10 Tofu Recipes for Kids That They Will Love to Eat

Do you often wonder how to make the perfect diet plan for your children? A meal that incorporates enough plant protein can be a good substitute for meat protein, which is essential for building, maintaining and repairing the body tissues. If you’re looking to add more plant-based options to your child’s diet, tofu is a great place to start. Among the various kid-friendly tofu recipes that are available, here are some tofu recipes for kids that can be made without much fanfare. Our list of tofu recipes for picky eaters with their distinct flavours is sure to become your child’s favourite mealtime treat.

Best Kid Friendly Tofu Recipes

Tofu might not be the first thing that comes to mind when planning kid-friendly meals, but with the right ingredients and preparation, it can be both delicious and fun to eat. These easy tofu recipes for kids are packed with flavour and nutrients, perfect for even the pickiest little eaters.

1. Tofu Smoothie With Berries

Among the best Tofu dishes for kids, tofu smoothie with berries can be a satiating drink after an evening playtime. Thick and creamy as yogurt, this smoothie offers a luscious sip every time hunger pangs strike. It can be a perfect meal replacement while you’re on-the-go or need to sneak in tofu and fruits into your child’s diet.

Ingredients

• Berries (any berry of your kid’s choice) – 2 Cups
• Tofu – 1 Cup
• Milk – 1.5 Cup
• Banana – 1
• Ice (Optional)

Servings : 1

How to Make

1. Add all the ingredients into the blender.
2. Blend for a minute until the mixture gets a soft texture.
3. Add sugar for a sweeter taste and water for the desired consistency.
4. Serve.

2. Crispy Tofu Cubes

If you’re looking for a Tofu stir fry recipe, crispy tofu cubes are the ideal choice to pique your child’s interest in healthy food. Made of protein and fat, this recipe contains cheese that provides children with high-quality protein and calories that they need for proper growth.

Ingredients

• Tofu – 250 g
• Cornstarch – 2 tbsp
• Cornmeal – 2 tbsp
• Parmesan Cheese – 2 tbsp, grated
• Olive Oil – 1/2 cup
• Salt – As per taste

Servings : 2

How to Make

1. Cut the tofu in one-inch cubes.
2. Take the diced tofu and place them in a large bowl.
3. Add cornmeal, cheese, cornstarch, and salt.
4. Mix everything well until all the tofu cubes get coated with the mixture.
5. Heat 1/4th cup of oil in a pan.
6. Throw in the tofu pieces into the oil. Flip occasionally to ensure they are fried on each side.
7. Shallow fry them until they turn golden brown and crispy.
8. Sprinkle any herb seasoning of your choice and serve hot with ketchup or mint chutney.

3. Sweet and Sour Tofu

Get ready for compliments coming your way when you prepare this gluten-free dish that makes your little munchkin coming back for more. Offering the perfect level of sweet and tart flavour, this recipe can be enjoyed by your entire family.

Ingredients

For the Sauce:

• Sugar – 3/4th cup
• Apple Cider – 1/2 cup
• Ketchup – 1/4th cup
• Garlic Salt – 1/2 tsp
• Soy Sauce – 1/2 tsp

For Tofu:

• Extra-firm Tofu – 1 block
• Scallion Diced – 1 bunch
• Sesame Seeds – 1 tsp

Servings : 2

How to Make

1. Put all the sauce ingredients in a saucepan and heat them on medium flame.
2. Whisk them well until they blend well, and you get a warm, smooth sauce. Set it aside.
3. Now, keep the block of tofu on a plate lined with paper towels. Add another layer of paper towels on the tofu and add a weight on it (a chopping board, a heavy vessel, etc.). This is called pressing the tofu. Press the tofu for 15-20 minutes.
4. After the tofu as been pressed, cut it into long thin planks.
5. Marinate the planks in half the sauce mixture for an hour.
6. In a non-stick pan, drizzle some oil and shallow fry the tofu till they turn golden brown.
7. Add the rest of the sauce into the same pan after the tofu turn golden brown.
8. As the tofu cooks, the sauce becomes thick after 5 minutes.
9. Garnish with sesame seeds and diced green onions.
10. Serve hot.

