- Adding silken tofu to foods you already eat is an easy way to boost your protein intake.
- Its neutral flavor and heart-health and women’s-health benefits make it a smart add to any meal.
- Add silken tofu to soups, sauces, dips, puddings, desserts, smoothies, dressings and more.
Hitting my protein goals used to feel hard. Between busy days and higher needs due to an active lifestyle, I often found myself coming up short, even though, as a dietitian, I knew exactly what I “should” be doing.
That was until I stopped trying to overhaul my meals and instead made one simple upgrade: I started blending silken tofu into the soups and sauces that were already part of my meals. Without changing flavors or adding protein powders or cottage cheese, my meals suddenly became far more filling and protein-rich.
As a dietitian, I’m always looking for ways to make healthy eating feel easier, not more complicated. Silken tofu has become one of my go-to tools. Its mild flavor and naturally creamy texture allow it to meld into dishes while boosting protein, making it an especially helpful option for more plant-forward eating or for meals that keep you satisfied longer.
Here, I break down why silken tofu deserves a little more love, or at least attention, and share ideas for incorporating it into your diet to boost protein intake without sacrificing taste or enjoyment.
What Is Silken Tofu?
If you’ve ever perused the tofu section at your grocery store, then you’re aware that there are a variety of types: silken, medium, firm, extra firm and super firm. These vary in the amount of water they contain, with silken tofu having the most and super-firm the least. Not to complicate things, but silken tofu ranges from soft to firm. Silken tofu has a creamy, custard-like texture, making it perfect to blend into soups, sauces and the like.
Why Silken Tofu Is Underrated
High in Protein
Tofu is an excellent plant-based protein source. A 3.5-ounce serving (100 grams) of silken tofu delivers nearly 5 grams of protein. Although tofu contains less protein than a similar-size portion of animal protein, adding it to a meal can significantly boost the overall protein content.
For example, adding a 3.5-ounce portion of tofu to a cup of marinara sauce increases the sauce’s protein content from 3.5 grams to 8.5 grams. Pair it with 1 cup of spaghetti, and you’re at 15.5 grams of protein, a decent amount to help you feel full and satisfied. Swap regular spaghetti for a legume-based pasta, and the protein offering is even higher.
Mild Flavor
Tofu’s mild, neutral flavor allows it to take on whatever seasonings or sauces it’s paired with, making it incredibly versatile across a wide range of cuisines and dishes. Because it absorbs flavor well, adding tofu to a dish does not compromise taste or overpower other ingredients. Plus, it adds a satisfyingly creamy texture to whatever dish you’re working with.
Heart Health Benefits
In addition to its nutritional and flavor profile, tofu offers wonderful heart-health benefits. A meta-analysis of over 40 studies found that eating 25 grams of soy protein per day significantly decreased low-density lipoprotein (LDL or “bad”) cholesterol, especially when it replaced animal protein sources. But you don’t need to eat tofu daily to see its benefits on heart health., Just consuming one or more servings of tofu per week can lower the risk of heart disease, especially among younger women before menopause and postmenopausal women not taking hormone therapy.
Women’s Health
Isoflavones are compounds in soy foods with beneficial health effects. Soy isoflavones have been associated with heart and bone health, as well as reducing the risk of breast cancer in pre- and postmenopausal women.,
Despite these benefits, many individuals remain concerned about soy’s potential effect on hormone health. But this concern is unfounded, as research shows that soy isoflavones do not exert the same effects on the body as estrogen.
Other Ways to Enjoy Silken Tofu
- Pudding: Whisk silken tofu, cocoa powder and maple syrup until smooth for a higher-protein chocolate pudding treat.
- Smoothies: Blend silken tofu into smoothies to boost protein and calcium without adding powders or supplements.
- Dips: Replace mayo or sour cream in dips with silken tofu.
- Dressings: Blend silken tofu with herbs, spices and olive oil to create a higher-protein creamy dressing.
- Desserts: Use silken tofu as a base for vegan cheesecakes or lemon bars.
Meal Plan to Try
7-Day Plant-Based High-Protein Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
If you’re struggling to meet your protein goals, you don’t need a complete diet overhaul. Adding silken tofu to foods you already eat is a convenient way to boost protein intake while keeping meals satisfying and enjoyable. Thanks to its mild flavor and creamy texture, silken tofu blends seamlessly into sauces, dressings, soups and desserts, adding protein without altering taste and texture. In addition to its convenience, silken tofu provides nutritional benefits, delivering plant-based protein along with heart-healthy soy compounds. Next time you’re looking to boost protein with your pasta dinner, consider adding silken tofu into your sauce.
