If you are new to plant-based eating and unfamiliar with tofu, we’ll give you the basics and provide a list of Plant-Based Whole30 Tofu brands to add to your shopping lists.
Whole30 has recently launched their Plant-Based Whole30 Program and that means that plant-based protein sources, such as minimally processed forms of soy, like tofu, are allowed for consumption of sufficient protein.
We’ve researched and created a comprehensive list below of Plant-Based Whole30 Tofu Brands:
(More detailed information below!)
- Wildwood
- Nasoya
- House Foods
- 365 by Whole Foods Market
- Trader Joe’s
- Simple Truth (Kroger)
- O Organics (Safeway)
- Sol Cuisine
What is Tofu?
Tofu is made from curdling soy milk, similar to how cheese is made. The soy curds are then pressed into blocks of varying firmness; silken through extra firm.
Tofu is an excellent source of plant-based protein and also contains calcium and Vitamin D. It is naturally gluten-free and also contains isoflavones (anti-oxidant compounds) which may help to lower “bad” LDL cholesterol.
Should I Buy Organic Tofu?
Yes, if you have the option to purchase organic tofu, we recommend doing so. Most soybeans are grown here in the US and a large portion of them are genetically modified (GMO).
Sprouted Tofu vs. Regular Tofu
Sprouted Tofu is made from sprouted soybeans. Sprouted soybeans are made from soaking the soybeans until they grow a small sprout (also commonly known as germination). This process makes the soybeans easier to digest as well as increases the nutritional value as well as decrease the anti-nutrients (compounds that make it harder for the body to absorb nutrients during digestion). Sprouted tofu provides almost 20% more protein and 3 x the amount of calcium as regular.
How do I cook Tofu?
Select the right texture of tofu for your recipe. Silken tofu is excellent for smoothies, dips, and sauces. Firmer textures of tofu are excellent for baking, pan frying and evening grilling. Tofu is normally stored in water and will need to be pressed before cooking, especially if you are baking, grilling or frying it. Remove the tofu from the water and gently press between 2 plates or kitchen towels to remove the excess water.
Plain tofu has a very bland flavor and easily absorbs the flavors it is seasoned with, marinated in or combined with. Marinating tofu is an excellent way to add flavor.
Our favorite way is to bake tofu. Take a block of firm to extra firm tofu and press out all of the water. Cut into 1 inch cubes and place in an oven proof baking dish. Combine 1 tablespoon light olive oil, 2 tablespoons coconut aminos and 2 minced cloves of garlic. Pour the garlic sauce over the tofu and spread to coat. Bake in a 400° oven for 35 to 40 minutes (tossing half way) until cubes are golden and crispy around the edges.
What about Glucono Delta Lactone?
Glucono Delta Lactone (GDL) is an additive found in some brands of tofu, mostly in the silken texture. It is described as “a coagulant derived from non-GMO corn starch”. Since corn is not allowed on Whole30 (regular and plant-based) it is up to your discretion to avoid tofu with GDL or not. Whole30 has not made a formal announcement on whether GDL is allowed or restricted. We have noted the brands and types of tofu with GDL and will update this post as needed.
Whole30 Compliant Brands of Tofu:
Wildwood
Wildwood Organic Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Contains 2% or less of: Calcium Sulfate, Magnesium Chloride
Wildwood Organic Firm Tofu
Ingredients: Water, Organic Soybeans, Contains 2% or less of: Calcium Sulfate, Magnesium Chloride
Wildwood Organic High Protein Super Firm Tofu
Ingredients: Water, Organic Soybeans, Contains 2% or less of: Calcium Sulfate, Magnesium Chloride
*Note – Wildwood Organic Silken Tofu contains Glucono Delta Lactone
Trader Joe’s
Trader Joe’s Organic Sprouted Tofu
Ingredients: Water, Organic Soybeans, Contains 2% or less or Calcium Sulfate, Magnesium Chloride
Trader Joe’s Organic Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate
Trader Joe’s Organic High Protein Super Firm Tofu
Ingredients: Water, Organic Soybeans, Magnesium Chloride, Calcium Sulfate
Nasoya
Nasoya Organic Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Less than 2% of Calcium Sulfate, Magnesium Chloride
Nasoya Organic Firm Tofu
Ingredients: Water, Organic Soybeans, Less than 2% of Calcium Sulfate, Magnesium Chloride
Nasoya Organic Silken Tofu
Ingredients: Water, Organic Soybeans, Less than 2% of Calcium Sulfate, Magnesium Chloride
Nasoya High Protein Super Firm Vacuum Pack
Ingredients: Water, Organic Soybeans, Less than 2% of Calcium Sulfate, Magnesium Chloride
365 by Whole Foods Market
365 by Whole Foods Market Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Contains Less Than 2% of the Following: Calcium Sulfate, Magnesium Chloride
365 by Whole Foods Market Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
365 by Whole Foods Market Silken Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
Simple Truth
Simple Truth Organic Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
Simple Truth Organic Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
Simple Truth Organic Silken Tofu
Ingredients: Water, Organic Soybeans, Less Than 2% Of Calcium Sulfate, Magnesium Chloride
Sol Cuisine
Sol Cuisine Organic Sprouted Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Chloride, Calcium Sulfate
Sol Cuisine Organic Artisan Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Chloride, Calcium Sulfate
O Organics (Safeway)
O Organics Organic Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
O Organics Organic Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
O Organics Organic Super Firm Sprouted Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride
*Note – O Organics Organic Silken Tofu contains Glucono Delta Lactone
House Foods
House Foods Organic Super Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Calcium Chloride
House Foods Organic Extra Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate, Calcium Chloride
House Foods Organic Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate
House Foods Organic Medium Firm Tofu
Ingredients: Water, Organic Soybeans, Calcium Sulfate
*Note – House Foods Organic Soft Tofu contains Glucono Delta Lactone