4. Scrambled Tofu With Mushroom and Green Pepper

This yummy tofu recipe can be given to babies over 12 months of age. Vegetables used in this dish can be substituted by carrots, potatoes or green peas that would add vibrant colour to this dish.

Ingredients 

• Olive Oil – 2 tbsp
• Sweet Green Pepper – 250 ml
• Mushroom Sliced -125 ml
• Red Onion – 1 Small
• Small Tomatoes – 1 Diced
• Turmeric Powder – 1/4th Spoon
• Parsley Leaves -1 tbsp chopped
• Pepper Powder – ½ tsp

Servings : 2

How to Make

1. Heat oil over medium flame and sauté onion for 3 minutes. 
2. Add green pepper, tomatoes, and mushrooms and cook till the mushroom has lost most of the water.
3. Crumble the tofu with your fork.
4. Add turmeric powder, pepper powder and mix everything together.
5. Cover with medium heat, stir for 4-5 minutes.
6. Sprinkle with parsley leaves and serve hot.

5. Sesame Tofu

Ingredients

• Firm Tofu – 250 g
• Garlic – 1 to 2 clove, chopped
• Sesame Oil – 1 tsp
• Cayenne Pepper – 2 pinches
• Sunflower Oil – 1 tbsp
• Sesame Seeds – 2 tbsp

Servings : 2

How to Make 

1. Drain the tofu and pat it with a paper towel. Let it stand for 20 minutes.
2. Peel and crush the garlic cloves.
3. Make a sauce by mixing sesame oil, cayenne pepper, and garlic in a bowl.
4. Cut the tofu into cubes.
5. Heat some sunflower oil in a pan.
6. Add tofu cubes and fry on medium heat for 3 minutes (until you get a golden brown colour).
7. Add the sauce and the sesame seed. Mix the tofu well in the sauce.
8. Serve this tofu recipe with sautéed vegetables like broccoli and french beans.

6. Tofu Kebabs

These grilled tofu kebabs are a breeze to make and can be served as a delectable appetiser or an after-school snack. Can be served as a delectable appetiser or an after-school snack. This recipe is super-simple to make. You child is sure to enjoy its crispy texture on the outside and soft texture on the inside. Complete with vegetables, protein and carbohydrates, this dish is super-healthy and tempting.

Ingredients 

• Extra-firm diced tofu – 450 g
• Soy Sauce – 1/4th cup
• Maple Syrup – 60 ml
• Toasted Sesame Oil – 1 tbsp
• Garlic Cloves – 2
• Vegetable Oil – 2 tbsp
• Bell Pepper – 1
• Tomatoes – 1

Servings : 2

How to Make 

1. Combine maple syrup, soy sauce, toasted sesame oil and chopped garlic cloves in a bowl.
2. Add the tofu and let it marinate in the fridge for 60 minutes.
3. Drain out the marinated sauce into a saucepan. Heat it on medium flame till it thickens.
4. Cut vegetables into cubes.
5. Thread them into a skewer along with the diced tofu.
6. Preheat a grill. Oil the grate and set the burners to high.
7. Brush the vegetables and tofu on the skewers with some oil.
8. Grill the skewers for 3 minutes and turn it once halfway to cook them through.
9. Serve after garnishing with green onions and sauce.

7. Tofu Nuggets

These crispy tofu nuggets are a fantastic finger food for kids. They’re golden, crunchy, and packed with plant-based protein. A great alternative to chicken nuggets, they pair perfectly with your child’s favourite dip.

Ingredients

• Tofu – 200 g
• Breadcrumbs – 1 cup
• All-purpose flour – 1/4 cup
• Garlic powder – 1 tsp
• Paprika – 1/2 tsp
• Salt – As per taste
• Water – 1/4 cup
• Olive Oil – 2 tbsp

Servings : 2–3

How to Make

1. Cut tofu into nugget-sized rectangles.
2. In one bowl, mix flour, garlic powder, paprika, and salt with water to form a batter.
3. In another bowl, place breadcrumbs.
4. Dip tofu pieces in the batter, then roll in breadcrumbs.
5. Heat oil in a pan and shallow fry until golden and crispy on all sides.
6. Serve with ketchup or a yogurt-based dip.

