33+ Fresh and Flavorful Spring Tofu Recipes to Try This Season

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Spring is the season of renewal and fresh beginnings, and what better way to celebrate than with vibrant, plant-based dishes?

Tofu, with its versatility and ability to absorb the flavors of any dish, is the perfect ingredient to create light, healthy meals that highlight the season’s best produce.

Whether you’re a tofu aficionado or just beginning to explore its potential, this collection of 33+ spring tofu recipes will inspire you to bring fresh, colorful meals to your table.

From light stir-fries and hearty salads to creative bowls and comforting casseroles, these tofu dishes are as satisfying as they are delicious.

Springtime brings an abundance of greens, herbs, and citrus—perfect for pairing with tofu to create meals that are both nourishing and full of flavor.

In this article, we’ll explore a variety of spring-inspired tofu recipes that highlight the season’s produce, from crisp asparagus and tender peas to vibrant radishes and zesty lemons.

Whether you’re looking for a quick weeknight dinner or a dish to impress at your next spring gathering, you’ll find something to suit every occasion.

So, grab your favorite block of tofu and let’s dive into the bright, fresh flavors of spring!

33+ Fresh and Flavorful Spring Tofu Recipes to Try This Season

Spring is the perfect time to embrace lighter, fresher meals, and tofu is an ideal ingredient to showcase the season’s bounty.

With its versatility, tofu can be paired with a wide range of spring vegetables, herbs, and spices to create dishes that are both satisfying and full of flavor.

Whether you’re crafting a simple stir-fry, a flavorful tofu taco, or a creamy quiche, these 33+ spring tofu recipes will help you celebrate the season with meals that nourish the body and delight the taste buds.

So, get inspired by the recipes here and enjoy the fresh flavors of spring on your plate!

Spring Tofu Salad with Lemon-Dijon Dressing

This refreshing Spring Tofu Salad is a perfect way to embrace the vibrant flavors of the season. Marinated tofu, crisp spring vegetables, and a zesty lemon-Dijon dressing create a light and energizing dish that’s both satisfying and healthy. It’s easy to prepare and works wonderfully as a main or side dish for lunch or dinner.

Ingredients:

1 block firm tofu, pressed and cubed
1 cup mixed baby greens (arugula, spinach, or lettuce)
1/2 cucumber, thinly sliced

1/2 cup cherry tomatoes, halved
1/4 cup shredded carrots
1/4 cup red onion, thinly sliced

1 tablespoon olive oil
1 tablespoon soy sauce
1 tablespoon maple syrup

1 teaspoon sesame oil
1 teaspoon rice vinegar
Salt and pepper to taste

For the Dressing:

2 tablespoons olive oil
1 tablespoon Dijon mustard

1 tablespoon lemon juice
1 teaspoon honey (or agave for vegan)
Salt and pepper to taste

Instructions:

Marinate the Tofu: In a bowl, mix olive oil, soy sauce, maple syrup, sesame oil, rice vinegar, salt, and pepper. Add tofu cubes and gently toss to coat. Let it marinate for at least 20 minutes.
Prepare the Vegetables: While the tofu is marinating, prepare the salad base by placing mixed greens, cucumber, tomatoes, shredded carrots, and red onion in a large bowl.

Make the Dressing: In a small bowl, whisk together olive oil, Dijon mustard, lemon juice, honey, salt, and pepper until smooth.
Cook the Tofu: Heat a non-stick skillet over medium heat. Add marinated tofu cubes and cook for 4-5 minutes on each side, or until golden and crispy.
Assemble the Salad: Add the cooked tofu to the salad base. Drizzle with lemon-Dijon dressing and toss gently to combine.

Serve: Serve immediately, garnished with extra sesame seeds or fresh herbs, if desired.

This Spring Tofu Salad is a deliciously light and nutritious dish, ideal for warmer months. The combination of crispy tofu, fresh vegetables, and the tangy lemon-Dijon dressing elevates the flavors and adds a perfect balance of texture and taste. It’s not only vegan and gluten-free but also packed with protein and fiber, making it a healthy, satisfying option for any meal.

Spring Tofu Stir-Fry with Asparagus and Peas

This quick and easy Spring Tofu Stir-Fry is loaded with seasonal vegetables like asparagus and peas, bringing out the best of spring’s freshness. Paired with a savory stir-fry sauce, crispy tofu cubes, and a vibrant medley of vegetables, it makes for a delightful weeknight dinner that’s both wholesome and flavorful.

Ingredients:

1 block extra-firm tofu, drained and cubed
1 bunch asparagus, trimmed and cut into 2-inch pieces

1 cup snap peas, trimmed
1 red bell pepper, thinly sliced
1/2 onion, thinly sliced

2 cloves garlic, minced
2 tablespoons olive oil
2 tablespoons soy sauce

1 tablespoon rice vinegar
1 tablespoon sesame oil
1 teaspoon maple syrup

1/4 teaspoon red pepper flakes (optional)
Cooked rice, for serving

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then cut it into small cubes. Heat 1 tablespoon olive oil in a large skillet over medium-high heat and cook tofu cubes for 5-6 minutes, or until golden and crispy on all sides. Remove tofu from the pan and set aside.
Stir-Fry the Vegetables: In the same skillet, add the remaining tablespoon of olive oil. Stir in garlic, onions, and bell pepper, cooking for 2-3 minutes. Add the asparagus and snap peas and cook for an additional 4-5 minutes, or until the vegetables are tender but still crisp.
Make the Stir-Fry Sauce: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup, and red pepper flakes (if using).

Combine and Serve: Return the cooked tofu to the skillet, pour the stir-fry sauce over the tofu and vegetables, and toss to coat. Let everything simmer for another 2 minutes to allow the flavors to meld together.
Serve: Serve the stir-fry over a bed of steamed rice, garnished with sesame seeds or fresh herbs for extra flavor.

