High-Protein Savory Tofu Cakes

It’s time for another easy, healthy, and nutrient-dense recipe to add to your weekly menu rotation! This one includes tofu – which is jam-packed with protein, calcium, magnesium, and many other nutrients. If you are not a big tofu eater, this is a great recipe to get you started and you will soon love this delicious protein!

What Exactly is Tofu?

Tofu is basically just pressed bean curd. The longer it is pressed, the more firm it gets. At the grocery stores, you will see various firmness levels of tofu available, from silken to extra-firm. My favourite is the extra-firm since it is so versatile — you can use it in so many different types of recipes  and it really soaks up the flavors you are using, like a sponge.


What Does Tofu Taste Like?

Tofu has a very mild flavour which is why it works so well in so many dishes. It absorbs the flavors you are cooking with and can be used in so many applications. Tofu can also be cooked in many ways. You can steam it, pan fry it, bake it — the options are really endless. You’ll find that the texture of the tofu may change depending on how it is cooked.


Is Tofu A Good Source of Protein?

Yes! Tofu is a great source of plant-based protein! There are so many health benefits to eating tofu. Even if you are not a fan of it right now, you really should try to eat it more for the health benefits alone. Eating tofu can help reduce cholesterol, it is an anti-inflammatory, and can even help maintain blood sugar levels. There are so many benefits of eating this protein! And to top it all off, it is quite an economical protein in comparison to beef, pork, or chicken.

Tried this recipe out? Tag us and let us know how you liked it!


High-Protein Savory Tofu Cakes

This recipe is full of protein, vitamins, and nutrients to keep you strong & healthy.

SERVINGS: 12 small tofu cakes

CALORIES: 69 Kcal per serving



400 grams (14 oz) extra firm tofu

salt & pepper, to taste

1 russet potato, peeled

1 carrot

1 cup panko bread crumbs

2 tbsp green onions, chopped

4 garlic cloves, minced

1/4 cup all purpose flour

1 tsp vegetable oil

1 tsp baking powder

1 lemon wedge

additional oil for pan frying



1.) Shred your potato and carrots, then squeeze out the excess water through a dish cloth. Set aside.

2.) Drain and mash tofu

3.)  In a large bowl, stir together tofu, carrot, potato, garlic, salt & pepper, green onions, flour, oil, and baking powder until combined

4.) Add panko bread crumbs to the tofu mixture and stir to combine

5.) Heat up oil in a pan (medium heat)

6.) Form tofu mixture into small cakes (about 3 inches in diameter)

7.) Pan fry the cakes on both sides until golden brown

8.) Serve your tofu cakes with lemon and a dipping sauce of your choice (I like mine with a sweet chili sauce)



Serving Size: 1 tofu cake

Calories: 69 kcal

Carbohydrates: 11g

Protein: 4g

Fat: 1g

Saturated Fat: 1g

Polyunsaturated Fat: 1g

Monounsaturated Fat: 1g

Trans Fat: 1g

Sodium: 98mg

Potassium: 163mg

Fiber: 1g

Sugar: 1g

Vitamin A: 860IU

Vitamin C: 3mg

Calcium: 46mg

Iron: 1mg

About the Author:

Joyce Leung

Joyce is the founder of the Joyce of Cooking blog, where she provides recipes, writes about her food adventures, and reviews local eateries. She has worked in the food and beverage industry for over 10 years, in every position from dish washer to general manager. Now retired from the restaurant world, she is a marketing manager for a greenhouse.