8. Tofu Snack Balls

Bite-sized, protein-rich snacks that are easy to pack or serve after school.

Ingredients

• Tofu – 150 g, firm, mashed
• Breadcrumbs – 1/4 cup
• Carrot – 1 small, grated
• Cheese – 2 tbsp, grated (optional)
• Salt – To taste
• Oregano – 1/4 tsp
• Oil – For shallow frying or baking

Servings : 10–12 balls

How to Make

1. Mix all ingredients into a soft dough.
2. Form into small balls.
3. Bake at 180°C for 15 minutes or shallow fry until golden.
4. Serve with ketchup or yogurt dip.

9. Tofu Sandwich

A protein-rich tofu sandwich makes a hearty school lunch or snack. It’s simple, customisable, and easy to pack.

Ingredients

• Tofu – 100 g, sliced thin
• Whole wheat bread – 4 slices
• Cheese slice – 2
• Lettuce – 2 leaves
• Butter – 1 tbsp
• Salt & pepper – To taste

Servings : 2

How to Make

1. Pan-fry tofu slices with salt and pepper.
2. Butter bread slices and layer tofu, cheese, and lettuce.
3. Grill until golden and serve warm or cold.

10. Tofu Vegetable Roll

A tasty, hand-held snack filled with tofu and colourful veggies, perfect for lunchboxes or light dinners.

Ingredients

• Tofu – 150 g, crumbled or finely chopped
• Carrot – 1 small, grated
• Cabbage – 1/2 cup, shredded
• Bell Pepper – 1/4, finely chopped
• Onion – 1 small, chopped (optional)
• Soy Sauce – 1 tsp
• Salt – To taste
• Black Pepper – A pinch
• Oil – 1 tbsp
• Whole Wheat Roti – 2

Servings : 2 rolls

How to Make

1. Heat oil in a pan. Sauté onion (if using), then add all chopped veggies.
2. Cook for 2–3 minutes, then add tofu, soy sauce, salt, and pepper.
3. Stir-fry for another 2–3 minutes until the mix is cooked and dry.
4. Warm the roti and place filling in the centre.
5. Roll tightly and wrap in foil or parchment paper for easy handling.

FAQs

1. What are the benefits of tofu for kids?

Tofu is rich in high-quality plant-based protein, calcium, iron, and other essential nutrients that support healthy growth and development in children. It’s also low in saturated fat and cholesterol-free, making it a heart-healthy option for kids of all ages (1) (2) (3).

2. How often can kids eat tofu?

Tofu can be safely included in a child’s diet several times a week. As with any food, moderation and variety are key. Balance tofu with other protein sources like legumes, dairy, and whole grains for optimal nutrition.

3. Are there allergens in tofu?

Tofu is made from soybeans, which are a common allergen. If your child has a soy allergy, it’s best to avoid tofu and consult a paediatrician before introducing any soy-based foods (4) (5).

The joy of seeing your child grow up healthy and smart is a blessing that no one can deny. Eating the right food contributes to a healthy lifestyle and develops good eating habits for a child. These tofu recipes for toddlers are sure to help you add variety and nutrition to your child’s diet. Homemade food made with care by mothers is always a better substitute for store-bought food that is packed with harmful preservatives. Also bear in mind to check if your little one is allergic to tofu. You must consult your paediatrician and only then feed tofu to your toddler.

References/Resources:

1. Cleveland Clinic – 5 Reasons To Eat More Tofu

2. Harvard Health Publishing – Tofu: Making a place for this nutritious, plant-based food in your diet

3. American Heart Association – Clearing up questions on whether tofu is healthy

4. Cleveland Clinic – Soy Allergy

5. American College of Allergy, Asthma & Immunology – Soy

Also Read:

Pasta Recipes for Kids
Pizza Recipes for Children
Soup Recipes for Children
Mushroom Recipes for Kids
Healthy Rice Recipes for Kids
Baking Recipe Ideas for Kids