Tofu for  babies and kids

Learn how to make tofu, including options that work for baby-led weaning, finger foods, and transitioning into toddlerhood.

– 12-15 ounces extra-firm tofu block – 1 tablespoon olive oil (or coconut or avocado oil) – 1/4 teaspoon Italian seasoning, garlic powder, cumin, or a pinch of Chinese 5 Spice (optional)


Open the tofu and drain off the liquid. Place between two clean folded kitchen towels and put a heavy bowl or plate on top.


Let sit for at least 30 minutes and up to 8 hours. This helps remove liquid from the tofu to make it have nice texture when cooked in the pan.


Place the tofu on a cutting board. Cut into 1-inch strips by cutting the block into 4 slices. You can cut each slice in half if desired.


Place a cast iron or nonstick pan over medium heat. Add the oil and warm for 30 seconds. Place tofu into the pan, spreading out so it has room to cook.


Cook for 6-8 minutes or until golden brown. Carefully turn over and cook for an additional 6-8 minutes.


Remove from pan and let cool just a little before serving. You can serve this warm or let it cool to room temperature and serve it that way. Both work well!


Serve cooked tofu with a dip like pizza sauce, marinara sauce, guacamole, or salsa. Or add to a simmer sauce like marinara sauce, and serve with pasta or a favorite grain.


To serve tofu in the baby-led weaning style, offer it in finger-size pieces. To serve tofu as a finger food, cut it into small pieces for baby to pick up.


Tofu is very versatile, eat it on its own, add silken tofu to smoothies, baby food purees, or in puree soups.