Thanks to its meaty texture and deep flavor, smoked tofu is a welcome new twist on this vegetarian staple. With about 25g of protein in a 3-oz serving, smoked tofu is no lightweight in the protein department: Researchers at the University of Arkansas at Little Rock, found that soy protein was just as effective as casein protein in preventing muscle breakdown and stimulating muscle-protein synthesis.

Sneak it in: Smoked tofu can be an occasional replacement for meats like chicken and beef in dishes such as chili, stir-frys, and soups. Also try grating it on a box grater and adding to tacos, salads, and sandwiches. 

Find it: Look for smoked tofu next to other types of tofu in the produce section of your supermarket or natural food store. 


  • 1 block (about 200g) firm smoked tofu
  • 1 cup cooked or canned pinto beans, drained and rinsed
  • 1 cup pineapple, cubed
  • ½ cup red onion, finely diced
  • 1 small red bell pepper, chopped
  • ⅓ cup cilantro, chopped
  • 1 tsp lime zest
  • 1 large ripe avocado
  • ⅓ cup reduced-fat sour cream
  • 1 clove garlic, minced
  • Juice of 1/2 lime
  • ¼ tsp cayenne powder
  • 8 corn or whole wheat tortillas


  1. Chop tofu into squares and place the cubes in a large bowl.
  2. Add beans, pineapple, red onion, bell pepper, cilantro, and lime zest to bowl and stir.
  3. Place avocado flesh, sour cream, garlic, lime juice, and cayenne powder in a food processor or blender and mix until smooth.
  4. To serve, spread avocado cream on tortillas and top with tofu mixture.
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