Tofu, with its subtle flavor and firm texture, is one of the most versatile plant-based proteins out there. But when it comes to achieving that perfect crispy texture, it can be tricky. Enter the air fryer! This method is a game-changer for preparing tofu quickly and efficiently, without compromising on flavor or texture. Air-frying tofu creates that crispy, golden outside while keeping the inside soft and tender—just what you need to elevate any dish!
Whether you're looking to add it to a stir-fry, salad, or bowl, this Air-Fryer Tofu is your new best friend for a quick, healthy, and flavorful meal prep.
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Estimated Nutritional Value (per 100g cooked):
Calories: 144
Carbs: 3g
Fat: 8g
Protein: 15g
Prep Time: 5-7 min
Cook Time: 10-15 min
Yields: 8-12 servings
Ingredients:
2-3 packages of firm tofu (approximately 800-1200g or 28-42 oz)
2 tbsp tamari sauce or liquid aminos (soy sauce can be used, but try to avoid it if possible)
2 tbsp rice vinegar
Salt, pepper, and/or other seasonings to taste
Instructions:
Press the tofu (optional): Press all the water out of the tofu by gently squeezing it and patting it dry with a kitchen towel. This step is optional but can be very beneficial for achieving a crispy texture.
Cube the tofu: Cut the tofu into approximately 1x1 cm cubes to ensure even cooking.
Marinate: In a bowl, mix tamari sauce, rice vinegar, and your preferred seasonings. Let the tofu marinate for at least 15 minutes. Tofu absorbs liquid quickly, so this short marination time is all you need to add flavor.
Air-fry: Place the tofu cubes at the bottom of the air fryer basket, making sure each piece has its own space (might need to do in few settings). Set the temperature to 190°C (374°F) and cook for 10-15 minutes. After 5 minutes and 10 minutes, give the basket a good shake to turn the tofu pieces for even cooking.
Serve and enjoy: Once the tofu is golden and crispy, it's ready to enjoy! Add it to your favorite dishes, like stir-fries, salads, or grain bowls.
Health Facts:
This air-fryer tofu is not only delicious but also packed with plant-based protein. Tofu is an excellent source of protein, especially for those following a vegan or vegetarian diet. It also offers a healthy dose of omega-3 fatty acids, iron, and calcium. The air fryer technique requires less oil, making it a healthier option compared to traditional frying.
When I first started cooking tofu, I found it helpful to think of it like a water-rich cooked chicken breast or other pre-cooked, unseasoned chicken meat. The main goal is to improve the texture on the outside and enhance the flavor. Tofu quickly absorbs liquid, and I often find that marinating it for just 15 minutes is sufficient to make it delicious.
Personal Note:
The air fryer has completely transformed how I prepare tofu. It's quick, easy, and produces the perfect texture every time. I love that I can prepare tofu in a fraction of the time it takes to cook it in the oven, and the result is just as crispy. Whether you're new to cooking tofu or looking for a new method to try, this recipe is a great introduction!
Make It Your Own:
Add Your Favorite Seasonings: Feel free to experiment with different spices or seasonings! Try smoked paprika for a deeper flavor, or add garlic powder, onion powder, or nutritional yeast for an extra savory punch.
Top It Off: Once you’ve got your crispy tofu, you can top it with a drizzle of your favorite sauce, like sriracha, tahini, or a simple soy-based dressing.
Meal Prep: Make a large batch and store it in the fridge for up to 3-4 days. You can add it to different meals throughout the week—it's perfect for salads, bowls, or as a protein-packed snack!
If you're looking for more plant-based, high-protein recipes, check out other recipes on the blog and explore my tailored Plant-Based Meal Plans for inspiration. Don´t forget to follow me on Pinterest and Instagram for more plant-based inspiration!
Build Your Own Meal Plan:
This recipe is part of the plant-based journey I share at Wow! You Look Good! Each of my recipes is crafted to be balanced, making it easy to integrate into your own meal plan. By using these recipes, you can create 3-5 meals per day tailored to your individual needs. Whether you’re aiming for 1200-1400 calories, or reaching up to 2200-2500 calories with 5 meals, you can use my recipes to nourish your body in a way that works for you. This flexibility allows you to meet your macronutrient goals and fuel your day, whether you're eating for energy, muscle recovery, or general wellness.