This Spring Tofu Stir-Fry is an ideal meal for showcasing the bright, seasonal ingredients of spring. The tofu becomes wonderfully crispy, while the vegetables stay vibrant and tender. The stir-fry sauce adds the perfect depth of flavor, bringing everything together in a harmonious dish. It’s a well-balanced meal that’s simple to make and packed with nutrition, perfect for a busy weeknight or a light weekend dinner.

Spring Tofu Wraps with Avocado and Mint

These Spring Tofu Wraps are a light yet satisfying meal that combines crispy tofu, creamy avocado, fresh mint, and a tangy yogurt sauce, all wrapped in a soft tortilla. The dish is perfect for a quick lunch, picnic, or as an appetizer. With the refreshing combination of flavors, it’s an excellent choice for the warmer months.

Ingredients:

1 block firm tofu, pressed and sliced

1 ripe avocado, sliced
1/2 cup fresh mint leaves, roughly chopped
2 tablespoons olive oil

1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon tahini

1 tablespoon lemon juice
1/2 cup plain yogurt (or dairy-free yogurt)
1 tablespoon chopped fresh cilantro

4 large tortillas (whole wheat or gluten-free)
Salt and pepper to taste

Instructions:

Prepare the Tofu: Press and slice the tofu into thin strips. Heat olive oil in a skillet over medium heat. Add tofu slices and cook for 3-4 minutes on each side until golden and crispy. Season with cumin, soy sauce, salt, and pepper while cooking. Remove from heat and set aside.
Make the Yogurt Sauce: In a small bowl, mix together tahini, lemon juice, yogurt, fresh cilantro, and a pinch of salt. Whisk until smooth and creamy.
Assemble the Wraps: Lay the tortillas flat on a clean surface. Spread a tablespoon of yogurt sauce in the center of each tortilla. Layer with tofu, avocado slices, mint leaves, and any other desired toppings.

Roll and Serve: Fold the sides of the tortilla in and roll it up tightly. Slice the wraps in half for easier eating.

These Spring Tofu Wraps are a fantastic way to enjoy the season’s best ingredients. The creamy avocado and mint provide a refreshing contrast to the savory tofu, while the yogurt sauce adds a tangy creaminess that ties everything together. These wraps are versatile, making them perfect for meal prep, a picnic, or a quick lunch. With the combination of healthy fats, protein, and fresh herbs, they’re sure to become a springtime favorite!

Spring Tofu and Strawberry Salad with Balsamic Glaze

This Spring Tofu and Strawberry Salad combines the sweetness of ripe strawberries with the savory crunch of tofu, creating a delightful balance of flavors. Topped with a rich balsamic glaze and fresh herbs, this salad is light, fresh, and perfect for enjoying the season’s bounty. Whether served as a main or side, it’s a crowd-pleaser that’s both nutritious and satisfying.

Ingredients:

1 block firm tofu, pressed and cubed
1 cup fresh strawberries, hulled and sliced

4 cups mixed greens (arugula, spinach, or baby kale)
1/4 cup red onion, thinly sliced
1 tablespoon olive oil

1 tablespoon balsamic vinegar
1 tablespoon maple syrup
1 teaspoon Dijon mustard

Salt and pepper to taste
Fresh basil leaves, chopped (for garnish)

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then cut it into cubes. Heat olive oil in a skillet over medium heat, then add tofu cubes. Cook for about 4-5 minutes per side, until golden and crispy. Season with salt and pepper to taste. Remove from heat.
Make the Dressing: In a small bowl, whisk together balsamic vinegar, maple syrup, Dijon mustard, salt, and pepper. Drizzle the dressing over the tofu cubes and toss to coat.
Assemble the Salad: In a large bowl, combine the mixed greens, sliced strawberries, and red onion. Add the crispy tofu cubes on top.

Serve: Drizzle any remaining balsamic glaze over the salad and garnish with fresh basil leaves. Serve immediately.

This Spring Tofu and Strawberry Salad is an explosion of fresh flavors, combining sweet, tangy, and savory elements in every bite. The crispy tofu adds a wonderful texture, while the strawberries provide a seasonal sweetness that pairs beautifully with the rich balsamic glaze. Perfect for a light lunch or dinner, this salad captures the essence of spring with its vibrant colors and refreshing taste.

Spring Tofu Tacos with Avocado-Lime Slaw

These Spring Tofu Tacos are bursting with flavor, featuring crispy tofu, a tangy avocado-lime slaw, and a fresh salsa for a satisfying meal. With the bright flavors of spring vegetables and a creamy slaw, these tacos are an easy and delicious way to celebrate the season. Perfect for Taco Tuesday or any casual gathering.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil

1 teaspoon smoked paprika
1 teaspoon cumin
Salt and pepper to taste

1 cup shredded cabbage (green or purple)
1/2 avocado, mashed
1 tablespoon lime juice

1 tablespoon apple cider vinegar
1/4 cup fresh cilantro, chopped
1/2 cup corn kernels (fresh or frozen)

1/2 cup diced tomatoes
1/4 cup red onion, finely diced
8 small corn or flour tortillas

Instructions:

Prepare the Tofu: Press and cube the tofu. In a skillet, heat olive oil over medium heat and add tofu. Season with smoked paprika, cumin, salt, and pepper. Cook for 6-8 minutes, stirring occasionally, until the tofu is golden and crispy.
Make the Avocado-Lime Slaw: In a bowl, combine shredded cabbage, mashed avocado, lime juice, apple cider vinegar, and chopped cilantro. Toss to combine and season with salt and pepper.

Prepare the Salsa: In another bowl, mix the corn kernels, diced tomatoes, and red onion. Season with salt, pepper, and a squeeze of lime.
Assemble the Tacos: Warm the tortillas in a dry skillet or microwave. To assemble, add a spoonful of tofu to each tortilla, followed by a generous scoop of avocado-lime slaw and a spoonful of salsa.
Serve: Garnish with extra cilantro or lime wedges and serve immediately.

