How Much Greek Yogurt to Substitute for Tofu
Works for baking, sauteing, and slow cook. Greek Yogurt keeps a similar flavor profile to Tofu.
How much greek yogurt equals one Tofu?
Use 3/4 to 1 cup Greek yogurt per 1 block tofu.
Health notes
Compared with Tofu, Greek Yogurt has: more calories (97 vs 76 per 100g in Tofu), more saturated fat (2.4g vs 0.7g per 100g in Tofu), more protein (9g vs 8.1g per 100g in Tofu), and more carbs (4g vs 1.9g per 100g in Tofu).
Using greek yogurt as a tofu substitute in baking
Use 3/4 cup Greek yogurt per 1 block tofu. Works in muffins, quick breads, and spice cakes. Adds tang and moisture.
Other cooking methods
- Sauteing
1 cup per 1 block; stir in at the end to avoid curdling. Adds creaminess to pan sauces.
- Slow Cook
1 cup per 1 block; add in the last 10 minutes. Adds tang and creaminess without breaking.
- Steaming
1 cup per 1 block; works in savory custards and steamed cakes.
- Raw Cold
1 cup per 1 block; use in dressings, dips, and cold noodle salads.
- Drinks
1 cup per 1 block; blend smooth. Works in smoothies and lassis.
Methods to avoid (2)
- Frying
Not recommended: yogurt separates and curdles at high heat.
- Grilling
Not recommended: yogurt burns and won't hold together.
FAQ
- How much greek yogurt equals one Tofu?
Use 3/4 to 1 cup Greek yogurt per 1 block tofu.
- Can I substitute greek yogurt for Tofu in baking?
Yes. Use 3/4 cup Greek yogurt per 1 block tofu. Works in muffins, quick breads, and spice cakes. Adds tang and moisture. Not recommended: yogurt separates and curdles at high heat.
- How much greek yogurt to use as a tofu substitute?
Greek yogurt adds tangy, slightly sweet flavor; balance with salt or savory spices.
- How does the flavor change when substituting Greek Yogurt for Tofu?
Greek yogurt keeps a similar flavor profile to tofu.
- How does texture change when substituting Greek Yogurt for Tofu?
Greek yogurt moister, more tender crumb with better browning in baked goods. Creamier sauces with slight tang.
- What else should I know about substituting Greek Yogurt for Tofu?
For baking, sauteing, slow-cooked dishes, and cold preparations. Expect tangier flavor with better browning in baked goods and creamier sauces. Skip frying and grilling - yogurt curdles and burns. In hot dishes, stir in at the end to prevent separation. Reduce other liquids slightly since yogurt adds moisture.
- What still works when substituting Greek Yogurt for Tofu?
Greek yogurt still works as a fat, moisture, binder, emulsifier, acid, and flavor carrier.
- How well does Greek Yogurt match Tofu?
Greek yogurt is good on structure, okay on heat, and good on flavor.
- How does nutrition compare per 100g when substituting Greek Yogurt for Tofu?
Greek yogurt is slightly higher in calories and protein, and has about x3 more sat. fat. Overall, fat is similar.
- How do the flavor notes shift when substituting Greek Yogurt for Tofu?
The flavor shifts toward more sweet, more acidic, and less umami notes.