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.

The key to crispy tofu is to heat the oil in your pan before adding tofu cubes. Coating the pan-fried tofu in corn flour helps create a crispy coating as the cubed tofu cooks in the oil. Another key to getting uber-crispy tofu is removing excess liquid/moisture from it before you cook tofu.

Indeed it did: a quick dredge in dry cornstarch followed by a dip into a cornstarch, water, and vodka mixture before a plunge into a wok with a quart of 350°F oil resulting in ultra-crisp bites of tofu that stay crisp even after you finish them off in a stir-fry.

If you prefer not to cook with cornstarch, you can try a substitute such as potato starch or arrowroot starch. Salt and pepper: You can also add additional seasonings like garlic and onion powder, paprika, nutritional yeast, etc.

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

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.

Despite the nutritional benefits of tofu, fried tofu is not a healthy food choice. The problem lies in the frying cooking method. Although tofu is naturally low in calories and fat, frying adds tons of fat grams to the tofu and drastically increases the dish's calorie count.

It sticks, and the crispy bits end up sticking to the pan, which is a tofu tragedy. Plus, it requires more oil, and you don't need to use a lot of oil to get crispy tofu. When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It's simply the best.

How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

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.

What to eat crispy tofu with? ›

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.

"Usually the easiest way is to use salt, paper, shaoxing wine [a Chinese cooking wine], and cornstarch." Another easy marinade she loves is 2 parts soy sauce to 1 part maple syrup. Add cut or torn pieces of tofu to a resealable freezer bag holding the marinade. Let it sit for 15 to 20 minutes.

All-Purpose Flour

It also won't provide the same thin, shatteringly crisp crust cornstarch gives to some fried foods, but it can work for either situation in a pinch. Some tips: Use two tablespoons of flour for every tablespoon of cornstarch.

“I have used tapioca flour in place of cornstarch for crisps, pie fillings, and cobblers,” Guas says. “The rough substitution is 2 tablespoons of tapioca flour for 1 tablespoon cornstarch.” Another significant benefit of tapioca is that it freezes well, keeping your baked goods the perfect consistency.

Swap Cornstarch for Flour

If you want a crispy outer coating for your tofu, flour can be a great substitute for cornstarch. Simply coat the tofu cubes or slices with a dusting of all-purpose flour before frying. The flour helps create a light and crispy texture while ensuring the tofu stays tender on the inside.

Contains antinutrients

Tofu contains these two types of antinutrients: Phytates: These compounds may reduce the absorption of minerals such as calcium, zinc, and iron ( 6 ). Trypsin inhibitors: These compounds block trypsin, an enzyme needed for the proper digestion of protein.

By eating tofu raw, you can also avoid any added oils or fats that might come from common cooking methods, which could be helpful if you're watching your calorie or fat intake. So, if you're looking for a quick and easy way to pack more protein and nutrients into your diet, give raw tofu a try now!

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.

Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.