How To Cook Tofu?

Crispy Tofu is delicious on top of rice, combined into a stir-fry, thrown with a salad, or served in any other way you like! This straightforward guide will teach you how to make deliciously crispy, flavorful Tofu in the oven, on the stove, or in the Air Fryer. Tofu is high in protein and low in fat, making it an excellent substitute for meat in various meals. It’s quick to prepare and may be served in various ways.


Consumption of more than that amount of soy may increase IGF-1 hormone levels, raising cancer risk. Tofu is a high-protein, calcium, and iron source. Because Tofu is low in cholesterol and fat, it is an excellent choice for vegans, vegetarians, and plant-based eaters. You may freeze your Tofu after cooking it; however, this may result in the Tofu being more porous, resulting in a slightly spongy texture. If you don’t mind that possibility, you can freeze your cooled Tofu for up to 2 months in an airtight container. Thaw it in the refrigerator before reheating.

What is Tofu?

Tofu is a vegan and dairy-free meat alternative prepared from bean curd and condensed soy milk. It is well-known for absorbing flavors and is naturally minimal in calories! Tofu is available in various forms, making it useful for various dishes.

Tofu is available in various textures, from soft and silken to extra-firm. Soft Tofu is excellent for integrating into the mousse and other desserts, as well as soups and stews. This dish calls for firm tofu, and it’s a versatile vegan substitute for any meat.

Tofu is available in various textures, from soft and silken to extra-firm. Firm Tofu is ideal when used in salads, bowls, and other main dishes, as well as on its own! Softer Tofu is ideal for integrating into mousses and other desserts, and it also makes an excellent complement to soups and stews. While firm tofu contains less moisture than softer Tofu, pressing and draining it before cooking is necessary.

How to Cook Tofu?

When ready to cook, take the Tofu from the refrigerator and discard any remaining marinade. Adhere to the set of instructions that corresponds to the cooking method you’ve chosen.

In The Oven

  • Preheat oven to 400°F and line a baking sheet or casserole dish with parchment paper. Transfer the prepped Tofu to the prepared baking sheet lined with parchment paper.
  • Bake for 35-40 minutes, or until the Tofu reaches your desired crispiness, once the oven is ready. Make sure to rotate the Tofu halfway through baking to ensure even baking.
  • Optional: Broil the Tofu for the final 2-3 minutes to sear the top.

On The Stove

  • Heat oil in a large skillet over medium-high heat, heat 1-2 tablespoons canola oil or another neutral-flavored oil.
  • Cook tofu, arrange your prepared Tofu in a single layer on the pan, and cook for 2-3 minutes per side, or until desired crispiness is achieved. Separate your Tofu into batches if necessary.

In The Air Fryer

  • Spray the Air Fryer Basket with Oil or Cooking Spray: Spray the Air Fryer basket with oil or cooking spray.
  • Include Tofu Place the prepped Tofu in the basket of your Air Fryer – you may need to divide it into batches.
  • Cook Preheat the Air Fryer to 375°F. Cook the Tofu for 13-15 minutes, or until desired crispiness is achieved.
  • To achieve consistent cooking, toss your Tofu halfway through.

Tips for Cooking Tofu

I’ve highlighted the most critical tips and tricks for cooking crispy Tofu below for your convenience.

Drain the Tofu Once More After Cutting It

If you’re serious about creating ultra-crispy Tofu, I recommend draining it once more after cubing the block. This will assist you in removing additional moisture, resulting in even crispier Tofu.

Toss it in Cornstarch

Another approach to ensure that your Tofu is extra crispy is to coat it in cornstarch or arrowroot starch before cooking. This results in the formation of a crust-like covering on your Tofu.

Please Don’t Skip The Flip

Regardless of how you cook your Tofu, you’ll need to flip it halfway through to ensure it cooks evenly. Otherwise, one side of the Tofu will overcook.

Organize Your Work in Batches

Uneven cooking results from overcrowding your baking sheet, skillet, or Air Fryer basket. If you cannot fit all of your Tofu in one layer, cook it in batches.

Utilize Your Favorite Marinade

You can use virtually any marinade with Tofu, although I’ve found that oil or soy-based marinades work well. If you don’t have time to make a marinade, soy sauce will provide an excellent taste to the Tofu on its own.

How to Press Tofu?

