Whipped Tofu Toast with Onion and Fig Chutney (High-Calcium Vegan Recipe)

This whipped tofu toast with onion and fig chutney is a simple, savoury brunch that is packed with calcium. Silky whipped tofu, made with calcium-set tofu, garlic, olive oil and nutritional yeast, is spread thickly onto toasted sourdough and topped with a sticky, jammy onion and fig chutney, peppery rocket, toasted almonds and sesame seeds. Each serving provides around 490mg of calcium, around 60% of the daily reference intake for adults.

The whipped tofu takes five minutes in a blender and tastes rich, creamy and slightly cheesy, a bit like a whipped ricotta or feta dip. The chutney is made with red onions and dried figs, simmered with balsamic vinegar and thyme until soft and glossy. There is no added sugar in the chutney at all, because the figs and slowly cooked onions bring all the sweetness it needs.

Together they make a brilliant balance of creamy, savoury, sweet and tangy, and the combination works just as well as a weekend brunch as it does for a quick lunch or a sharing platter.

As a vegan Registered Dietitian, I’m often asked where vegans get their calcium from. This recipe is my answer on a plate. It brings together several of the best plant-based sources of calcium in one dish: calcium-set tofu, dried figs, almonds, sesame seeds, rocket, calcium-fortified soya milk and sourdough made with fortified UK flour. It’s a practical, tasty way to help you meet your needs without relying on supplements or dairy.

If you enjoyed my iron-focused recipe for one-pot spinach dal with tandoori tofu, this is the calcium-focused companion recipe. It’s quick, filling and needs only a handful of everyday ingredients.

Dietitians take

Calcium is essential for building and maintaining strong bones and teeth, and it also plays a role in muscle function, nerve signalling and normal blood clotting. In the UK, the Reference Nutrient Intake (RNI) for adults is 700mg of calcium a day, while the reference intake used on food labels is 800mg.

Research such as the EPIC-Oxford study has found that people following vegan diets tend to have lower calcium intakes than people who eat dairy, and that vegans with low calcium intakes have a higher risk of fractures. The good news is that this risk is linked to low intake, not to being vegan itself. When calcium intake is adequate, a well-planned vegan diet can fully support bone health.

The key is to include good sources of calcium every day. The British Dietetic Association recommends that people on vegan diets include calcium-fortified plant milks and yoghurts, calcium-set tofu and other calcium-rich plant foods regularly, such as fortified bread, dried figs, almonds, sesame seeds and low-oxalate greens like kale, pak choi and rocket.

Why calcium-set tofu?

Not all tofu is equal when it comes to calcium. Tofu is made by setting soya milk with a coagulant, and when that coagulant is calcium sulphate (E516) or calcium chloride (E509), the finished tofu is naturally rich in calcium. Firm calcium-set tofu usually provides somewhere between 200mg and 500mg of calcium per 100g, depending on the brand. Tofu set with nigari (magnesium chloride) contains much less.

Calcium from calcium-set tofu is also well absorbed. Studies show that its absorption is similar to that of cow’s milk, so it’s one of the most reliable plant-based sources you can eat. Check the ingredients list on the pack and look for calcium sulphate or calcium chloride.

A note on bone health

Calcium works as part of a team. Vitamin D helps your body absorb calcium, and UK government guidance advises everyone to consider a daily 10 microgram vitamin D supplement during autumn and winter, with many vegans choosing to take one all year round. Getting enough protein and doing regular weight-bearing and strength exercise are also important for strong bones. For more ideas on stocking a balanced vegan kitchen, take a look at my vegan food shopping list.

