While tofu isn’t a traditional part of Mediterranean cuisine, it’s a surprisingly great fit for the fresh, vibrant flavors the region is known for.
From lemony marinades to herbaceous sauces and roasted veggie pairings, tofu can seamlessly adapt to Mediterranean dishes while adding a protein-packed, plant-based touch.
Here are some of our favorite Mediterranean recipes with tofu.
Mediterranean-Style Tofu Tacos
Mediterranean-Style Tofu Tacos are an excellent choice for anyone looking to add more plant-based meals to their diet.
These flavorful tacos feature crumbled tofu coated in extra virgin olive oil and a blend of paprika, oregano, cinnamon, and garlic powder.
The tofu is baked until crispy, creating a delicious and satisfying vegetarian taco filling!
Tofu Spinach Curry
Tofu Spinach Curry is a vegan, gluten-free dish with crispy tofu in a flavorful spinach curry sauce.
The tofu is sautéed until golden and simmered in a spiced tomato-based sauce with fresh spinach added at the end. It’s a healthy, low-calorie meal that’s mild and delicious!
Skillet Tofu with Corn, Green Beans, and Tomatoes
This vegan tofu stew with corn, green beans, and tomatoes is a simple skillet dish perfect as a summer or early fall dinner.
Pan-seared tofu is paired with sweet corn, tender green beans, and juicy tomatoes for a colorful and wholesome dish.
With cool-weather substitutions included, you can enjoy it all year round.
Tofu with Mushrooms
This dish combines crispy tofu with earthy mushrooms in a savory Mediterranean-inspired sauce with Italian seasoning and sun-dried tomato sauce.
It works as the perfect chicken-substitute but still want that hearty alternative with a good kick of protein.
Vegan Potato Curry with Tofu, Tomatoes, and Peas
This comforting curry features chunks of tofu, tender potatoes, and sweet peas simmered in a spiced tomato base.
It’s ready in 45 minutes and makes for a very satisfying midweek dinner.
Spicy Tofu Scramble Breakfast Tacos
These breakfast tacos feature a flavorful tofu scramble with a spicy Mediterranean twist, paired with fresh toppings like avocado and salsa.
The combo of bold spices and hearty ingredients makes them a great choice as a breakfast, but even as a lighter lunch or dinner.
Tofu Pasta Salad
Tofu pasta salad is a simple, light, and nutritious dish perfect as a meal or side.
Packed with fresh summer vegetables and tossed in a tangy balsamic dressing, it’s a protein-rich, plant-based twist on classic pasta salad.
Mediterranean Tofu Wraps
These flavorful tofu wraps are a delight, filled with sliced mango, bell peppers, coconut flakes, coleslaw mix, and crispy pan-fried tofu, all wrapped in a tortilla and drizzled with creamy peanut sauce.
This vegan recipe is perfect for lunch or dinner and can be easily prepped ahead of time.
Tofu Curry
This tofu curry features a creamy sauce made with blended passata, coconut milk, and cashews for a smooth texture, plus the cauliflower and red pepper adds some extra substance and natural sweetness.
The tofu is pressed to remove moisture, coated in cornflour, and fried to maintain a firm texture. The dish is seasoned with curry powder, turmeric, and cumin.
Adjust the spice levels depending on how much spice you can tolerate!
Sheet Pan Mustard Roasted Tofu and Carrots
This recipe combines pressed, cubed tofu and baby carrots, both tossed in a quick vinaigrette made from olive oil, coarse ground mustard, white wine vinegar, minced garlic, kosher salt, and freshly cracked black pepper.
The mixture is spread on a sheet pan and roasted until the carrots are tender and the tofu is golden around the edges.
The caramelized carrots and savory tofu create a perfect balance of sweet and savory.
Vegan Egg Roll in a Bowl with Tofu
This vegan egg roll in a bowl features seasoned, browned tofu crumbles as a plant-based alternative to ground meat.
The dish combines cabbage, carrots, red bell pepper, and onions, stir-fried with fresh garlic and ginger for added flavor. A spicy peanut sauce made from peanut butter, sriracha, and lime juice enhances the meal.
Garnished with dry roasted peanuts and fresh herbs like cilantro or scallions, this recipe offers a vegan twist on the classic egg roll filling.
Vegan Lasagna with Tofu
This vegan lasagna proves that meat isn’t a requirement for bold, satisfying flavor.
A creamy roux sauce, even richer than classic béchamel, pairs beautifully with a hearty bolognese-style ragout.
Layered together, these elements transform into a plant-based version of the Italian classic that’s perfect for any occasion.
Easy Vegan Quiche
This vegan quiche combines a tofu-based filling seasoned with turmeric, granulated garlic, and optional black salt (Kala Namak) to mimic an “eggy” flavor.
Sautéed onions, garlic, browned mushrooms, and wilted spinach bring depth, while halved cherry tomatoes add a pop of color.
Nestled in a pre-made vegan crust, the quiche is baked to golden perfection, offering a versatile plant-based twist on the classic dish.
Baked Tofu with Vegetables
This baked tofu and vegetable dish is a flavorful, low-carb vegan dinner that’s both nutritious and satisfying.
Tofu cubes are marinated in a savory blend of seasonings, then roasted alongside colorful vegetables until perfectly tender and slightly caramelized.
It’s versatile, allowing you to swap in your favorite veggies or whatever you have on hand.
Baked Tofu Sandwich with Roasted Red Pepper
This vegan baked tofu sandwich is a simple yet flavorful recipe featuring garlicky herb-seasoned tofu, roasted red peppers, and creamy avocado.
The tofu is seasoned with a roasted garlic and herb blend, along with dried basil and oregano, then baked until golden brown.
It’s an ideal lunch option that keeps you satisfied until dinner.