Even though firm tofu has less moisture than silken Tofu, it is critical to press and drain it before cooking. This is the first step toward achieving a crispy final product! There are several methods for pressing and draining Tofu in preparation for cooking.

While using a tofu press is the quickest technique, you can drain it in less than 10 minutes without one. Sandwich the tofu block between two heavy plates (or other flat and heavy items lined with paper towels). Allow ten minutes for pressure to extract moisture from the Tofu to the paper towels.

Do I Have to Marinate Tofu?

While marinating your Tofu for at least 15 minutes is unnecessary, I strongly recommend it. You’ll notice that this brief marinating time imparts a tremendous amount of flavor to your Tofu. Of course, you can marinate it for an extended period if desired.

To marinate your Tofu, combine it with the seasoning combination in a closed container or resalable bag. Toss the mixture until all of the Tofu is coated, then cover or close the container and set aside for 15 minutes or longer in the refrigerator. You could even marinate your Tofu overnight! I would not recommend marinating it for more than two days, as the Tofu may get crumbly.

Suggestion for Serving Tofu

Tofu is a highly versatile meat alternative that can be used in virtually any recipe. Here are a few mouthwatering examples.

  • How to Make Tofu Tacos: These hearty handmade Veggie Tacos are stuffed with crispy Tofu, fresh vegetables, and a spicy chipotle mayonnaise sauce. Dinner has never been more delectable.
  • Prepare a Tofu Stir-Fry: If you’re pan-frying your Tofu and want to transform it into a complete main dish quickly, check out my Tofu Stir-Fry Recipe! In less than 30 minutes, you’ll have a delectable and nutritious lunch on the table.
  • Make Chili: This hearty Pumpkin Chili is guaranteed to keep you warm when the weather turns cold. It’s created with pumpkin, sweet potato, mushrooms, and tomatoes, among other ingredients – and Tofu is an excellent addition.

Is Tofu A Good Source of Protein for Weight Loss?

Tofu is a cholesterol-free, low-calorie, high-protein food that is also high in calcium and manganese, which promote bone health. Tofu may aid in weight loss by keeping you satiated for longer while providing fewer calories than meat. It may help minimize the risk of heart disease, especially when substituted for animal proteins high in saturated fat. Fried Tofu is a high-calorie food, containing around 175 calories per 100 grams. Additionally, it is low in fiber, indicating that it is not optimal for weight loss.

“People who consume plant-based diets have lower BMIs (weight for height) and are less likely to be obese,” said Whitney English Tabaie, MS, RDN, a registered dietitian nutritionist and NASM-certified personal trainer. Tofu can also be a terrific addition to a plant-based diet.

“Tofu is a fantastic weight-management food since it is strong in belly-filling plant protein, which can help you remain fuller for longer,” Whitney explained. Rachel Stahl, MS, CDN, CDE, of Rachel Stahl Nutrition, said that it’s also low in calories and carbs (which makes it a fantastic option if you’re vegan keto) and has no saturated fat. Trader Joe’s High-Protein Organic Tofu (my personal favorite) packs 14 grams of protein into a three-ounce meal for only 130 calories and three grams of carbohydrates.

How Much Tofu Should you Eat in A Week?

“One to two servings of soy foods per day, including tofu,” Whitney said. You can take soy milk for breakfast and to tofu or lunch, for example. If you eat a plant-based diet, soy foods may be your go-to source of protein. According to Rachel, tofu should be used as part of a well-balanced diet that includes plenty of fruits and vegetables, legumes, whole grains, nuts and seeds, and lean protein.

It’s worth noting that not all tofTofus have the same nutritional profile. Firmer tofTofus more protein for the same number of calories, but softer tofTofuuch as silken, has fewer calories and less protein (40 calories and four grams of protein).


Tofu, like the majority of plant foods, includes many ant nutrients. These chemicals occur naturally in plant foods and impair the body’s capacity to absorb nutrients. Tofu has two different types of ant nutrients: Phytates and Phytates. Despite their similarities in appearance, paneer and tofu Tofu are distinct foods. Paneer is a type of cheese, whereas TofuTofua type of soy. Both, however, are vegetarian sources of protein and calcium with moderate flavors and relatively soft textures.

For these reasons, they may be substituted in specific recipes. Tofu is primarily composed of soy, and it is a complete protein source, meaning it contains all of the essential amino acids required by the body. Soybeans are also a good source of polyunsaturated lipids, particularly omega-3 linoleic acid.