These Spring Tofu Tacos with Avocado-Lime Slaw are the perfect combination of crispy tofu, creamy slaw, and vibrant fresh salsa. The bright, zesty flavors make these tacos light yet satisfying, perfect for a quick dinner or a fun weekend meal. The tofu absorbs all the spices, adding great flavor and texture, while the slaw and salsa provide a refreshing balance. A fun and flavorful dish to enjoy all spring long!

Spring Tofu Bowl with Roasted Veggies and Lemon-Tahini Dressing

This Spring Tofu Bowl is a hearty, wholesome meal that features roasted spring vegetables, crispy tofu, and a creamy lemon-tahini dressing. The combination of roasted vegetables like asparagus, carrots, and sweet potatoes adds warmth, while the lemon-tahini dressing brings a tangy, nutty flavor that ties everything together. This nourishing bowl is perfect for meal prep or a cozy dinner.

Ingredients:

1 block firm tofu, pressed and cubed
1 cup baby carrots, halved
1 bunch asparagus, trimmed and cut into 2-inch pieces

1 medium sweet potato, peeled and cubed
2 tablespoons olive oil
Salt and pepper to taste

1/2 cup cooked quinoa or brown rice (optional)
Fresh parsley, chopped (for garnish)

For the Lemon-Tahini Dressing:

3 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon olive oil

1 teaspoon maple syrup
1 tablespoon water (or more for desired consistency)
Salt and pepper to taste

Instructions:

Roast the Vegetables: Preheat the oven to 400°F (200°C). Toss the carrots, sweet potato cubes, and asparagus with olive oil, salt, and pepper. Spread them out on a baking sheet in a single layer. Roast for 20-25 minutes, or until the vegetables are tender and slightly browned.
Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes. Heat a non-stick skillet over medium heat and add tofu cubes. Cook for 5-6 minutes per side, until crispy and golden. Season with salt and pepper.

Make the Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, and water. Adjust the consistency with more water if needed. Season with salt and pepper.
Assemble the Bowl: In each bowl, layer quinoa or rice (if using), roasted vegetables, and crispy tofu. Drizzle with lemon-tahini dressing.
Serve: Garnish with chopped fresh parsley and serve immediately.

This Spring Tofu Bowl with Roasted Veggies and Lemon-Tahini Dressing is a well-balanced, nutritious meal that’s full of vibrant flavors and textures. The crispy tofu pairs wonderfully with the roasted vegetables, while the creamy tahini dressing adds a burst of freshness and richness. This dish is perfect for meal prep, offering a satisfying and nourishing option for any time of the day. It’s a fantastic way to enjoy the flavors of spring while maintaining a healthy, plant-based diet.

Spring Tofu and Pea Risotto

This creamy Spring Tofu and Pea Risotto is a hearty yet light dish perfect for springtime. The tofu is crisped to perfection and combined with tender peas and a rich, creamy risotto base. A splash of lemon and fresh herbs adds brightness, making this an ideal meal to enjoy when the days start warming up. It’s a great way to enjoy seasonal vegetables while keeping things plant-based.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil
1 cup Arborio rice

3 cups vegetable broth, kept warm
1/2 cup white wine (optional)
1 cup frozen peas

1/4 cup nutritional yeast (for creaminess)
1 tablespoon lemon juice
1/4 cup fresh parsley, chopped
Salt and pepper to taste
Zest of 1 lemon (optional)

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture and cut it into cubes. Heat olive oil in a skillet over medium heat. Add tofu cubes and cook for about 6-8 minutes, turning occasionally until they are golden and crispy on all sides. Season with salt and pepper and set aside.
Make the Risotto: In a large pan, heat a bit of olive oil over medium heat and add Arborio rice. Stir the rice for 1-2 minutes, toasting it lightly. Add white wine (if using) and cook until absorbed. Begin adding the warm vegetable broth, one ladle at a time, stirring frequently and allowing each addition to be absorbed before adding more. Continue until the rice is tender and creamy (about 18-20 minutes).
Add Peas and Seasoning: When the rice is cooked, stir in the frozen peas and cook for another 2-3 minutes until heated through. Add nutritional yeast for creaminess, lemon juice, and season with salt and pepper.
Assemble the Risotto: Stir in the crispy tofu and fresh parsley, adjusting seasoning as needed.
Serve: Serve the risotto warm, garnished with lemon zest and extra parsley, if desired.

This Spring Tofu and Pea Risotto is a creamy, satisfying dish that perfectly blends the heartiness of risotto with the freshness of spring peas. The crispy tofu adds texture and protein, while the lemon and parsley brighten the entire dish. It’s a great dinner for anyone looking for a comforting yet light meal, and the use of nutritional yeast keeps it dairy-free without sacrificing creaminess. Whether served on a cozy evening or as part of a dinner gathering, this dish is sure to please everyone.

Spring Tofu Noodle Soup with Fresh Herbs

This light and aromatic Spring Tofu Noodle Soup is the perfect dish for a relaxing dinner on a cool spring evening. Featuring tofu, fresh spring vegetables, and hearty noodles in a fragrant broth, this soup is soothing yet energizing. The fresh herbs and bright flavors of ginger and garlic elevate this simple dish, making it a satisfying and healthy meal for any time of the day.

