Use Silken Tofu to Create a Healthier Cream Cheese

This is an amazing dairy-free herb cream cheese on a crouton.

This is an amazing dairy-free cream cheese. It is much lower in fat than the store’s vegan options. Those options usually have nuts as a base. It hits the taste, texture, and thickness profiles of dairy without stealing the milk from baby calves. This is a spreadable cheese you can use over English muffins, bagels, crackers….you name it or use it in baking recipes in place of cream cheese.

I like to use this recipe plain in lasagna as an extra layer or replacement to the vegan ricotta cheese. I love this cheese mixed with herbs like rosemary, chives, minced onion, and/on dill weed crackers. Another delightful way to change up this recipe is to appeal to our sweeter side. Mix in some sweet strawberries and spread it on bagels.

This recipe has a rich, smooth, and slightly tangy flavor. It’s mild and creamy that balances its acidity. After refrigeration, the texture is velvety and dense, but with a smooth consistency that doesn’t feel too heavy. When you spread it on something, it has a soft, smooth finish that almost melts in your mouth. It’s less firm than regular cheese, more like a spread, but it still has enough body to hold its shape. The tangy element comes through more when it’s chilled, but when softened, it has a softer, more buttery taste.

Which is Best, a Tofu or Nut Based Cream Cheese?

Here’s a quick comparison of the nutritional benefits of tofu-based and nut-based cream cheese (like almond or cashew-based):

Tofu-Based: Cream Cheese

Tofu-based spreadable cheese is typically made with silken tofu, which is a plant-based protein source. It’s low in fat and often fortified with calcium, depending on the brand.

Nutritional Benefits:

• Low in Calories: Tofu is lower in calories than nut-based cream cheeses. It is a good choice if you’re watching your calorie intake.
• High in Protein: Tofu is a great source of plant-based protein. This protein is important for muscle repair, immune function, and overall health. A serving can offer around 3-5 grams of protein.
• Low in Saturated Fat: Tofu-based has less saturated fat. This can be beneficial for heart health when compared to nut-based options.
• Calcium-Rich: Many tofu products are fortified with calcium, which is important for bone health.
• Rich in Iron: Tofu provides iron, helping with the production of red blood cells.
• Dairy-Free: A great choice for those who are lactose intolerant or adhering to a vegan diet.

Potential Drawbacks:

• Soy Sensitivity: Some people are sensitive or allergic to soy.
• Less Creamy Texture: While it’s creamy, it does not have the same rich mouthfeel as nut-based options.

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Nut-Based Cream Cheese (e.g., Cashew, Almond):

Nut-based cream cheeses are made from ground nuts (like cashews or almonds), offering a creamier and richer texture. These are also plant-based but are higher in fats compared to tofu-based versions.

Nutritional Benefits:

• High in Healthy Fats: Nut-based spreadable cheese is rich in unsaturated fats. These are heart-healthy fats. They can help lower bad cholesterol (LDL) levels and support overall cardiovascular health when eaten in moderation.
• Rich in Protein: Nuts offer a moderate amount of protein, often around 3-4 grams per serving.
• High in Fiber: Nuts are a great source of dietary fiber. This fiber helps with digestion. It also aids in maintaining healthy blood sugar levels.
• Packed with Vitamins & Minerals: Nut-based contains important nutrients. These include vitamin E, which is an antioxidant. They also have magnesium, which supports muscle and nerve function. Additionally, they offer zinc, which supports immune function.
• Dairy-Free: Ideal for vegans or those avoiding dairy.

Potential Drawbacks:

• Higher in Calories: Due to the higher fat content, nut-based cream cheeses are more calorie-dense than tofu-based ones. This can be a downside if you’re watching your calorie intake.
• Higher in Saturated Fat: Nuts contain fats that are healthier than animal fats. Yet, they still contain some saturated fat. This should be consumed in moderation. Someone who is limiting fat consumption to reverse a dis-ease would need to limit or remove nuts from their diet.
• Not as High in Protein as Tofu: Nut-based are still a good source of protein. However, they usually contain less protein than tofu-based ones.

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Quick Comparison:

Nutrient	Tofu-Based Cream Cheese	Nut-Based Cream Cheese (Cashew, Almond)
Calories	Lower	Higher (more calorie-dense)
Protein	Higher (3-5g per serving)	Moderate (3-4g per serving)
Fat	Lower (lower in saturated fat)	Higher (higher in unsaturated fats)
Fiber	Moderate	Higher (great for digestion)
Calcium	Often fortified	Minimal unless fortified
Vitamins & Minerals	Iron, calcium (fortified)	Vitamin E, magnesium, zinc
Texture	Smooth but less creamy	Rich and creamy
Best for	Low-calorie, high-protein, and calcium	Rich flavor and healthy fats, creamy texture

Which is better?

• Tofu-based is great if you want something low in calories, high in protein, and with a good amount of calcium.
• Nut-based is ideal if you’re looking for a creamy texture, healthy fats, and a higher fiber content.

Each has its own benefits depending on what you’re looking for in your diet!

Flavor Variations

Cream cheese is super versatile, so you can get creative with what you add! Here are some great ingredients to mix in for various flavor profiles:

Savory Add-ins:

1. Garlic and Herb: Minced garlic, chives, parsley, and dill create a classic creamy spread with tons of flavor.
2. Rosemary Onion: Finely chopped onion, garlic powder, and rosemary with lemon zest make a decadent cheese. It tastes great on bagels or crackers.
3. Sun-Dried Tomatoes: Chopped sun-dried tomatoes and basil create a Mediterranean-inspired cheese.
4. Jalapenos: For a little heat, add finely chopped jalapenos and a dash of lime for a spicy cheese dip.

Sweet Add-ins:

1. Honey or Maple Syrup: Add a little honey or maple syrup into the cheese. This creates a smooth and creamy sweet dip or spread.
2. Cinnamon and Sugar: A classic combo, especially for spreading on toast or pairing with fruit.
3. Fruit Purees: Mix in fruit purees, like raspberry or strawberry, for a fruity, creamy spread.
4. Chocolate Chips: Mini chocolate chips or cocoa powder can turn your cheese into a dessert topping or frosting.

Other Fun Ideas:

1. Cranberries and Orange Zest: This creates a refreshing sweet-tart combo, perfect for spreading on breakfast muffins.
2. Olives and Capers: For an umami kick, chop up olives and capers for a Mediterranean twist.

Explore more articles and recipes to enhance your culinary adventures!

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Read about why I rarely use nuts in It Costs Too Much.

I buy my silken tofu at Amazon, because it is frequently out of stock at our local EarthFare. I buy it in bulk so I know I always have it on hand.

You can find the Mori-nu extra firm silken tofu I used on Amazon at this link. Mori-nu also makes firm silken tofu. You can find it on Amazon at this link. They also offer soft silken tofu, available on Amazon at this link. #paidlinks

Please let me know all the ways you use and enjoy this recipe for Tofu Cream Cheese!