe to up its nutritional value and enhance its flavor.

15. Chocolate tofu mousse

You will need:

• 300g silken tofu
• 50g dark chocolate
• 5 digestive biscuits
• ⅔ cup fine brown sugar
• ⅓ cup unsweetened cocoa powder
• 1tsp vanilla bean paste
• 2tbsp orange zest
• 1tbsp mixed nuts (chopped)

How to prepare: 

1. Put dark chocolate in a bowl and melt it into a smooth-fluid over a double boiler. Keep stirring to prevent lumps.
2. Remove the chocolate from the flame and add brown sugar, and set aside.
3. Blend tofu into a smooth, creamy paste using a food processor. Add vanilla bean paste, orange zest, and blend again until you get a smooth paste.
4. Take a dessert bowl and put a layer of crumbled biscuits in it. Then, spread the layer of tofu cream. Repeat the process until you use all the crumbled biscuits and tofu cream.
5. Cover the mousse with plastic wrap and chill in the refrigerator for 40 minutes. Garnish with chopped nuts and chopped strawberry slices before serving.

16. Tofu pancakes

You will need:

• 1 cup uncooked rolled oats
• ½ cup silken tofu
• ¾ cup unsweetened almond milk
• ⅛ cup fresh blueberries
• 1 large egg
• 2tbsp pure maple syrup
• 2tbsp melted coconut oil
• 1tbsp toasted almonds (chopped)
• 2tsp vanilla bean paste
• 2tsp baking powder
• ½tsp fine sea salt

How to prepare: 

1. Blend oats into fine crumbs using a grinder or food processor.
2. Next, add tofu, almond milk, maple syrup, coconut oil, vanilla paste, baking powder, salt, and egg. Blend everything well into a smooth paste.
3. Put coconut oil in a saucepan and as it heats, spread the tofu batter onto the pan in the shape of a pancake. Cook each side of the pancake for two to three minutes until each side turns golden brown and crispy.
4. Transfer the pancake to a plate, serve the pancake with maple syrup, and top with almonds and fresh blueberries.

17. Tofu smoothie

You will need:

• 200ml unsweetened soya milk
• 1 cup Greek yogurt
• 50g firm silken tofu
• 75g frozen cherry
• 50g banana
• 2tbsp rolled oats
• 1tbsp dry fruit powder
• 1tsp chia seeds

How to prepare:

1. Blend all the ingredients into a smooth-flowing liquid. Ensure no lumps are present.
2. Pour the smoothie into a serving glass and keep it in the refrigerator for an hour before serving.
3. You can add various seasonal fruits, such as mango, kiwi, and peach, to this recipe to enhance its nutritional value and add various flavors.

References

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Reviewer

Seeemaa BudhrajaDDHE & DNHE

   

Seeemaa Budhraja is a Delhi-based dietitian and nutritionist. She specializes in weight and lifestyle management. She is a healthy recipe designer, works as a health motivator and wellness coach as well. She has worked as a slimming head with one of the top organizations in India.

Read full bio of Seeemaa Budhraja