Ingredients:

1 block firm tofu, pressed and cubed
4 cups vegetable broth
1 tablespoon sesame oil
1 tablespoon soy sauce
1 tablespoon grated ginger
2 cloves garlic, minced
2 cups baby bok choy, chopped
1/2 cup shredded carrots
1/2 cup mushrooms, sliced
2 cups cooked soba noodles or rice noodles
2 green onions, sliced
1 tablespoon lime juice
Fresh cilantro, chopped (for garnish)
Salt and pepper to taste

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture and cut it into cubes. Heat sesame oil in a skillet over medium-high heat. Add tofu and cook for 6-8 minutes, turning occasionally until crispy and golden. Set aside.
Make the Broth: In a large pot, heat the vegetable broth over medium heat. Add grated ginger and minced garlic and simmer for 3-4 minutes to infuse the broth with flavor. Add the soy sauce and season with salt and pepper to taste.
Add Vegetables: Stir in the chopped bok choy, shredded carrots, and mushrooms. Cook for 4-5 minutes, until the vegetables are tender but still vibrant.
Assemble the Soup: Add the cooked noodles and crispy tofu to the broth and stir gently. Let everything warm through for an additional 2-3 minutes. Finish with a squeeze of lime juice for brightness.
Serve: Ladle the soup into bowls and garnish with fresh cilantro and green onions. Serve hot.

This Spring Tofu Noodle Soup is a soothing and nourishing dish, perfect for those chilly evenings when you want something light but satisfying. The tofu provides a satisfying texture, while the vegetables add both color and freshness. The ginger and garlic bring a warming depth to the broth, while the lime juice and fresh cilantro give the soup a bright and zesty finish. It’s a quick and easy dish that’s perfect for anyone seeking comfort in a bowl without feeling weighed down.

Spring Tofu and Quinoa Stuffed Bell Peppers

These Spring Tofu and Quinoa Stuffed Bell Peppers are vibrant, nutrient-dense, and packed with flavor. The combination of quinoa, tofu, and fresh spring vegetables creates a hearty and satisfying filling for the bell peppers. Topped with fresh herbs and a drizzle of olive oil, they make a beautiful and wholesome dish perfect for any meal. This recipe is not only vegan but also gluten-free, making it suitable for various dietary preferences.

Ingredients:

4 bell peppers, tops cut off and seeds removed
1 block firm tofu, pressed and crumbled
1 cup cooked quinoa
1/2 cup corn kernels (fresh or frozen)
1/4 cup red onion, finely chopped
1/2 cup diced zucchini
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh cilantro, chopped (for garnish)
1 tablespoon lime juice

Instructions:

Prepare the Bell Peppers: Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Lightly drizzle the inside of each pepper with olive oil and season with a pinch of salt. Place the peppers upright in a baking dish and set aside.
Make the Filling: Heat olive oil in a skillet over medium heat. Add the crumbled tofu and cook for 4-5 minutes until slightly crispy. Add the red onion, zucchini, and corn, and sauté for another 4-5 minutes until the vegetables are tender. Stir in the cumin, smoked paprika, salt, and pepper.
Combine the Filling: In a large bowl, mix the cooked quinoa with the sautéed tofu mixture. Stir in lime juice and adjust seasoning to taste.
Stuff the Peppers: Spoon the quinoa and tofu mixture into each bell pepper, packing it tightly.
Bake: Cover the baking dish with foil and bake for 30-35 minutes, until the peppers are tender. Remove the foil in the last 10 minutes to allow the tops to brown slightly.
Serve: Garnish with fresh cilantro and serve hot.

These Spring Tofu and Quinoa Stuffed Bell Peppers are not only a feast for the eyes but also a wholesome, satisfying meal. The combination of tofu and quinoa provides a protein-packed filling, while the fresh vegetables add crunch and sweetness. The smoky cumin and paprika enhance the flavors, and the cilantro and lime provide the perfect refreshing finish. These stuffed peppers are versatile enough to be served as a main or side dish and are a fantastic way to enjoy seasonal produce in a fun, flavorful way.

Spring Tofu Stir-Fry with Asparagus and Snap Peas

This Spring Tofu Stir-Fry is a quick and flavorful dish that captures the vibrant essence of spring. Featuring crisp tofu, tender asparagus, and sweet snap peas, the dish is tossed in a savory soy-ginger sauce that ties everything together. Perfect for a light yet satisfying dinner, this stir-fry is a great way to enjoy fresh, seasonal vegetables while keeping the meal plant-based and healthy.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon sesame oil
1 bunch asparagus, trimmed and cut into 2-inch pieces
1 cup snap peas, trimmed
1 red bell pepper, sliced
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 tablespoon soy sauce (or tamari for gluten-free)
1 tablespoon rice vinegar
1 tablespoon maple syrup or agave
1 teaspoon cornstarch (optional, for thickening)
2 tablespoons water
Sesame seeds (for garnish)
Fresh cilantro, chopped (for garnish)

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture and cut it into cubes. Heat sesame oil in a skillet or wok over medium-high heat. Add tofu cubes and cook for about 6-8 minutes, turning occasionally until crispy and golden on all sides. Remove tofu and set aside.
Cook the Vegetables: In the same skillet, add a little more sesame oil if needed. Stir-fry the asparagus, snap peas, and red bell pepper for 3-4 minutes until tender-crisp.
Make the Sauce: In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, garlic, ginger, cornstarch, and water. Pour this sauce into the pan with the vegetables and bring to a simmer. Cook for 1-2 minutes until the sauce thickens slightly.
Combine and Serve: Add the crispy tofu back into the pan and toss everything together to coat with the sauce. Cook for another 2 minutes to heat through.
Serve: Serve the stir-fry over rice or noodles, garnished with sesame seeds and chopped cilantro. Enjoy!

This Spring Tofu Stir-Fry is a colorful, nutrient-packed dish that perfectly highlights the season’s fresh vegetables. The crispy tofu provides a satisfying texture, while the snap peas and asparagus add a delightful crunch. The savory soy-ginger sauce pulls everything together, creating a harmonious balance of sweet, salty, and slightly tangy flavors. It’s a quick and easy meal that’s perfect for busy weeknights yet impressive enough for a casual dinner gathering.

