Is Tofu An Underrated Food for Babies and Toddlers? 

Tofu is a food that is hugely overlooked when it comes to feeding little ones, but it’s one of those foods I have found myself recommending again and again to parents in recent years. Tofu is versatile, nutrient-rich, and incredibly easy to prepare in ways that suit babies and toddlers. It is suitable for babies to eat from 6 months old. So, let’s dive into why tofu deserves a place on your child’s plate. 

Do children actually like tofu? 

I started using tofu much more when writing my second book – How to Feed your Toddler – as I was always trying to find ways to add extra nutrients as well as replace meat and fish to add versatility to recipes I created for families. I know many people find that tofu is a strange texture or isn’t easily accepted with little ones. And in truth when I started offering it more at home, initially the kids weren’t keen, but it really didn’t take long for them to learn to accept it and to become familiar with it – now it’s a firm favourite food in our house.  Familiarity, learning how to use it and continuing to offer it regularly are all key! 

The key is familiarity. Learning how to prepare it in ways that suit your child, and continuing to offer it without pressure, can make all the difference. Like so many foods in early years, acceptance often comes with time, patience, and repeated exposure. 

What actually is Tofu? 

I know a lot of parents are actually unsure of this, and that means that many of us choose to ignore it. However, tofu is made by curdling fresh soya milk and pressing it into blocks, similar to how cheese is made from dairy milk. It’s been a staple in Asian diets for centuries and is now widely available in UK supermarkets in various textures: silken, soft, firm, and extra firm. 

However, tofu is also often misunderstood. It’s not “ultra-processed” as many think, nor is it “packed with additives”. In fact, plain tofu typically contains just two ingredients: soybeans and a very small amount of a coagulant (usually calcium sulphate or magnesium chloride). These coagulants help the proteins in soya milk bind together and form a solid block, similar to how rennet is used in cheese-making. “Calcium sulphate” is a naturally occurring mineral and actually helps to boost the calcium content of tofu too (this is what I mean when I often say “choose calcium-set tofu” – so look for ones which include calcium sulphate, ideally. “Magnesium chloride” sometimes called “nigari”, is derived from seawater and provides trace amounts of magnesium. However, tofu made with nigari instead of calcium sulphate will generally be lower in calcium.  

The fact that plain tofu is made with just these two ingredients makes it a minimally processed, whole food. 

Why tofu IS a great food for babies and toddlers… 

1. Texture Benefits 

One of the reasons I love tofu for weaning is its texture. Silken tofu can be mashed or blended into purées, while firm tofu can be sliced into finger-sized pieces for baby-led weaning. Firm tofu is soft enough for babies to practise their chewing skills with it, yet firm enough to hold its shape. This makes it ideal for self-feeding and safe from a choking-risk perspective when served appropriately. Firm tofu is also easily mashed, or broken up and added to dishes too.  

2. Nutritional Benefits  

Tofu is a source of protein, iron, and calcium, all nutrients that are especially important for growing babies and toddlers. 

• Protein: Essential for growth, tissue repair, and immune function. Tofu is high in protein, containing 12.5g protein per 100g. Tofu contains all nine essential amino acids – making it a “complete” plant-based protein. 

• Iron: Soyabeans and tofu are a good source of iron, which is vital for brain development and preventing anaemia (Murray-Kolb et al, 2003), (Hackl et al, 2025) 

• Calcium: Needed for strong bones and teeth. Calcium-set tofu is high in calcium, but other varieties may not contain much calcium.  

• Other: Tofu is also a source of magnesium, copper, zinc, manganese and phosphorous. Tofu also contains a little Omega-3. To read more about Omega-3 fatty Acids see this blog. 