Why you’ll love this recipe

• Rich in calcium. Each serving provides around 490mg of calcium, around 60% of the daily reference intake.
• A good source of protein. Around 21g of protein per serving keeps you full until your next meal.
• No added sugar in the chutney. The sweetness comes from dried figs and slowly cooked red onions.
• Creamy and savoury. The whipped tofu is silky, garlicky and slightly cheesy thanks to the nutritional yeast.
• Quick to make. The whipped tofu takes five minutes and the chutney about 25 minutes.
• Make-ahead friendly. Both the whipped tofu and the chutney keep well in the fridge.
• Versatile. Serve it on toast, as a dip, on crackers or as part of a sharing board.

Nutritional benefits

This recipe was designed to bring several calcium-rich plant foods together in one meal. Here’s how each ingredient contributes, along with the other nutrients they provide.

Calcium-set tofu: the star of the show

Calcium-set tofu provides the biggest share of calcium in this recipe, at roughly 245mg per serving. It’s also a source of high-quality plant protein containing all nine essential amino acids, and it’s naturally low in saturated fat. Soya foods also contain isoflavones, and research suggests that including soya as part of a balanced diet is safe and may support heart health.

Dried figs: a fruit with surprising calcium

Dried figs are one of the richest fruit sources of calcium, providing around 230mg per 100g. In this recipe, two small figs per serving contribute around 70mg of calcium, alongside fibre, potassium and iron. They also bring a natural, caramel-like sweetness to the chutney, which means there’s no need to add sugar.

Sourdough made with fortified UK flour

In the UK, white and brown wheat flour is fortified with calcium carbonate by law, so most breads made with these flours, including many sourdoughs, contribute calcium to the diet. One large slice of sourdough provides around 70mg of calcium per serving here. Wholemeal flour is not fortified, so wholemeal sourdough provides less calcium but more fibre. Either works well.

Almonds, sesame seeds and rocket

Toasted flaked almonds add crunch, vitamin E and around 24mg of calcium per serving. A sprinkle of toasted sesame seeds adds nutty flavour and a little more calcium. Unhulled (whole) sesame seeds contain much more calcium than hulled ones, so choose these where you can. Rocket is a low-oxalate leafy green, which means the calcium it contains is well absorbed, unlike the calcium in spinach, which is largely bound by oxalates. Watercress can be used instead of rocket, as it’s another low-oxalate green with slightly more calcium.

Nutritional yeast

Nutritional yeast gives the whipped tofu its savoury, cheesy flavour. It also provides protein and fibre, and many brands are fortified with B vitamins, including vitamin B12, which is an essential nutrient for anyone following a vegan diet. Check the label to see whether your brand is fortified.

Olive oil, garlic and red onions

Extra virgin olive oil provides mainly monounsaturated fats, which can help maintain normal blood cholesterol levels when they replace saturated fats. Garlic and red onions add flavour along with prebiotic fibres that feed the beneficial bacteria in your gut.

Is whipped tofu toast healthy?

Yes, this is a well-balanced, filling meal. Each serving provides around 493 kcal, 21g of protein, 7.4g of fibre and 488mg of calcium, with only 3.1g of saturated fat. The sugars come from the whole dried figs and onions rather than from added sugar. Serve it with a side salad for an even more rounded meal.

Ingredient swaps and substitutions

This recipe is very adaptable. Here are some simple swaps if you need them.

Tofu

Use firm or extra-firm tofu that lists calcium sulphate or calcium chloride as the coagulant. Silken calcium-set tofu also works and gives an even smoother, lighter whip, although it contains a little less protein and calcium. There’s no need to press the tofu, as its moisture helps it whip.

Nutritional yeast

If you don’t have nutritional yeast, add a teaspoon of white miso paste for a similar savoury depth. It will be a little saltier, so leave out the added salt.

Dried figs

Dried apricots or dates can replace the figs. The chutney will still be delicious, but dates contain much less calcium, so the overall calcium content will be lower.

Red onions

Brown onions or shallots work well. Shallots give a slightly sweeter, more delicate chutney.

Balsamic vinegar

Red wine vinegar or apple cider vinegar can be used instead. You may want to add a little extra water, as they are slightly sharper.

