Recipe for Crispy No-Fry Tofu (with Variations)

Tofu has more uses than being in a stir fry! It can serve as a meat substitute in any dish, and make a balanced meal alongside vegetables and a high-fiber starch or some fruit. It can also go into recipes like stews, soups, or bowls instead of meat.

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Crispy tofu is a source of complete plant-based protein, so it’s naturally cholesterol-free and low in saturated fat. Instead of deep frying the tofu, this recipe uses the broiler to help create a crispy texture. 

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The basic recipe calls for a minimum of seasoning with low-sodium soy sauce, apple cider vinegar, and avocado oil or another vegetable oil, like canola oil. You can pump up the flavor by adding all kinds of seasonings when you toss the tofu with the other ingredients in a bowl. 

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Here are a few options, but you can experiment with any others that you like. 

• Onion powder or thinly diced onion or sliced chives
• Garlic powder or fresh peeled and minced garlic
• Freshly grated ginger
• Smoked paprika
• Black pepper

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You can also toss the tofu with fresh herbs like chopped cilantro and parsley, or serve it with fresh herbs slices of lemon or lime.

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You don’t need to press the tofu before using it, but it has a firmer texture if you do. To press it, you can set it on a towel and place another towel on top. Add a brick, book, or something else heavy to weigh it down, and let the juices run out for an hour. An alternative is to freeze the block of tofu, then boil it for 5-10 minutes.  

Recipe for Crispy No-Fry Tofu (with Variations)

Makes 4 servings

Ingredients:

• 1 extra-firm or firm block of tofu
• 1 tablespoon of low sodium soy sauce or tamari for gluten-free
• 1 tablespoon of apple cider or rice wine vinegar
• 1 tablespoon of avocado oil or another vegetable oil

Instructions:

1. If desired, press the tofu. 
2. Preheat the broiler in the oven. Line a cookie sheet with parchment paper.
3. Cut tofu into 1-inch cubes.
4. Place the tofu cubes in a bowl with the soy sauce, vinegar, oil, and any other desired spices or seasonings, and toss until the tofu is well coated.
5. Broil in the oven for 10 minutes, then flip the tofu cubes.
6. Broil for another 10 minutes, or until tofu is golden.

Nutrition information per serving: calories: 120 kcal; total fat: 9 g; total carbohydrates: 3 g; sugar: 1 g; fiber: 1 g; protein: 8 g; sodium: 200 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES