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.

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.

Cornstarch forms a protective layer around each cube of tofu, which crisps up when added to heat. If you don't have cornstarch, arrowroot powder and tapioca starch also work. Garlic powder – This is optional but adds a delightful savory, garlicky flavor. Olive oil – Needed to pan fry the tofu.

Water-logged tofu never gets super crispy. The key here is to slice the tofu into pieces before pressing it. Have you ever tried pressing a whole block, or even two halves? They just sit in soggy puddles.

Contains antinutrients

Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).

If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.

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.

You can cook extra firm tofu any way you cook firm tofu. It's extremely versatile and one of the best options for home cooks because it's so easy to work with! Its texture is firm enough to be cooked over high heat, such as pan-frying, air frying, baking, braising, and grilling.

Unwrap tofu and cut into small cubes (see photo), then add to a medium mixing bowl and season with a pinch of salt and desired seasoning, which will vary depending on your dish. I was adding mine to a curry, so I added curry powder. If adding to a BBQ dish, try a BBQ seasoning blend.

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.

Is cornstarch good for tofu? ›

Cornstarch has three functions: it keeps the moisture inside the tofu, makes it crispy outside, and makes the seasoning stick. We haven't tried substituting arrowroot powder for cornstarch, but some readers have and it seems to be working for them.

Pour breadcrumbs, nutritional yeast, and salt onto a plate and mix thoroughly. Heat oil in a large pan over medium-high heat. Dip the tofu strips into the cornstarch mixture until evenly coated and immediately press into the breadcrumbs until all sides of the tofu are completely covered.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

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.

Freezing is one of the best ways to get the crispiest tofu without deep-frying.

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.

Overall, firm is going to be healthier by virtue of having more nutrients due to being denser. Silken or soft tofu is simply gelled and not pressed, thus has a high moisture content.