Sourdough

Any bread works. For a gluten-free version, use a gluten-free loaf or serve the whipped tofu and chutney with gluten-free crackers. Gluten-free breads are not always fortified, so check the label for calcium.

Rocket

Watercress can be used instead of rocket. It is also a low-oxalate green with well-absorbed calcium, and contains slightly more calcium than rocket.

Sesame seeds

If you’re avoiding sesame, add an extra sprinkle of flaked almonds or some toasted pumpkin seeds instead.

Almonds

For a nut-free version, leave out the almonds and use toasted pumpkin or sunflower seeds. The calcium content will be slightly lower.

Dietitian tips

1. Check the tofu label

This is the most important step for the calcium content. Look for calcium sulphate (E516) or calcium chloride (E509) in the ingredients. The amount of calcium per 100g is often listed in the nutrition table too, and it can vary widely between brands.

2. Blend for longer than you think

Blend the whipped tofu for a full one to two minutes, scraping down the sides once or twice. This gives it a light, silky texture rather than a grainy one. Add the soya milk a little at a time until it’s smooth and spreadable.

3. Cook the onions slowly

Give the onions a good 10 to 12 minutes over a low to medium heat before adding the figs. This brings out their natural sweetness, which is why the chutney doesn’t need any added sugar.

4. Choose a fortified plant milk

Use an unsweetened soya milk that is fortified with calcium. It adds a little extra calcium to the whipped tofu, and drinking fortified plant milk regularly is one of the easiest ways to meet your daily calcium needs.

5. Spread your calcium across the day

Your body absorbs calcium most efficiently in smaller amounts. Rather than relying on one large serving, include a calcium-rich food at each meal. This recipe makes a great start, alongside a glass of fortified plant milk or a fortified yoghurt later in the day.

6. Remember vitamin D

Calcium and vitamin D work together. Consider a daily vitamin D supplement, especially from October to March, and look for a vegan-friendly D3 from lichen or a D2 supplement.

7. Make it ahead

Make a batch of the chutney and whipped tofu at the start of the week. You’ll have a calcium-rich lunch ready in minutes whenever you need it.

Frequently asked questions

What is whipped tofu?

Whipped tofu is tofu that has been blended until smooth and creamy with flavourings such as garlic, olive oil, lemon and nutritional yeast. It has a texture similar to whipped ricotta or whipped feta and can be used as a spread, dip or topping.

How much calcium is in this recipe?

Each serving provides around 488mg of calcium. That’s 61% of the 800mg daily reference intake used on food labels and 70% of the 700mg UK Reference Nutrient Intake for adults. The exact amount depends on the calcium content of your tofu and bread.

What is calcium-set tofu?

It’s tofu made using a calcium salt, such as calcium sulphate or calcium chloride, as the coagulant. This makes the tofu naturally high in calcium. Check the ingredients list on the pack.

Do I need to press the tofu?

No. Just drain off the water from the pack. The moisture in the tofu helps it blend into a smooth, creamy whip.

Can I make whipped tofu without a blender?

A food processor works well. A stick blender can also be used in a tall jug, although the result will be slightly less smooth.

Is this recipe gluten-free?

Not as written, because sourdough contains gluten. Serve the whipped tofu and chutney on gluten-free bread or crackers to make it gluten-free.

Does the chutney contain sugar?

There’s no added sugar. The sugars come naturally from the dried figs, red onions and balsamic vinegar.

How long does the whipped tofu keep?

Store it in an airtight container in the fridge for up to 3 days. Stir before using.

How long does the onion and fig chutney keep?

Store it in a clean, sealed jar in the fridge for up to 1 week.

Can I freeze it?

The chutney freezes well for up to 3 months. Whipped tofu can become grainy once frozen, so it’s best made fresh.

Is this recipe suitable for children?

Yes. It’s a great way to help children meet their calcium needs. The raw garlic is quite strong, so use half a clove for younger children.

