Looking for a kidney and heart healthy substitute for feta cheese? This tofu feta recipe mimics the taste of feta cheese and is a great plant protein option for people with kidney disease.

Why choose a plant based substitute for feta cheese?

Feta cheese can pack a lot of flavor in a dish! It is typically high in sodium and saturated fat. While a little goes a long way, this tofu feta cheese is a great alternative for those on a low sodium diet that are looking for a more heart healthy option.

While there are ultra processed vegan feta cheese options at the grocery store, this is a quick and simple recipe that doesn’t have phosphorus additives or other things added. And it is low in sodium 😊

Another perk of this recipe is that it can serve as your plant protein. Add it to a salad, wrap, or bowl for an easy, no-cook, plant protein!

Does it taste like feta?

I won’t lie, you won’t be fooling anyone into thinking this is feta cheese exactly. BUT it does mimic feta cheese and packs a lot of flavor with great feta cheese like texture.

When you eat it plain, it doesn’t taste a lot like feta. But when added to a dish, the texture and taste are pretty impressive. It definitely does the job as a feta cheese substitute!

How to make it

A crucial step in using tofu in this dish and enhancing it’s flavor and texture is to press it before marinading. This removes excess moisture, allowing it to absorb more of the marinade and seasonings.

How to press your tofu

• Choose extra firm tofu: Extra-firm tofu works best for this recipe as it contains less water and holds shape better when crumbling it.
• Remove the tofu from the packaging: Take the tofu out of its packaging and drain any excess liquid.
• Wrap in paper towels or kitchen towels: Place a clean kitchen towel or several layers of paper towels on a flat surface (or cutting board). Put the block of tofu on top of the towels. You can cut the block of tofu into 3-4 slices prior to doing this step if you want to press the water out more quickly.
• Place another towel on top: Cover the tofu block with another layer of paper towels or a kitchen towel.
• Add weight: Place a heavy object on top of the tofu to apply pressure. This could be a plate, a cutting board, or a baking sheet. You can also use cans, jars, or books as weights.
• Press for 5-10 Minutes: Allow the tofu to press for 5-10 minutes. The longer you press it, the firmer the texture will be.

While your tofu is pressing, you can make your marinade for this tofu feta recipe! See the directions on the recipe card.

Once your tofu is done pressing, add it to a shallow food storage container with the marinade. Mix it all together and then store in the fridge for one hour before using.

How does it compare nutritionally to feta cheese?

Let’s compare 1/3 cup of regular feta cheese to 1/3 cup of this tofu feta cheese substitute.

1. Protein content is equal. The tofu feta provides 6.5 grams of protein while the standard feta provides 7 grams of protein. However, the tofu feta is a plant protein and lower PRAL which is a benefit for people with CKD! One serving of tofu feta is + 1.3 PRAL and 1 serving of traditional feta is + 5.6 PRAL.
2. The tofu feta contains significantly less sodium! It is 110 mg of sodium per serving while traditional feta is ~ 570 mg of sodium for the same portion.
3. The tofu feta has almost 50% less phosphorus! The tofu feta is 91 mg phosphorus while regular feta is 168 mg phosphorus. Another perk is that less of the phosphorus in the tofu feta is absorbed since it is a plant source of phosphorus compared to dairy. Learn more about phosphorus absorption here!
4. The potassium is only a little higher in the tofu feta (118 mg) compared to traditional feta (31 mg). With less than a 100 mg difference in potassium, all of the other benefits of the tofu feta outweigh the slightly higher potassium content. And remember, many people with CKD don’t even need to be on a low potassium diet!

If you are completely against trying this feta cheese substitute and still want to consume regular feta cheese, I would recommend to consume a much smaller portion. A little feta cheese goes a long way since it’s flavor is very bold. You can keep it lower in sodium if you limit the portion consumed to 1-2 Tablespoons!

How long can you keep it in your fridge?

Store this tofu feta in the fridge in an airtight container. It is best to use it within 3-5 days of making it.

As I mentioned above, this recipe also serves as a great plant protein source. It is a cold dish that doesn’t require any cooking. So use it in your salads, sandwiches, wraps, bowls, or any dish that you are looking for a plant protein swap!

I hope you enjoy and share with your friends and family! 🙂

*This recipe was adapted from: The Hidden Veggies blog to be more kidney friendly.