Tofu is one of the most versatile ingredients, and this Pan-Fried Tofu recipe is a quick and easy way to elevate your meals. With a crispy exterior and soft, tender inside, this tofu is perfect for adding to stir-fries, grain bowls, salads, or simply enjoying as a protein-packed snack. If you’re looking for an effortlessly crispy tofu that packs a punch in terms of flavor, this recipe is for you!
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Estimated Nutritional Value (per 100g cooked):
Total Calories: 144
Carbs: 3g
Fat: 8g
Protein: 15g
Prep Time: 5-10 min
Cook Time: 10-12 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
2 tbsp rice vinegar
Salt, pepper, and spices of choice to taste
Instructions:
Prepare the tofu:
Start by pressing most of the water out of the tofu. While pressing is not always necessary, I recommend lightly patting the tofu dry with a kitchen towel or paper towels. Cut the tofu into 1x1 cm cubes, or even smaller if you prefer extra crispiness.Heat the skillet:
Heat a skillet over medium-high heat. Add the tamari sauce and rice vinegar to the skillet. Let them heat up for a few seconds before adding the tofu.Cook the tofu:
Add the tofu to the skillet, ensuring the pieces are spread out evenly. Fry the tofu for 4-5 minutes on each side, until golden and crispy. Season with salt, pepper, and any additional spices of your choice, such as garlic powder, paprika, or chili flakes.Add moisture if needed:
If the tofu starts drying out, you can add a little water to the skillet. Simply add 1 tablespoon of water at a time to help the tofu cook evenly and avoid burning.Serve or store:
Once the tofu is crispy and golden on all sides, remove it from the skillet. Serve immediately with your favorite dish or allow it to cool and store in an airtight container in the refrigerator for up to 3-4 days.
Health Facts:
Tofu is a powerhouse of plant-based protein, and this Pan-Fried Tofu recipe is no exception. Firm tofu contains about 100-130 calories per 100g and provides over 12 grams of protein, making it an excellent choice for supporting muscle growth and repair.
The tamari sauce and rice vinegar in this recipe enhance the tofu’s flavor without adding unnecessary sugar or sodium. You can also experiment with spices to customize the flavor to your liking. This recipe is naturally low in carbs, and it pairs perfectly with a variety of vegetables, grains, or sauces for a well-rounded meal.
Make It Your Own:
Flavor Boost: Try adding spices like garlic powder, smoked paprika, or chili flakes for extra depth of flavor.
Toppings: Serve this pan-fried tofu over a bed of rice or quinoa, or toss it in a stir-fry with your favorite veggies for a complete meal.
Storage: Store any leftover tofu in an airtight container in the fridge for up to 3-4 days. It’s great for meal prep and can be added to salads or grain bowls throughout the week.
This Pan-Fried Tofu recipe is a staple for anyone looking to incorporate more plant-based protein into their diet. It’s quick, easy, and delivers satisfying, crispy tofu every time. 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.