Spring Tofu and Avocado Toast with Radish and Lemon

This Spring Tofu and Avocado Toast is a fresh, light, and satisfying meal that’s perfect for breakfast, brunch, or a quick lunch. The creamy avocado, crispy tofu, and peppery radishes combine beautifully on a slice of toasted bread, while the drizzle of lemon and sprinkle of herbs elevate the dish to another level. It’s an easy-to-make, plant-based dish that’s perfect for springtime when everything feels fresh and bright.

Ingredients:

1 block firm tofu, pressed and sliced
2 slices whole-grain or sourdough bread
1 ripe avocado, mashed
1/4 cup radishes, thinly sliced
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste
1 teaspoon fresh thyme or dill (optional)
Red pepper flakes (optional, for a kick)

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then slice into 1/2-inch thick pieces. Heat olive oil in a skillet over medium heat. Add tofu slices and cook for 4-5 minutes per side until crispy and golden. Season with salt and pepper.
Toast the Bread: While the tofu is cooking, toast the bread to your desired level of crispiness.
Assemble the Toast: Spread the mashed avocado evenly over each slice of toasted bread. Arrange the crispy tofu slices on top of the avocado, followed by the thinly sliced radishes.
Add Finishing Touches: Drizzle with lemon juice and sprinkle with fresh thyme or dill. Optionally, add a pinch of red pepper flakes for some heat.
Serve: Serve immediately, and enjoy this fresh, nutritious meal.

This Spring Tofu and Avocado Toast is a delightful combination of textures and flavors. The creamy avocado complements the crispy tofu, while the radishes add a sharp, peppery bite that cuts through the richness. The bright lemon juice and fresh herbs bring a burst of freshness, making this a perfect dish to enjoy on a warm spring day. It’s an easy, nourishing meal that’s both filling and full of springtime flavor.

Spring Tofu Frittata with Peas, Spinach, and Asparagus

This Spring Tofu Frittata is a vegan twist on a classic dish, packed with fresh spring vegetables like peas, spinach, and asparagus. Silken tofu acts as the base, creating a creamy and fluffy texture, while nutritional yeast adds a cheesy flavor. This frittata is a great way to enjoy a protein-rich breakfast or brunch while embracing the fresh flavors of the season.

Ingredients:

1 block silken tofu, drained
1/2 cup nutritional yeast
1 tablespoon olive oil
1 cup asparagus, chopped
1 cup fresh spinach, chopped
1/2 cup peas (fresh or frozen)
1 tablespoon turmeric (for color)
1 tablespoon nutritional yeast
1 tablespoon dijon mustard
1 teaspoon garlic powder
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Instructions:

Prepare the Tofu Mixture: In a blender or food processor, combine the silken tofu, nutritional yeast, turmeric, garlic powder, Dijon mustard, salt, and pepper. Blend until smooth and creamy.
Cook the Vegetables: Heat olive oil in a skillet over medium heat. Add chopped asparagus and cook for 3-4 minutes until tender. Add the peas and spinach, and cook for another 2-3 minutes until the spinach wilts.
Combine and Cook: Pour the tofu mixture into the skillet over the vegetables, stirring to combine. Cook over medium heat for 5-7 minutes until the edges begin to firm up.
Bake: Preheat the oven to 375°F (190°C). Transfer the skillet to the oven and bake for 15-20 minutes, or until the top is firm and golden.
Serve: Garnish with fresh parsley and serve warm.

This Spring Tofu Frittata is a vibrant, nutrient-packed dish that makes the most of seasonal vegetables. The silken tofu creates a creamy, light texture, while the asparagus, spinach, and peas bring freshness and color. With the addition of turmeric and nutritional yeast, this frittata has a satisfying, cheesy flavor without the dairy. It’s an ideal breakfast, brunch, or light dinner option that’s as nourishing as it is delicious, and it’s sure to be a hit with both tofu lovers and skeptics alike.

Spring Tofu Buddha Bowl with Lemon-Tahini Dressing

This Spring Tofu Buddha Bowl is a nourishing, colorful meal packed with fresh spring vegetables and a protein-rich tofu base. With the addition of quinoa, avocado, and a zesty lemon-tahini dressing, this bowl is the perfect balance of flavors and textures. It’s a customizable dish that can be made with whatever seasonal produce you have on hand, making it versatile for different tastes. Whether you’re looking for a filling lunch or a light dinner, this Buddha bowl will keep you satisfied.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil
1 cup cooked quinoa
1 cup cherry tomatoes, halved
1/2 cucumber, thinly sliced
1/4 cup shredded carrots
1/2 avocado, sliced
1 tablespoon sesame seeds (for garnish)
Fresh parsley or cilantro (for garnish)

For the Lemon-Tahini Dressing:

2 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup
1 tablespoon water (or more to reach desired consistency)
Salt and pepper to taste

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then cut it into cubes. Heat olive oil in a skillet over medium-high heat. Add tofu and cook for 6-8 minutes, turning occasionally, until golden and crispy on all sides. Season with salt and pepper.
Assemble the Buddha Bowl: In a large bowl, start with a base of quinoa. Arrange the cherry tomatoes, cucumber, shredded carrots, and avocado on top of the quinoa.
Make the Dressing: In a small bowl, whisk together the tahini, lemon juice, maple syrup, and water until smooth. Adjust seasoning with salt and pepper, adding more water if needed to achieve a drizzle-worthy consistency.
Top the Bowl: Place the crispy tofu on top of the veggies and drizzle the lemon-tahini dressing over the entire bowl.
Serve: Garnish with sesame seeds and fresh parsley or cilantro. Enjoy!

This Spring Tofu Buddha Bowl is a perfect way to enjoy the season’s vibrant vegetables in a nutritious and satisfying meal. The crispy tofu adds a great texture contrast to the fresh veggies, while the quinoa provides a protein-packed base. The lemon-tahini dressing brings a refreshing, tangy finish that ties all the flavors together. It’s a customizable dish that can be made in minutes, making it ideal for a quick yet wholesome lunch or dinner.

