Cheesy shredded tofu (a high protein dairy-free Alternative to cheese)

If you’ve been looking for a clean, high-protein, dairy-free alternative to cheese, this cheese tofu recipe might just become your new favorite staple. It’s rich in flavor, easy to make, completely plant-based, and incredibly versatile. Whether you’re avoiding dairy for gut or hormone health, following an anti-inflammatory diet, looking for a protein alternative for lent, or simply exploring more plant-based options for Meatless Mondays, this tofu-based “cheese” delivers both nutrition and satisfaction.

Why make your own cheesy tofu? Most store-bought vegan cheeses are highly processed and often loaded with starches, seed oils, gums, and artificial flavorings. They’re rarely a nourishing alternative. This recipe, however, relies on whole-food ingredients—mainly tofu and fermented miso—for a nutrient-dense, gut-friendly, and hormone-supportive option.

Tofu provides a complete source of plant protein, offering all nine essential amino acids, while also being low in saturated fat and cholesterol-free. Miso paste, a fermented ingredient, adds a savory umami depth and beneficial probiotics that support gut health. Nutritional yeast is rich in B vitamins and minerals like potassium and zinc. Together, they create a creamy, tangy, and slightly cheesy flavor that works beautifully in countless dishes.

How to Use Cheese Tofu? This cheese tofu is extremely versatile. You can:

• Add it to scrambles, omelets, or breakfast bowls for extra protein

• Use it as a topping for salads, tacos, or grain bowls

• Mix it into pasta sauces, casseroles, or lasagna layers

• Spread it on gluten-free toast or in wraps

• Use it as a stuffing for mushrooms, peppers, or eggplant

A Nourishing Alternative for Women’s Health! Unlike traditional cheese, which can be inflammatory and disrupt hormonal balance in sensitive individuals, cheese tofu is completely dairy-free and supports both gut and hormone health. It’s high in protein, calcium, and magnesium, while miso provides gut-healing probiotics and umami satisfaction—without the bloat, mucus, or inflammation that often follow dairy consumption.

Cheesy tofu is more than a substitute—it satisfies those creamy, savory cravings while aligning with a clean, anti-inflammatory lifestyle. Once you try it, you might find yourself using it not just instead of cheese—but as your new favorite ingredient.

RECIPE

Ingredients

• 450 g firm tofu

For the paste:

• 1 Tbsp apple cider vinegar

• 2 Tbsp gluten-free miso paste (any type works)

• 1 Tbsp lemon juice

• ¼ tsp pink Himalayan salt or as needed

• 1 Tbsp nutritional yeast

Instructions

1. Prepare the tofu: Drain and squeeze out as much liquid as possible.

2. Make the paste: In a small bowl, combine apple cider vinegar, miso paste, lemon juice, salt, and nutritional yeast. Mix until smooth. Don't worry if it's too dry, it will mix well with the wet tofu.

3. Shred the tofu: Using a cheese grater, grate the tofu into fine shreds.

4. Cook: Heat a pan over medium heat. Add the shredded tofu and the paste, mixing well to coat evenly.

5. Sauté: Continue stirring as it cooks. The tofu will shrink slightly as moisture evaporates. Cook until it reaches your preferred texture—keep it softer for sandwiches or fillings, or cook longer for a drier, crumbly consistency for salad or pasta.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana