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My keto tofu recipe is crispy on the edges and tender on the inside with no breading. You’ll love these easy tofu cubes that are marinated in a low carb sesame soy marinade and then air fried. Aside from being delicious and versatile, this recipe has only 3.3 grams net carbs, 12.5 grams protein, and 173 calories per serving! This is the best way to prepare firm tofu that’s crisp and doesn’t stick to the pan.
This low carb tofu is the start to an endless array of keto tofu recipes. I’ll show you how to turn it into air fryer tofu bowls, but it’s just as good in a stir fry, a crispy tofu sandwich or wrap, or enjoyed on its own as a protein-packed vegan snack.
If you’ve never cooked with tofu before, no worries. I’ll walk you through this vegetarian, plant-based recipe step-by-step so you feel confident from the start.
You’ll learn which tofu works best (hint: not silken tofu), why pressing matters to remove excess water, and exactly how to do it. I’ll also share a quick look at tofu nutrition so you know what you’re getting.
Plant-based recipes aren’t just for vegans. If you have a family of omnivores like mine, this plant-based air fryer recipe is a simple way to mix things up. I hope my flavorful tofu earns a regular spot on your dinner menu!
🛒 Keto Tofu Recipe Ingredients
- 14-16 ounces firm tofu (397-425 gram)
- 2 tablespoons reduced-sodium soy sauce (for gluten free: use GF coconut aminos)
- 1 tablespoon rice vinegar
- ½ teaspoon garlic powder
- ¼ teaspoon dried ginger powder
- 1 tablespoon toasted sesame oil
- Cooking oil spray
Get a printable recipe card below!
Tofu (AKA bean curd) is made from coagulated soy milk that’s pressed into solid blocks. You’ll find it in several varieties, including silken, soft, firm, extra firm, and super firm. For this air fryer recipe, firm tofu works beautifully, though extra firm or super firm tofu are great options too.
Skip silken tofu (AKA Japanese-style tofu) here. It’s much softer, crumbles easily, and doesn’t absorb marinade well. I like to save silken tofu for pureed desserts, soups, or as a vegan mayo substitute. For this recipe, stick with Chinese-style tofu for the best texture and flavor.
To make keto tofu bowls, you’ll also need the following:
- 5 ounces baby spinach (142 grams)
- 4 ounces broccoli slaw mix (113 grams)
- 1 small cucumber, diced (7 ounces/198 grams)
- 1 small red pepper, diced
- ½ small yellow pepper, diced
- 3 scallions, sliced
- 6 tablespoons mayonnaise (for vegan: use a vegan mayo substitute)
- 2 teaspoons grated fresh ginger
- 2 teaspoons lime juice
- 1 teaspoon lime zest
- 2 cloves garlic, finely chopped
- Unsweetened almond milk (optional, for thinning dressing)
For the cooking process, you’ll need a tofu press, a sharp knife, an air fryer, and a food-safe container for marinating. A tofu press makes removing excess moisture easier and less messy than pressing between two plates, helping your tofu crisp up better.
As with any new air fryer recipe, keep an eye on things as they cook. Timing can vary slightly depending on your air fryer model, so a quick check toward the end ensures perfectly crispy results.
➕ How to Press Tofu
Think of your block of tofu like a soggy sponge. Pressing removes that excess water so the tofu can better absorb your marinade instead of diluting it. The result is fuller flavor and a better overall texture.
Pressing also makes the tofu a bit sturdier, which helps it hold its shape during cooking. Even though you’ll add moisture back with the marinade, the real goal here is flavor. Well-pressed tofu also tends to marinate more quickly, saving you time.
Keep in mind that not all tofu is the same. Some brands are more watery and need longer pressing, while super firm varieties may need little to no pressing at all.
To press tofu using the TofuBud, start by placing the perforated base inside the clear bottom container. Remove the tofu from its packaging and set it inside the press, then place the second perforated piece on top.
Next, slide on the white top and secure the coil topper. This piece applies the pressure, so make sure it’s firmly attached.
This press works quickly, and your tofu should be ready in about 15 to 20 minutes. Other methods can take closer to 30 minutes.
Once pressing is complete, drain off the released liquid. Then cut the tofu into 16 uniform pieces so they cook evenly.
🌱 How to Make Keto Tofu
Place your tofu pieces in a large food-safe container. In a small bowl, whisk together the soy sauce, rice vinegar, garlic, ginger, and sesame oil to make the marinade.
Pour the marinade over the tofu, making sure all pieces are coated. Cover and refrigerate for 4–5 hours. If your tofu was well pressed, it should absorb nearly all of the marinade.
When ready to cook, lightly mist your air fryer basket or tray with cooking spray. Arrange the tofu in a single layer, leaving space between each piece for even crisping. No crowding! Cook the tofu in batches if needed.
If you’re using an air fryer oven, place the tofu on the top rack.
Air fry at 400F (200C) for 18-20 minutes total, flipping halfway through at the 10-minute mark.
That’s it. You’ll end up with a flavorful, satisfying entrée that’s simple enough for a weeknight. Even tofu skeptics might be surprised by how delicious this turns out.
Keto Tofu Bowls
Divide the spinach, slaw, tofu, cucumber, and peppers among three bowls. In a small bowl, whisk together the mayo, ginger, lime juice, lime zest, and garlic (plus a splash of optional almond milk, if needed) to make a ginger-lime aioli dressing. Drizzle over the bowls, garnish with scallions, and serve. 
