High-Protein Air Fryer Tofu
Per serving (about 1 cup)
How I calculate this → Calculate your protein target →
Pressing the tofu is the step people skip and the one that matters most. Firm tofu holds a lot of water, and without pressing it out first, that moisture steams the tofu in the air fryer instead of letting it crisp. A light dusting of cornstarch is what actually gets a crackly, fried-like exterior without any oil beyond a drizzle at the end.
Why you'll love this
- 15g of protein per serving, no meat or dairy needed
- Under 160 calories a serving
- Real crisp from the air fryer, not a soft, steamed texture
Recipe
High-Protein Air Fryer Tofu
Ingredients
Instructions
- Press the tofu between paper towels or a clean kitchen towel with something heavy on top for at least 15 minutes.
- Cut the pressed tofu into 1-inch cubes and toss with the cornstarch until evenly coated.
- Preheat the air fryer to 400F.
- Arrange the tofu in a single layer in the basket, working in batches if needed so the pieces aren't touching.
- Air fry for 12 to 15 minutes, shaking the basket halfway through, until golden and crisp on the outside.
- While the tofu cooks, whisk together the tamari, sesame oil, garlic, and ginger.
- Toss the crispy tofu with the sauce just before serving, and top with sesame seeds if using.
Equipment
- Air fryer
- Tofu press or heavy pan
Notes
- I press the tofu for a full 15 minutes, no shortcuts. Skipping this or rushing it leaves enough water in the tofu that it steams in the air fryer instead of crisping.
- I toss the tofu with the sauce right before serving, not before cooking. Coating it earlier would keep the cornstarch from crisping properly in the air fryer.
Nutrition (per serving)
| Calories | 159 |
|---|---|
| Protein | 15g |
| Carbs | 7g |
| Fat | 9g |
| Fiber | 2g |
Storage
Refrigerate in an airtight container for up to 3 days. The tofu loses some crispness once refrigerated; reheating in the air fryer for a few minutes brings back more of the texture than the microwave will.
FAQ
Do I really need to press the tofu?
Yes. Firm tofu holds a lot of water, and skipping this step means that water releases into the air fryer basket while it cooks, steaming the tofu instead of letting it crisp.
Can I use extra-firm tofu instead?
Yes, and it needs slightly less pressing time since it already holds less water than firm tofu.
Can I bake this instead of using an air fryer?
Yes. Bake at 425F on a lined sheet pan for about 25 to 30 minutes, flipping halfway, though it won’t get quite as crisp as the air fryer version.
Looking for more air fryer dinners: the air fryer salmon uses the same hands-off method with a different protein.