These 5 Easy Low Calorie Tofu Recipes are packed with flavor, perfectly crispy, and so easy to make! At just 243 calories and packed with 21.5g of protein per serving (7.5 oz!) I know you’ll love this healthy tofu recipe.
5 Easy Low Calorie Tofu Recipes
- 5 Flavors – From a taco flavored, to a Honey Sriracha, and even a BBQ Tofu recipe. You’ll have 5 delicious recipes to choose from in this healthy recipe.
- Low Calorie – You can have 7.5 oz of this healthy tofu for just 243 calories.
- High in Protein – Each serving has 21.5g of plant based protein.
- Low Cost – Tofu is a wonderful meat substitute for many reasons, perhaps the most universal reason is that it’s so low in price.
- Cook 3 Ways – You can make this healthy recipe in the oven, air fryer, or on the stovetop.
I love making tofu as a low calorie and low cost main course. It’s wonderful in salads, buddha bowls, over rice and beans, and in place of meat in tacos and burritos. I was sure to include many different flavors so that you can include more low cost tofu to your favorite dishes.
Ingredients in Healthy Tofu Recipes
Basic Easy Tofu Recipe
- Extra Firm Tofu – You’ll want to make sure to look for extra firm tofu, it has the best consistency for these recipes.
- Oil – Some of the recipes will call for olive oil spray, and others sesame oil depending on the flavor profile you want.
- Seasoning – Taco seasoning for your Mexican dishes, Sesame seasoning for Asian dishes, Maple Ginger for everything in-between. And more flavors to choose as well.
- Cornstarch – I read an article once that said tossing tofu in cornstarch just before cooking it gives it a perfect crunch. And were they right! It really crisps up the tofu bites.
Healthy Tofu Flavors
- Crunchy Sesame Tofu – Toasted sesame oil, soy sauce, sesame seeds, and topped with sliced green onions.
- Taco Flavored Tofu – Homemade taco seasoning, lime juice, and cilantro.
- Barbecue Crunchy Tofu – Barbecue sauce baked tofu is perfectly caramelized and crispy.
- Maple Ginger Tofu – Sesame oil, maple syrup, ginger, soy sauce and rice vinegar pack this tofu with flavor.
- Honey Sriracha Tofu – Sesame oil, hot sauce, honey (or agave for vegan) and garlic salt make this perfectly sweet, spicy, and salty.
Ingredient Substitutions
- Oil – The recipes with sesame oil have it for flavor. So I recommend keeping it in. Though all of the oils can be replaced with coconut, olive, avocado, or your favorite cooking oils.
- Seasoning – With 5 flavors to choose from you have lots of options. You can swap out the homemade taco seasoning and BBQ sauce with store-bought if you prefer.
- Cornstarch – You can skip the cornstarch if you don’t like or have it on hand. It just crisps up the tofu, but omitting it will still make yummy tofu.
Healthy Tips and Swaps
Low Carb Tofu
To ensure your tofu is low carb, you’ll want to choose a recipe without any heavy sauces. The sesame and taco flavors are your best bet. The other 3 will have some added carbs. You’ll also want to be sure to serve this tofu with low carb sides. Choose Cauliflower Rice, in place of regular rice. And have this tofu over a crisp salad or Oven Roasted Asparagus.
Low Sodium Tofu
If you would like keep this tofu low sodium, I have a few modifications for you. First of all, skip the recipes with soy sauce or at least get low sodium soy sauce. If you choose to make the Taco Tofu make your own taco seasoning and omit the salt all together. And make your own BBQ sauce and omit the salt and choose low sodium broth when making it.
Gluten-Free Tofu
Tofu is naturally gluten free, but soy sauce is not. So you can easily make these tofu recipes gluten free by swapping the soy sauce with Tamari sauce. Also check any store-bought taco seasonings and BBQ sauce, or make your own.
High Protein Tofu
Tofu is naturally high in protein! For an extra protein packed meal, serve the taco tofu with black or pinto beans, or in my
Low Calorie Mexican Quinoa Salad, the sesame tofu with peanut sauce for dipping, or in my low calorie pho to replace the chicken.
Vegan Tofu
Though tofu is naturally vegan, some store-bought sauces are not. First of all, swap the honey for agave, and check the labels of any BBQ sauce you buy (or make your own). And finally, there is some debate if Sriracha is vegan or not. So be sure to ask any vegan guests if they eat it before making the Honey Sriracha recipe.
Low Sugar Tofu
To ensure you’re making a low sugar tofu, choose the taco and sesame tofu recipes. The other three have added sugars. You can also make all 5 recipes, but use keto syrup in place of any honey or maple syrup.
How to Make Healthy Tofu Recipes for Weight Loss
To make the healthy tofu recipes you’ll want to start by slicing and pressing the tofu. This will push out most of the moisture and make for a crunchier tofu. Simply add the tofu to a towel lined cutting board, and top the tofu with a clean kitchen towel. Then add another cutting board to the top of the tofu to leave and press. I like to do this for a minimum of 10 minutes. The longer you press the firmer the tofu will be.
Next you’ll preheat your oven, air fryer or pan on the stovetop. Toss the tofu in your desired flavors before sprinkling with cornstarch and tossing again. Then you’ll cook in the oven, air fryer or on the stovetop. Add any toppings, and serve.
Healthy Tofu Cooking Tips
- Don’t Forget to Press – Pressing the tofu is the best way to get a great crispy cube in every bite. When I’m rushed for time I press the tofu between 2 wooden cutting boards, and I add something heavy to the top. Usually my fruit bowl (with the fruit in it). A few books will also work.
