How to Make Crispy Tofu (easy, healthy, no-fry) (2024)

FAQs

What is the healthiest way to eat tofu? ›

Healthier - For starters, broiling tofu is a healthier method of cooking than frying, and it requires less oil to create crispier cubes. Easy - It's also really easy to make.

Crispy Tofu Method: Dredged in Cornstarch and Pan-Fried

You simply cut the tofu into sort of flat squares by cutting the block in half lengthwise, then cutting those halves crosswise into 1/2-inch-thick pieces. After quickly dredging the pieces in cornstarch, you pan-fry them in a little oil.

Pan-Frying is Better for Tofu Than a Deep-Fry

It just takes four simple steps — press, slice, coat with cornstarch (or arrowroot powder), and pan-fry — to transform tender tofu into bite-sized crunchy bits.

You can eat raw tofu without cooking directly from the pack, but make sure that you drain off the excess water first because it does not add anything to the experience. Tofu is also called bean curd. It is a white, creamy, soft, relatively flavorless food product made from soybeans.

Health Cons

Much of the controversy surrounding soy foods, including tofu, is the presence of isoflavones — a type of plant estrogen thought to disrupt hormonal function and possibly increase breast cancer risk by raising levels of estrogen in the blood.

Tofu greatly aids in reduction of belly fat because of its high content of soy isoflavones. Grab yourself some soy milk, soy ice cream (in moderation of course), or go straight for the tofu. Remember that having a not-so-tight tummy is not the end of the world, but it doesn't have to a permanent condition either.

Cut tofu into cubes. Step 2: Place those cubes in a bowl, and toss gently with 1-2 tablespoons of cornstarch. Step 3: Arrange tofu on a parchment-lined baking sheet and drizzle with some olive oil and salt. Step 4: Bake at 425 degrees for 25 minutes, or until as crispy as you'd like.

Tofu is a natural, nutritious vegetarian soy food. Fresh out of its package, tofu typically contains roughly 90 to 100 calories, 11g of protein, 220 mg of calcium and only 5g of fat per half cup serving. But this doesn't mean fried tofu is healthy. Frying tofu in oil increases the fat and calories of the dish.

Most seafood seasonings include celery seed, paprika, mustard powder, salt, and black pepper. Add lime juice to the tofu marinade to bring forward more of that classic seafood flavor. 5. Soy sauce: Marinating tofu in soy sauce helps the tofu absorb flavor quickly.

There's lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.

What is a healthy alternative to tofu? ›

Tempeh. Made from fermented soybeans, tempeh has even more protein than tofu. Half a cup has over 16 grams. You can marinate tempeh before cooking to give it flavor, and sauté it for a crispy outside.

Many cooking experts champion a quick soak as a way to give the protein more texture and flavor. “Simmering cubed tofu in salted water for 60 seconds pulls out excess moisture and tightens the proteins on its surface,” Lukas Volger told Bon Appétit in 2021.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

Coat it in a lot of dry seasonings.

You can also use your favourite potent seasoning mix and coat your tofu in it. Pre-season it, then let it soak in a sauce to soak up flavours. My Slow Cooker Tofu Butter Chicken wasn't even pre-seasoned, but it was well pressed, and so it truly soaked up the flavours of that sauce.

Eating tofu raw also minimizes any added oils or fats that may be used during common cooking methods. This, in addition to the fact that tofu is low in calories, may be important for someone wanting to limit their fat or calorie intake.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

Fortunately, this should not be much of a concern for most people, as soaking, sprouting, cooking and fermenting tofu can significantly slash the antinutrient content. Finally, soy contains goitrogens, which are compounds that can interfere with the production of thyroid hormones.