Spring Tofu and Tomato Skewers with Pesto

These Spring Tofu and Tomato Skewers are a delightful appetizer or light main course, featuring marinated tofu, juicy tomatoes, and a drizzle of fresh pesto. Grilled or baked to perfection, they capture the bright, bold flavors of spring and are perfect for outdoor meals or casual gatherings. Paired with a side of greens or quinoa, these skewers make for a balanced and vibrant meal that’s both easy to make and impressive to serve.

Ingredients:

1 block firm tofu, pressed and cubed
1 pint cherry tomatoes
1/4 cup olive oil
2 tablespoons balsamic vinegar
1 teaspoon dried oregano
Salt and pepper to taste
1/4 cup fresh basil (for pesto)
1/4 cup pine nuts (or walnuts)
1 tablespoon nutritional yeast
1/4 cup olive oil (for pesto)
1 tablespoon lemon juice

Instructions:

Marinate the Tofu: Press tofu to remove excess moisture, then cut it into cubes. In a bowl, whisk together olive oil, balsamic vinegar, oregano, salt, and pepper. Add tofu cubes and marinate for at least 20 minutes.
Make the Pesto: In a food processor, combine fresh basil, pine nuts, nutritional yeast, olive oil, and lemon juice. Blend until smooth, adding more olive oil if necessary to reach desired consistency. Season with salt and pepper.
Assemble the Skewers: Preheat the grill or a grill pan over medium heat. Thread the marinated tofu cubes and cherry tomatoes onto skewers, alternating between the two.
Grill the Skewers: Grill the skewers for 4-5 minutes per side, until the tofu is golden and slightly charred and the tomatoes are softened.
Serve: Drizzle the pesto over the skewers just before serving. Serve with a side of greens or quinoa for a complete meal.

These Spring Tofu and Tomato Skewers are a flavorful and fun way to enjoy tofu, perfect for those who love grilled dishes. The marinated tofu absorbs a lovely balance of tangy balsamic and earthy oregano, while the tomatoes burst with juiciness as they grill. The pesto adds a fresh, aromatic note that complements the skewers beautifully. Whether served as an appetizer or paired with a side, these skewers are a vibrant and delicious dish that brings a taste of spring to your table.

Spring Tofu and Artichoke Pasta

This Spring Tofu and Artichoke Pasta is a creamy, savory dish that highlights the best of spring produce. The tofu is crumbled into the pasta, adding a satisfying protein boost, while the artichokes and fresh herbs bring a vibrant, seasonal touch. With a creamy sauce made from cashews and lemon, this dish is both comforting and refreshing, making it an ideal choice for spring gatherings or a casual weeknight dinner.

Ingredients:

1 block firm tofu, crumbled
8 oz pasta (such as spaghetti, penne, or fusilli)
1 jar marinated artichoke hearts, drained and chopped
2 tablespoons olive oil
2 cloves garlic, minced
1/2 cup raw cashews (soaked in water for 30 minutes)
1/4 cup water
2 tablespoons lemon juice
1 tablespoon nutritional yeast
Salt and pepper to taste
1/4 cup fresh parsley, chopped (for garnish)

Instructions:

Prepare the Pasta: Cook the pasta according to package instructions. Drain and set aside.
Make the Cashew Cream Sauce: In a blender, combine the soaked cashews, water, lemon juice, and nutritional yeast. Blend until smooth and creamy. Season with salt and pepper.
Cook the Tofu: In a large skillet, heat olive oil over medium heat. Add the crumbled tofu and cook for 6-7 minutes until crispy and golden. Add garlic and cook for another 1-2 minutes until fragrant.
Add the Artichokes: Stir in the chopped artichoke hearts and cook for 2-3 minutes until heated through.
Combine the Pasta and Sauce: Add the cooked pasta to the skillet with the tofu and artichokes. Pour the cashew cream sauce over the pasta and toss everything together until well coated. Adjust seasoning as needed.
Serve: Garnish with fresh parsley and serve warm.

This Spring Tofu and Artichoke Pasta is a creamy and satisfying dish that brings together the richness of cashew cream, the protein-packed tofu, and the tender artichokes. The freshness of lemon and parsley adds a delightful brightness to the meal, making it a perfect choice for a spring dinner. With its creamy texture and vibrant flavors, this pasta is sure to become a go-to favorite for anyone looking to enjoy plant-based meals without compromising on taste.

Spring Tofu Tacos with Mango Salsa

These Spring Tofu Tacos with Mango Salsa are a refreshing twist on a classic dish. The crispy, marinated tofu provides a satisfying protein base, while the vibrant, sweet mango salsa adds a burst of flavor that’s perfect for spring. The combination of zesty lime, cilantro, and the crunch of fresh veggies in the tacos makes for a fun, healthy, and delicious meal that’s perfect for a casual weeknight dinner or a weekend gathering.

Ingredients:

1 block firm tofu, pressed and crumbled
1 tablespoon olive oil
1 tablespoon soy sauce or tamari
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
8 small corn or flour tortillas
1 ripe mango, peeled and diced
1/4 red onion, finely diced
1/4 cup fresh cilantro, chopped
1 jalapeño, finely diced (optional)
1 tablespoon lime juice
1/2 cup shredded lettuce or cabbage
1/4 cup vegan sour cream or cashew cream (optional)

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then crumble it into small pieces. Heat olive oil in a skillet over medium heat. Add crumbled tofu, soy sauce, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 6-8 minutes, stirring occasionally, until the tofu is crispy and golden.
Make the Mango Salsa: In a medium bowl, combine the diced mango, red onion, cilantro, jalapeño (if using), and lime juice. Season with a pinch of salt and pepper, and stir to combine.
Assemble the Tacos: Warm the tortillas in a dry skillet or microwave. Fill each tortilla with a generous portion of the crispy tofu and top with a spoonful of mango salsa.
Garnish and Serve: Add shredded lettuce or cabbage and a drizzle of vegan sour cream or cashew cream. Serve immediately.