- The Best Method – I find that these come out best when baked in the oven on parchment paper. But I wanted to give you more options so you can cook it the way you prefer.
- Save the Toppings for Last – Make sure to hold the toppings (depending on the flavor you choose that could be sesame seeds, green onions, or cilantro) until just before serving. Baking or cooking them will make them burn, so hold off until you’re ready to serve.
Meal Prep and Storage
Meal Prep
For meal prep tofu, cook the tofu as directed and cool completely. Store in the fridge for up to 4 days, and add to the tops of salads, in buddha bowls, even to soups and wraps.
Reheat – Add to a dry pan and heat over medium heat. Cover and cook, tossing every 2 minutes until hot (about 5-8 minutes).
Serve Cold – Tofu is wonderful on salads cold, so make extras to add to the tops of your lunch or dinner salads.
Storage
Cook and cool your tofu according to the directions provided below before freezing or refrigerating.
Freeze Leftovers – Add to an air tight bag, and push out as much air as you can. Freeze for up to a month.
Reheat Frozen Tofu – Add to a dry pan and heat over medium heat. Cover and cook, tossing every 2 minutes (about 10-15 minutes) until warmed through.
Refrigerate Leftovers – Add to a freezer bag or air tight container. Place in the fridge, will hold for 4 days.
Reheat Refrigerated Tofu – Add to a dry pan and heat over medium heat. Cover and cook, tossing every 2 minutes until hot (about 5-8 minutes).
5 Easy Low Calorie Tofu Recipes
More Low Calorie Plant Based Recipes:
5 Low Calorie Tofu Recipes
Equipment
Ingredients
Crunchy Sesame Tofu:
- 1 block 12 to 15 ounces extra-firm tofu
- ½ tablespoon toasted sesame oil
- 1 tablespoon soy sauce or tamari
- 1 tablespoon cornstarch
- 1 teaspoon sesame seeds for topping
- 1 sliced green onion for topping
Taco Flavored Crispy Baked Tofu:
- 1 block 12 to 15 ounces extra-firm tofu
- ½ tablespoon olive oil
- 1 tablespoon Homemade Taco Seasoning
- 1 tablespoon fresh lime juice
- 1 tablespoon cornstarch
- 2 tablespoons chopped cilantro for topping
Barbecue Baked Crunchy Tofu:
- 1 block 12 to 15 ounces extra-firm tofu
- ½ tablespoon olive oil
- 1 tablespoon organic barbecue sauce
- 1 tablespoon cornstarch
Maple Ginger Baked Tofu:
- 1 block 12 to 15 ounces extra-firm tofu
- ½ tablespoon sesame oil
- 1 teaspoon maple syrup
- ½ teaspoon dried ginger
- 1 tablespoon soy sauce or tamari
- 1 teaspoon rice vinegar
- 1 tablespoon cornstarch
Honey Sriracha Baked Crispy Tofu:
- 1 block 12 to 15 ounces extra-firm tofu
- ½ tablespoon sesame oil
- ½ tablespoon Sriracha hot sauce
- ½ tablespoon honey or agave
- ½ teaspoon garlic salt
- 1 tablespoon cornstarch
Instructions
Oven Baked Directions:
- Place a clean kitchen towel atop a cutting board or plate.
- Slice the tofu into 1 inch cubes and add to the towel lined cutting board.
- Cover the tofu with the towel, and place a heavy cutting board or plate atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
- Meanwhile, combine the remaining ingredients (less the toppings and the cornstarch) to a large bowl and mix well.
- Preheat the oven to 400° and line a rimmed baking sheet with parchment paper.
- Once the tofu is done draining, move from the towel and into the bowl. Toss to combine.
- Sprinkle the cornstarch over the tofu, and toss the tofu until the starch is evenly coated.
- Add the tofu over to the prepared baking sheet and arrange in an even layer.
- Bake for 25 to 30 minutes, tossing the tofu halfway, until browned and crispy on the edges.
- Add any toppings and serve.
Stove Top Directions:
- Place a clean kitchen towel atop a cutting board or plate.
- Slice the tofu into 1 inch cubes and add to the towel lined cutting board.
- Cover the tofu with the towel, and place a heavy cutting board or plate atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
- Meanwhile, combine the remaining ingredients (less the toppings and the cornstarch) to a large bowl and mix well.
- Preheat a large skillet over medium heat.
- Once the tofu is done draining, move from the towel and into the bowl. Toss to combine.
- Sprinkle the cornstarch over the tofu, and toss the tofu until the starch is evenly coated.
- Add the tofu to the hot skillet and cook, tossing often, for 15-20 minutes until crispy.
- Add any toppings and serve.
Air Fryer Directions:
- Place a clean kitchen towel atop a cutting board or plate.
- Slice the tofu into 1 inch cubes and add to the towel lined cutting board.
- Cover the tofu with the towel, and place a heavy cutting board or plate atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
- Meanwhile, combine the remaining ingredients (less the toppings and the cornstarch) to a large bowl and mix well.
- Preheat air fryer to 400 degrees.
- Once the tofu is done draining, move from the towel and into the bowl. Toss to combine.
- Place in your air fryer in a single row, so that all the tofu has a little bit of space around each piece. Cook for 10 minutes, shaking the basket after 5 minutes to avoid sticking,
- Add any toppings and serve.
Nutrition
Nutrition and Calories in Tofu
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Article History:
- Originally written and published May 11, 2021 by Audrey Johns
- Updated on May 3, 2023 by Audrey Johns
- Updated on October 23, 2023 by Audrey Johns
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