What allergens does this recipe contain?

It contains soya, gluten (from the sourdough), sesame and almonds. For a nut-free version, leave out the almonds.

Ingredients and how to make

Ingredients

You will need the following ingredients for this recipe:

For the whipped tofu

• Calcium-set firm tofu
• Extra virgin olive oil
• Garlic
• Nutritional yeast flakes
• Lemon juice
• Unsweetened calcium-fortified soya milk
• Salt and black pepper

For the onion and fig chutney

• Red onions
• Dried figs
• Balsamic vinegar
• Dried thyme
• Olive oil
• Salt and black pepper

To serve

• Sourdough bread
• Rocket
• Flaked almonds
• Toasted sesame seeds

Use the precise weights in the recipe card below this article. The quantities determine the nutritional values per serving, including the calcium content.

Method

1. Make the chutney. Heat the olive oil in a frying pan over a low to medium heat. Add the sliced red onions and a pinch of salt and cook gently for 10 to 12 minutes, stirring often, until soft and golden.
2. Simmer with the figs. Stir in the chopped dried figs, balsamic vinegar, thyme and water. Simmer for 12 to 15 minutes, stirring occasionally, until the figs are soft and the chutney is thick and jammy. Season with black pepper and set aside to cool slightly.
3. Whip the tofu. Drain the tofu and break it into a blender or food processor. Add the garlic, nutritional yeast, lemon juice, olive oil, salt and pepper. Blend, adding the soya milk a little at a time, for 1 to 2 minutes until silky smooth.
4. Toast the bread and almonds. Toast or griddle the sourdough slices until golden. Toast the flaked almonds in a dry pan for 2 to 3 minutes until lightly golden.
5. Assemble. Spread a thick layer of whipped tofu (about 90 g) over each slice of toast. Top with the onion and fig chutney, a handful of rocket, the toasted almonds and a sprinkle of sesame seeds. Finish with a drizzle of olive oil and a twist of black pepper.

If you’re short on time, make the chutney the day before. It thickens and the flavours deepen as it cools.

This recipe is…

• Vegan.
• Rich in calcium, with around 490mg per serving.
• A good source of protein.
• Made with no added sugar in the chutney.
• Easy to make nut-free.
• Ready in around 40 minutes.
• Suitable for making ahead.

Variations

Herby whipped tofu

Blend a small handful of fresh basil, chives or dill into the whipped tofu for a fresh, green version.

Lemon and black pepper

Add the zest of half a lemon and plenty of cracked black pepper to the whipped tofu.

Spiced fig chutney

Add a pinch of chilli flakes and a small cinnamon stick to the chutney while it simmers.

Kale and fig toast

Swap the rocket for sautéed kale or pak choi, both of which are well-absorbed sources of calcium.

Tahini drizzle

Drizzle a little tahini loosened with lemon juice over the finished toasts for extra sesame flavour.

Whipped tofu dip

Serve the whipped tofu in a bowl with the chutney swirled through the top, with crackers and crunchy vegetables for dipping.

Serving suggestions

For brunch

Serve alongside a tofu scramble or my mushrooms on toast for a weekend brunch spread.

As a light lunch

Pair it with a bowl of vegetable or lentil soup for a filling, nutrient-dense lunch.

As canapés

Spread the whipped tofu onto small toasted crostini and top with a little chutney for an easy party starter.

On a sharing board

Serve the whipped tofu and chutney with crackers, grapes, crunchy vegetables and olives.

More recipes you’ll love

If you enjoyed this whipped tofu toast, you might also like my cheesy beans on toast, tofu scramble, tofu aioli and one-pot spinach dal with tandoori tofu.

Made this recipe?

If you make this whipped tofu toast, I would love to hear how it turned out!

Did you keep it classic with onion and fig chutney, or try one of the variations?

Leave a comment or rating below and share your favourite combination. Your feedback helps others discover simple, practical plant-based recipes.

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