These Spring Tofu Tacos with Mango Salsa are the perfect combination of savory, sweet, and tangy flavors, making them a great option for a light yet satisfying meal. The crispy tofu serves as the perfect base, and the fresh, zesty mango salsa adds a delightful burst of flavor. With the crunch of cabbage and the creaminess of sour cream, these tacos are a fun and healthy way to celebrate the fresh, vibrant ingredients of spring.

Spring Tofu and Roasted Vegetable Salad with Lemon Vinaigrette

This Spring Tofu and Roasted Vegetable Salad is a hearty, nutrient-dense dish that highlights the best of spring produce. The roasted vegetables—such as sweet potatoes, carrots, and Brussels sprouts—add a rich, caramelized flavor, while the crispy tofu provides a satisfying protein boost. Tossed in a light lemon vinaigrette, this salad is perfect for a filling lunch or a side dish for dinner.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil
1 teaspoon smoked paprika
Salt and pepper to taste
2 cups Brussels sprouts, trimmed and halved
1 large sweet potato, peeled and cubed
2 large carrots, peeled and sliced
1 tablespoon olive oil (for vegetables)
4 cups mixed greens (arugula, spinach, or spring mix)
1/4 cup pumpkin seeds or sunflower seeds (for garnish)

For the Lemon Vinaigrette:

2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon maple syrup
Salt and pepper to taste

Instructions:

Roast the Vegetables: Preheat the oven to 400°F (200°C). Toss the Brussels sprouts, sweet potato, and carrots in 1 tablespoon olive oil, salt, and pepper. Spread the vegetables on a baking sheet and roast for 25-30 minutes, flipping halfway, until tender and caramelized.
Prepare the Tofu: While the vegetables roast, press tofu to remove excess moisture and cut it into cubes. Heat 1 tablespoon olive oil in a skillet over medium heat. Add tofu cubes, season with smoked paprika, salt, and pepper, and cook for 6-8 minutes, turning occasionally, until golden and crispy.
Make the Lemon Vinaigrette: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup, salt, and pepper. Taste and adjust seasoning as needed.
Assemble the Salad: In a large bowl, toss the mixed greens with the roasted vegetables and crispy tofu. Drizzle the lemon vinaigrette over the salad and toss again to combine.
Serve: Garnish with pumpkin or sunflower seeds for a crunchy finish. Serve immediately.

This Spring Tofu and Roasted Vegetable Salad is a light yet filling meal that brings together a medley of roasted vegetables and crispy tofu, all balanced by a tangy lemon vinaigrette. The sweet potatoes and carrots add a natural sweetness, while the Brussels sprouts give the dish a bit of bite. The tofu adds protein, making it a complete and nutritious dish that celebrates the season’s bounty. Perfect for a healthy lunch or as a side for a larger meal, this salad is a great way to enjoy the flavors of spring.

Spring Tofu and Zucchini Fritters with Dill Yogurt Sauce

These Spring Tofu and Zucchini Fritters are crispy on the outside and tender on the inside, making them the perfect dish for a light appetizer or snack. The tofu blends seamlessly with grated zucchini, and a blend of herbs and spices adds layers of flavor. Paired with a tangy dill yogurt sauce, these fritters offer a delicious, plant-based way to enjoy the bounty of spring vegetables. They’re perfect for a brunch spread or a satisfying evening snack.

Ingredients:

1 block firm tofu, pressed and crumbled
2 medium zucchinis, grated
1/4 cup breadcrumbs (use gluten-free if desired)
2 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon dried dill
1 tablespoon fresh parsley, chopped
Salt and pepper to taste
2 tablespoons olive oil (for frying)

For the Dill Yogurt Sauce:

1/2 cup vegan yogurt (or regular if preferred)
1 tablespoon fresh dill, chopped
1 tablespoon lemon juice
Salt and pepper to taste

Instructions:

Prepare the Fritter Mixture: Grate the zucchinis and place them in a clean kitchen towel to squeeze out excess moisture. In a large bowl, combine the grated zucchini, crumbled tofu, breadcrumbs, nutritional yeast, garlic powder, dried dill, parsley, salt, and pepper. Mix well to combine.
Form the Fritters: Scoop spoonfuls of the mixture and form them into small patties (about 2-3 inches wide).
Cook the Fritters: Heat olive oil in a large skillet over medium heat. Cook the fritters in batches, frying them for 3-4 minutes per side until golden and crispy. Remove from the skillet and set aside on a paper towel-lined plate.
Make the Dill Yogurt Sauce: In a small bowl, combine the vegan yogurt, fresh dill, lemon juice, salt, and pepper. Stir to combine.
Serve: Serve the fritters warm with a side of the dill yogurt sauce for dipping.

These Spring Tofu and Zucchini Fritters are a delightful and crispy treat that showcases the bright flavors of spring vegetables. The tofu adds a creamy texture while the zucchini provides a fresh crunch. Paired with the cool, tangy dill yogurt sauce, these fritters make a satisfying and healthy snack or appetizer. They’re versatile enough to be served on their own, or as a side to a larger meal, making them a perfect addition to any springtime gathering.