How to Use Tofu During Weaning 

Tofu is incredibly adaptable. Here are a few simple ways to include it: 

• Mashed into purées e.g. with vegetables like sweet potato or butternut squash, fruits and/or nut butters (find my recipe for tofu, blueberry, nut butter puree in my blog) 

• Scrambled (like eggs) with soft veg like grated courgette and well chopped tomato included (see my Scrambled Veggie Tofu recipe for the guys at Cherry Pick for a quick lunch idea) 

• Blended into smoothie bowls – try adding a little to my family smoothie recipes and serving 

• Baked into dishes like my Tofu Pasta Bake – a brilliant family-friendly recipe that works for toddlers and adults alike 

Tofu for family recipes 

As children grow, tofu continues to be a great option and it’ll be more readily accepted if you do use it frequently and from a young age. It’s also such a great addition to family foods and recipes. I have lots of recipes in my book that include tofu as a main ingredient or as an alternative to meat and fish. I use it to make veggie nuggets, sprinkled on top of orzo or soups or as little strips in stir-fries and salads. 

 It can also be: 

It’s also a brilliant meat alternative for families looking to reduce animal products or follow plant-based diets. 

Sustainability and tofu 

Choosing foods that are kinder to the planet is something many families are trying to do, and tofu can really help with that. The British Dietetic Association recommends eating more plant-based foods, including proteins like tofu, which support both our health and the environment. Eating less meat, particularly red and processed meat, is beneficial for health, and tofu is a great alternative, providing protein while being more sustainable for the planet. It’s a healthy option for little ones and uses far less land, water and energy to produce than meat. 

What about soya and oestrogens?  

This is a question I get asked a lot. Because tofu is made from soya, many parents worry about whether it might affect their child’s hormones. The confusion comes from the fact that soya contains isoflavones which are natural plant compounds sometimes called “phytoestrogens” (or plant oestrogens) because they have a chemical structure similar to the hormone oestrogen. 

However, eating soya foods like tofu does not increase oestrogen levels in children or adults. A huge review of over 400 studies found that soya is perfectly safe when eaten as part of a balanced diet (MyNutriWeb, 2021) 

In fact, research suggests there may even be benefits to introducing soya early on. Regularly eating soya foods in childhood and early adult life may help reduce the risk of certain diseases, including breast cancer, later down the line. (Messina, 2017) 

When choosing tofu for children, I recommend: 

• Calcium-set tofu (check the label for calcium sulphate) 

• Plain, unflavoured varieties with no added salt or preservatives and adding your own flavourings, instead 

Final Thoughts 

Tofu is a brilliant food for babies, toddlers, and growing children – it’s one I think we should be trying to include more often in our family’s lives. It’s soft, safe, and contains some important nutrients that will go some way to supporting growth and development of our little ones. It’s also affordable, sustainable, and easy to prepare in a variety of ways. 

If you’ve never tried tofu with your little one, I’d encourage you to give it a go. Start simple, pair it with familiar flavours, and see how it fits into your family’s routine. It might just become a staple. 

And if you’re looking for more tofu inspiration, check out my Tofu Pasta Bake or Scrambled Veggie Tofu recipes – they’re both easy, nutritious, and perfect for little ones. 

Let me know how you get on, and feel free to share your own tofu creations with me on social media. I love seeing how families make these foods their own. 

References used for this article 

Messina, M. (2017). Health Impact of Childhood and Adolescent Soya Consumption. Available at: https://pubmed.ncbi.nlm.nih.gov/28838083/ (Accessed 25/09/2025). 

MyNutriWeb. (2021). Soya Nutrition, Health and Sustainability. Available at: https://mynutriweb.com/wp-content/uploads/2021/04/Guidance-on-Soya-2021.pdf (Accessed 25/09/2025). 

Poore J, Nemecek T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. Available at: https://josephpoore.com/Science%20360%206392%20987%20-%20Accepted%20Manuscript.pdf (Accessed 27/08/2025). 

Sustainable Diet. British Dietetic Association (2021). Food Fact Sheet: Sustainable Diet. Available at: https://www.bda.uk.com/static/8bd9c739-5be7-48ca-8a88bd72e5ad5599/95ff2a37-99be-4954-abcdb0a7e1f9d615/BDAFoodFactSheetSustainableDiet.pdf (Accessed 27/08/2025). 

About Soya. Plant Based Health Professionals. Available at: https://plantbasedhealthprofessionals.com/about-soya (Accessed 27/08/2025). 

Tofabulous Tofu. The Vegan Society. Available at: https://www.vegansociety.com/news/blog/tofabulous-tofu (Accessed 27/08/2025).