tofu weight watchers points

I saw a question the other day: “What do you cook with tofu?” and I knew I had to write a blog post about it because I love tofu. I know most kids probably think that's a little weird, but most of my life I was a vegetarian so we ate a lot of tofu and I learned to cook it in different ways. Now, we are doing tofu, Weight Watchers style!

Tofu: Weight Watchers Style

If you've never have tofu before, I want you to make a deal with me and try it! Just try it once, cooked the way I show you below, and let me know what you think.

Keys to cooking tofu include using the right tofu, and adding enough seasonings. If you don't add spices and seasonings, your tofu won't taste like much of anything. Adding veggies can help flavor your tofu also.

How to Prepare Tofu

People get intimidated when I talk about how much I love tofu. They say “how do you cook it? Isn't it mushy?” and my answer is: if you use the right tofu and you prepare the tofu the right way, it's not mushy!

how to prepare tofu

Now some people DO like mushy tofu, but if you're looking to make tofu the way I do, start with EXTRA FIRM TOFU.

Take the tofu block out of the container and wrap it in paper towels or cheesecloth. Place a pot or pan or can of veggies on top to weigh it down a little bit.

Repeat this process 2-3 times until your tofu isn't so squishy.

How to Cook Tofu

Warm up your wok or frying pan over medium heat. Do not use a cast iron skillet for this unless you plan on frying the tofu, which would not make it zero points. 😉

Spray the pan with non-stick cooking spray, make sure you spray it really good!

Sprinkle seasonings on the tofu, whatever ones you want. I like smoked paprika and crushed red pepper, with some garlic.

how to cook tofu

Cut the tofu block into small pieces. I like to make mine thin so they cook quickly. I'm a bit impatient, which is NOT good for cooking tofu. You have to let the tofu cook on one side until its golden brown. This takes 5-7 minutes, sometimes more. Flip the tofu and cook it all the way through. You can use a fork to see if the tofu is cooked or if it's still mushy.

There are tons of things you can mix in with tofu so I want to talk about those ideas next.

What to Cook With Tofu

Here are some of my favorite ideas of what to put with your tofu:

  • asparagus
  • green beans
  • broccoli
  • baby corn
  • sugar snap peas
  • bean sprouts
  • peanuts

Tofu Stir Fry

When you add veggies to your tofu, be sure to add sauces as well. Keep in mind the sauces will add points so choose ones that are lower in points.

Here is an easy Weight Watchers Tofu Stir Fry recipe for you to follow.

easy tofu stir fry

Weight Watchers Zero Point Soup

You can use tofu to make WW Zero Point Soups! Take Weight Watchers Vegetable Soup and add tofu, or replace chicken or beef with tofu in any soup recipe.

Kimchi soup is 1 point on all plans. It uses mushy tofu but I think it would be fun to try it with the firm tofu.

Tofu Weight Watchers Points

Is tofu free on Weight Watchers? Well, yes and no.

On the myWW Purple and myWW Blue Plans, tofu is ZERO Points!

On the Green Plan, tofu is 1 point for 3 ounces.

Even on the myWW Green Plan, you could make a tofu dinner recipe for less than 5 points, and that's with TWO servings of tofu.

Weight Watchers Tofu Recipes

Weight Watchers has tofu recipes on their website. I made this table to show the points count for each plan. I hope you like it.

RecipeGreen PointsBlue PointsPurple Points
Curried Tofu With Veggies544
Tofu Veggie Kebabs w Peanut Sauce733
Satay Grilled Tofu and Peppers866
Spring Pea and Tofu Dip211
Tofu, Broccoli, and Butternut Squash533
Greek Salad with Herbed Tofu “Feta”322
Creamy Tofu Herb Dressing111
Mayo-Free Egg Salad300
Cremini and Spinach Vegetable Lasagna766
Fresh Summer Rolls with Dipping Sauce333
tofu weight watchers

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