Spring Tofu Stir-Fry with Asparagus and Peas

This Spring Tofu Stir-Fry with Asparagus and Peas is a vibrant, quick meal that captures the fresh flavors of the season. The crispy tofu, combined with tender asparagus and sweet peas, is tossed in a savory sauce made with soy sauce, garlic, and a hint of sesame oil. It’s the perfect dish for a busy weeknight, delivering both nutrition and flavor in a matter of minutes. Served over rice or noodles, this stir-fry is light, satisfying, and bursting with spring goodness.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil
1 bunch asparagus, cut into 2-inch pieces
1 cup snap peas or green peas
2 cloves garlic, minced
1 tablespoon grated ginger
2 tablespoons soy sauce or tamari
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 tablespoon maple syrup
Cooked rice or noodles for serving
Sesame seeds for garnish

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then cut it into cubes. Heat olive oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 6-8 minutes, turning occasionally, until golden and crispy. Remove tofu from the skillet and set aside.
Stir-Fry the Vegetables: In the same skillet, add the asparagus and peas. Cook for 3-4 minutes until just tender but still bright green. Add garlic and ginger and cook for another minute until fragrant.
Make the Sauce: In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and maple syrup.
Combine: Return the tofu to the skillet with the vegetables. Pour the sauce over everything and toss to coat. Cook for an additional 2-3 minutes to heat everything through.
Serve: Serve the stir-fry over cooked rice or noodles, and garnish with sesame seeds. Enjoy!

This Spring Tofu Stir-Fry with Asparagus and Peas is a fresh, colorful dish that’s perfect for any spring meal. The crispy tofu provides a satisfying texture while the asparagus and peas bring seasonal brightness and crunch. The savory sauce ties everything together beautifully, making this stir-fry a quick, healthy, and delicious option for lunch or dinner. It’s a perfect way to incorporate seasonal produce into your meals while enjoying a well-balanced, plant-based dish.

Spring Tofu and Pea Risotto

This Spring Tofu and Pea Risotto is a creamy, comforting dish that showcases the fresh flavors of spring. The tofu is pan-seared to golden perfection, while the peas add a burst of sweetness to the creamy, dreamy risotto. The addition of lemon zest and fresh herbs gives the dish a zesty, bright finish. This risotto is the ultimate cozy meal for spring evenings, combining heartiness with lightness, and is sure to become a family favorite.

Ingredients:

1 block firm tofu, pressed and cubed
1 tablespoon olive oil
1 cup Arborio rice
1/2 cup dry white wine (optional)
4 cups vegetable broth, kept warm
1 cup frozen or fresh peas
2 tablespoons vegan butter or regular butter
1/4 cup nutritional yeast
Zest of 1 lemon
1/4 cup fresh parsley, chopped
Salt and pepper to taste

Instructions:

Prepare the Tofu: Press tofu to remove excess moisture, then cut into cubes. Heat olive oil in a large skillet over medium heat. Add tofu and cook for 6-8 minutes, turning occasionally, until golden and crispy. Remove from the skillet and set aside.
Cook the Risotto: In a large pan, heat a tablespoon of olive oil or vegan butter over medium heat. Add the Arborio rice and cook for 2-3 minutes, stirring frequently until the rice is lightly toasted. If using wine, pour it in and cook for 1-2 minutes until the alcohol evaporates.
Add the Broth: Begin adding the warm vegetable broth, one ladle at a time, stirring frequently. Allow the liquid to absorb before adding the next ladle. Continue this process until the rice is tender and creamy, about 20-25 minutes.
Finish the Risotto: Once the rice is cooked, stir in the peas, nutritional yeast, lemon zest, and fresh parsley. Season with salt and pepper to taste.
Serve: Serve the risotto topped with crispy tofu cubes. Garnish with additional fresh herbs or lemon zest if desired.

This Spring Tofu and Pea Risotto is a comforting and flavorful dish that embodies the essence of spring. The creamy risotto paired with the sweetness of the peas and the crispy tofu provides a satisfying and balanced meal. The lemon zest and fresh herbs elevate the dish, bringing a burst of freshness that’s perfect for the season. It’s an elegant yet easy-to-make dish that’s perfect for a special meal or a weeknight treat.

Spring Tofu and Broccoli Quiche

This Spring Tofu and Broccoli Quiche is a healthy, savory dish that can be enjoyed for breakfast, brunch, or lunch. The tofu-based filling is light yet hearty, with the addition of broccoli and nutritional yeast providing a flavorful, cheesy-like taste. The crisp, flaky crust adds the perfect texture contrast to the creamy filling, while fresh herbs round out the dish. This quiche is a great way to incorporate seasonal vegetables into a satisfying, protein-packed meal.

Ingredients:

1 block firm tofu, pressed and crumbled
1 tablespoon olive oil
1 cup broccoli florets, chopped
1/4 cup nutritional yeast
1/4 teaspoon turmeric
1/2 teaspoon garlic powder
Salt and pepper to taste
1 pre-made pie crust (or homemade)
1 tablespoon fresh parsley, chopped
1 tablespoon fresh thyme (optional)

Instructions:

Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Broccoli: In a small pan, heat olive oil over medium heat. Add the chopped broccoli and cook for 4-5 minutes, until just tender. Set aside to cool.
Make the Tofu Filling: In a food processor, combine the crumbled tofu, nutritional yeast, turmeric, garlic powder, salt, and pepper. Process until smooth and creamy, adding a splash of water if needed to help blend.
Assemble the Quiche: Spread the cooked broccoli evenly in the bottom of the pie crust. Pour the tofu mixture over the broccoli and spread it out evenly.
Bake: Bake the quiche for 30-35 minutes, or until the top is lightly golden and set. Remove from the oven and let cool slightly before slicing.
Serve: Garnish with fresh parsley and thyme before serving.

This Spring Tofu and Broccoli Quiche is a delicious, protein-packed meal that is both satisfying and nutritious. The tofu filling provides a creamy texture without the heaviness of traditional quiche, while the broccoli adds a fresh, vibrant crunch. The combination of nutritional yeast and garlic gives the quiche a savory, cheesy flavor that will have you coming back for seconds. Whether you’re serving it for brunch or enjoying it as a light dinner, this quiche is the perfect way to celebrate spring vegetables in a comforting and tasty way.

Note: More recipes are coming soon!

33+ Fresh and Flavorful Spring Tofu Recipes to Try This Season

33+ Fresh and Flavorful Spring Tofu Recipes to Try This Season

Spring Tofu Salad with Lemon-Dijon Dressing