Tofu Recipes for Weight Loss
Sesame garlic tofu, kung pao tofu, tofu katsu, tofu burnt ends, extra-crispy baked tofu, and tofu chicken-style soup — high-protein tofu dinners under 480 calories.
★ Dinner
DinnerIngredients
- 14 oz Firm Tofu
- 3 Tbsp Cornstarch
- 1/2 Tbsp Sesame Oil
- 1 Tbsp Vegetable Oil
- 1/4 Cup Soy Sauce
- 1/4 Cup Water
- 2-3 tsp Honey
- 1-2 tsp Sriracha
- 2 Cloves Garlic
- 1/2 tsp Rice Wine Vinegar
Instructions
- 1Place the Tofu between paper towels to squeeze excess water out. I typically do this for 30 minutes by placing my cast iron on top of it.
- 2Slice tofu into cubes and and coat in 2 Tbsp of cornstarch
- 3In large pan on medium-high heat put sesame and vegetable oil. When oils are heated add the tofu. Let it brown on all sides.
- 4While it is cooking make the sauce. Whisk together soy sauce, water, honey, sriracha, minced garlic, rice vinegar, and 1 Tbsp of corn starch.
- 5When the tofu is crispy add sauce to the pan. It will start to thicken. Once the tofu is coated remove it from the heat. Leaving it on too long can cause it to burn.
- 6Serve with green onions or sesame seeds and some rice. Enjoy!!!
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Open in Pepper →Tofu Is the Lowest-Calorie Protein on the Aisle
A 4-oz portion of firm tofu is 90 calories with 10g of protein and almost no carbs. Marinated, pressed, and crisped in the air fryer, it eats like restaurant takeout for half the calories of beef and a quarter of the calories of cheese-laden 'vegetarian' alternatives.
Tofu's reputation problem comes from cooking it wrong. Press it, season it hard, get it crispy, sauce it after — never poach it gently in soup or eat it raw out of the container. Done right, it's the cleanest weight-loss protein in the kitchen.
On Pepper, the most-saved tofu recipes are those home cooks return to again and again; a high-protein, low-calorie, $3-a-block ingredient is simply too useful to skip.
Quick Tips
- 1
Always press, always
Wrap in a towel, weight with a cast iron, 30 minutes. Tripled crispy exterior, double sauce absorption.
- 2
Cornstarch is the crispy cheat
Toss pressed tofu in a tablespoon of cornstarch before pan-frying. Restaurant-style crunch with zero deep fry.
- 3
Marinate in salty + acidic
Soy + vinegar + ginger overnight. Bland tofu fixed forever.
- 4
Air fryer at 400 for 15 minutes
Single layer, shake halfway, oil-spritz. Crispy without any frying oil.
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