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How To Make Tofu-Feta

One of the easiest recipes you’ll find on my blog! Takes 2 minutes to make and adds a great source of protein and a zing-like taste to pasta’s, toasts, salads, and more! 

Tofu, although been around for thousands (yes, THOUSANDS!) of years, it is a food I’ve only recently started including into my diet. For years, tofu had a bad rap. I’d read article after article stating that eating tofu would cause an influx of phytoestrogens. Phytoestrogens are found in many plant foods and soy products. They mimic estrogen in the body which, at the time, was said could cause an increased risk of breast cancer, endometriosis, endometrial cancer, and other illnesses. What the media and articles forgot to mention, however, was you would need to eat mass amounts of these foods on a daily basis for an extended period of time to put yourself at risk. 

Long story short, including a few soy products weekly has more benefits than harm. Now I use tofu as a great plant-based protein source in delicious ways like my Tofu-Feta!

vegan pesto pasta with tofu feta
vegan pesto pasta with tofu feta


When purchasing tofu, always opt for organic. 

By law, organic tofu must be made from non-GM soya beans grown without the use of artificial fertilizers, pesticides, and herbicides. On the contrary, nonorganic tofu is sprayed with tons of toxic chemicals and uses inorganic soya beans which are most commonly genetically modified. 

This is why we purchase and use organic tofu in all our tofu recipes! If you can find organic fermented tofu, even better!

sweet potato toast with tofu feta
sweet potato toast with tofu feta


  • Made a salad/pasta/toast/stir fry that needs a little protein boost? Add a couple of tablespoons of this recipe to ensure your meal is satiating and supporting your daily protein intake
  • Easy to make and lasts up to a week in the fridge!
  • Diverse! Here are a few ways you can enjoy it:

Strawberry Summer Salad

On Sweet Potato toast

Blueberry Beet ‘Feta’ Salad

Vegan Pesto Pasta

Butternut Squash Pasta Salad


  • Tofu. We’ve talked about the media going a little overboard on the dangers of eating way more soy than any normal person would in a day, but what about the benefits?
  • Tofu contains all 9 essential amino acids. Amino acids are organic compounds needed to form a protein. Click here to read why protein is important and how much we should be aiming to obtain through our diet daily.
  • When we eat and our body’s breakdown protein, we absorb and use the amino acids for functions like the repairing of our tissues, growth, breaking down food, providing energy, and more. 
  • There are 3 types of amino acids. Essential, non-essential, and conditional. Essential means our bodies cannot produce it and we must obtain it through diet. Non-essential means our bodies can produce a series of amino acids without receiving it from food or supplement forms. Conditional amino acids mean the body can produce them but in a time of illness, we may need to add more to support the body.
  • High in calcium. Tofu provides an adequate amount of calcium which is important for our bone health, blood clotting, and muscle contraction.
  • Tofu does not contain any saturated fat which can contribute to heart disease, hypertension, and other diseases.
  • Tofu contains selenium which is an antioxidant food supporting our protection against harmful toxins and free radicals in our body.

With that being said, let’s dive into one of the easiest recipes on how to make tofu-feta!

tofu feta

Tofu Feta

Prep Time 2 mins
Course Breakfast, dinner, lunch, Snack
Cuisine Italian
Servings 5 servings


  • 1 package organic tofu I use firm or medium firm by Soyganic-350h
  • 1 lemon
  • 2 tbsp apple cider vinegar
  • 2 tbsp dried organo


  • Rinse tofu and cut into 1" cubes
  • Juice the lemon and add the lemon juice, apple cider vinegar and oregano to a glass Tupperware dish
  • Add the tofu cubes to the dish and cover with water
  • Gently mix all together and place is fridge
  • You can enjoy at any time but taste best after sitting in the fridge overnight.
    Lasts up to 1 week in the fridge.


Keyword tofu

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With a full 360 holistic approach to nutrition, fitness and lifestyle, nutritionist, health coach, and trainer, Chara Marie has helped women all over achieve their health, wellness, and weight loss goals.

Through easy to follow programs, one on one coaching and a good sense of humour,  she helps you discover, connect, and unleash your inner bad-ass, body confident babe.

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