Low Calorie Tofu
Learn how to prepare tofu 5 ways in these low calorie baked tofu recipes. Below, you'll find the best crispy baked tofu recipes... With 5 different flavors like Honey Sriracha Baked Crispy Tofu, Taco Flavored Baked Tofu, and Barbecue Baked Crunchy Tofu, you'll find a low calorie baked tofu recipe everyone will love.Note: Nutrition is based on a 15-ounce Crunchy Sesame Tofu... that's 7.5 oz per serving!
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.
Notes
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.
Nutrition
Serving: 7.5ozCalories: 243kcalCarbohydrates: 8.5gProtein: 21.5gFat: 15.8gSaturated Fat: 1.6gCholesterol: 0mgSodium: 468mgPotassium: 298mgFiber: 1gSugar: 1.2gCalcium: 374mgIron: 4mg
Tried this recipe?Let us know how it was!