Tofu Substitutes

Tempeh, seitan and other swaps for tofu, with notes on texture, protein and how each one behaves in a pan.

Tempeh: firmer, nuttier, denser

Tempeh is made from whole soybeans bound by a culture, so it is denser than tofu and holds a marinade on its surface rather than absorbing it all the way through. Slice it thin and sear it hard.

Steaming tempeh for ten minutes before cooking softens its bitterness and lets the marinade stick. Use it where tofu would feel too soft, such as sandwiches, skewers and chunky stews.

Seitan: wheat-based and chewy

Seitan is wheat gluten, which gives it a chewy, meaty texture that tofu cannot reach. It works in stir fries, braises and anything that wants bite, but it is not suitable for anyone avoiding gluten.

Seitan is already dense, so it needs liquid and fat more than it needs browning. Simmer it in a flavoured broth before frying, or it will taste of plain wheat.

When to keep the tofu

Tofu is the better choice when you want a neutral base that takes on a sauce, or a soft texture in soups, puddings and scrambles. Pressing firm tofu for twenty minutes gives it a texture closer to tempeh without changing the flavour.

If a recipe depends on silken tofu for body, such as a mousse or a dressing, none of the firm substitutes will work. Choose a recipe built around the softer ingredient instead.

Reviewed on 2026-10-19 · Basis: Seed substitution table (A7)