Leftovers
Store air fried tofu in a covered container in the fridge for up to 3–4 days. To bring back its crisp texture, reheat it in the air fryer at 400F (200C) for a few minutes. You can also reheat it in a pan or the microwave, though the microwave will soften the texture.
Cooked tofu freezes well, too. Arrange the pieces in a single, non-touching layer on a parchment-lined baking tray, then transfer them to freezer bags once frozen. This helps prevent sticking.
When you’re ready to reheat, you can air fry the tofu straight from frozen to defrost and crisp it up. For a shorter cook time, let it thaw in the refrigerator first.
Watch How to Make It!
Easy Keto Tofu Recipe (Vegan and Low Carb Friendly!)
Ingredients
- 14-16 ounces firm tofu (397-425 grams, extra firm or super firm tofu may also be used)
- 2 tablespoons reduced-sodium soy sauce (for gluten free: use GF coconut aminos)
- 1 tablespoon rice vinegar
- ½ teaspoon garlic powder
- ¼ teaspoon dried ginger
- 1 tablespoon toasted sesame oil
- cooking oil spray (non-aerosol)
Instructions
- Press the tofu to remove excess water. You can place it between two plates that are weighted on top (takes 30 minutes), or you can use a tofu press (takes 15-20 minutes).
- Cut the pressed tofu into 16 uniformly-sized squares.
- Mix the soy sauce, rice vinegar, garlic, ginger, and sesame oil together. Put the tofu in a food-safe container and pour the marinade over it. Let the tofu marinate in the fridge for 4-5 hours (or more). It should absorb nearly all the marinade.
- Mist your air fryer basket or tray with cooking spray. I was able to fit all of the tofu on one tray in a single layer. Cook it in batches if you can't fit it all.
- Air fry for 10 minutes at 400°F (200°C). (Use the top rack position for air fryer ovens.) After the 10 minutes, gently flip the tofu and air fry for an additional 8-10 minutes. Enjoy!
Equipment
Notes
🥗 How to Make Keto Tofu Bowls
- 1 finished recipe keto tofu
- 5 ounces baby spinach (142 grams)
- 4 ounces broccoli slaw mix (113 grams)
- 1 small cucumber, diced (7 ounces/198 grams)
- 1 small red pepper, diced
- ½ small yellow pepper, diced
- 3 scallions, sliced
- 6 tablespoons mayonnaise (for vegan: use a vegan mayo substitute)
- 2 teaspoons grated fresh ginger
- 2 teaspoons lime juice
- 1 teaspoon lime zest
- 2 cloves garlic, finely chopped
- Unsweetened almond milk (optional, for thinning dressing)
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). Since we’re not using panko or cornstarch to make the tofu crispy, this recipe works for low carb and keto diets. It’s also a solid source of plant-based protein. Tofu is considered a “complete protein,” meaning it provides adequate amounts of all of the essential amino acids, and it is more protein-dense than meat substitutes using jackfruit, mushrooms, or cauliflower. If you choose a calcium-set tofu (check the label), it can also contribute a meaningful amount of non-dairy calcium. Beyond nutrition, tofu’s mild flavor and soft texture can work well for a range of preferences, including some picky eaters who aren’t into meat. Once the tofu is marinated, everything comes together quickly. Air frying takes about 20 minutes, making this a practical option for busy days. If you haven’t tried tofu before, you might be surprised at how delicious it can be when prepared properly! Nutrition information is for one serving of the keto tofu only. The tofu bowls provide 415 calories, 12.1 grams net carbs, and 15.8 grams of protein per serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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FAQs
Can you cook soft tofu in an air fryer?
Yes, soft tofu can be cooked in an air fryer. That said, firm or extra firm tofu tends to work better for this method. Soft tofu is more delicate and can crumble easily, which makes it harder to cut into neat cubes and get a crisp texture.
What are the best ways to cook tofu if you think you won’t like it?
Tofu on its own is quite mild, so flavor and texture make all the difference. Pressing it well helps it absorb marinades more effectively. Use seasonings you already enjoy, and cook it long enough at a high temperature so the outside gets nicely crisp.
Can you dehydrate tofu in the air fryer?
Yes, you can make dehydrated tofu in the air fryer. Slice it thin, marinate it, then cook it at the lowest temperature setting. Flip the pieces every 5–8 minutes. It can take up to 30 minutes to reach a chewy, jerky-like texture.
How to make air fryer tofu in an oven?
If you don’t have an air fryer, the oven works well too. Bake marinated tofu at 400F (200C) for 20–25 minutes, flipping halfway through at about 12 minutes. Use a metal baking sheet placed on a rack about one-third down from the top of the oven, and add a little extra time if needed to get it crisp.
👩🏻🍳 More Tofu Recipes
If you want to explore other soy foods, this Tempeh Bolognese is a hearty and delicious Italian-inspired vegan meal!
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
I should’ve mentioned that Iabsolutely adore marinated, smoked tofu. Tofu is so damn versatile, I can’t believe it’s bad rep here in the U.S.
I agree! Thank you for visiting 🙂
What a unique flavor combo for aioli! I can’t wait to try this! Of course, those gorgeous photos of the fried tofu doesn’t hurt at all.
Just posted my own aioli treatise. Would love feedback from a pro! Thanks for this excellent post!