Easy Baked or Air Fried Tofu
For over a decade, baked tofu has been a staple in my kitchen. I first discovered its chewy, nutty goodness in the summer of 2011 while studying abroad in Dunedin, New Zealand. One weekend at the local farmers market, I came across baked tofu—a version I had never tried before—and I was instantly hooked. Prior to that experience I had eaten a lot of bad tofu. I was always drawn to the appeal of a plant-based protein but had no idea how to make it taste so good.
Since then, baked tofu has remained a favorite for its versatility, subtle flavor, and ability to absorb marinades, sauces, and seasonings. It’s a reliable, protein-packed ingredient that I always keep on hand. In this article, I’ll walk you through how to make Easy Baked or Air Fried Tofu, explore ways to enjoy it, and highlight some key nutrition facts about tofu.
Can You Freeze Tofu in Its Package?
Yes, you can freeze tofu in its original package. Freezing changes the texture, making it firmer and spongier, which helps it absorb marinades more effectively. If the tofu is in a sealed, water-packed container, you can place it directly in the freezer. If the package is already opened, drain the tofu and store it in an airtight container before freezing. When ready to use, let it thaw in the refrigerator, then press out any excess moisture for the best texture.
Frozen Tofu Tip: For an even crispier, more flavorful result, try tearing the thawed tofu into bite-sized pieces instead of cutting it into cubes. This creates more surface area, allowing it to soak up marinades and crisp up beautifully when baked or air-fried.
Why I Make This Easy Air Fryer Tofu Recipe
Incredible Texture: Crispy on the outside with a chewy, satisfying bite.
Versatile: A perfect addition to salads, bowls, stir-fries, and more.
Easy to Prepare: Requires minimal ingredients and hands-on time.
Great for Meal Prep: Make a batch in advance for quick, effortless meals.
Plant-Based Protein: A delicious way to add more protein to your diet.
Because I eat mostly plant-based, having quick and easy protein options makes maintaining a balanced diet effortless. This recipe is a go-to for busy weeks when I need a nutritious meal in minutes.
Ingredients
Unlike some crispy tofu recipes that call for cornstarch or extra coatings, I keep it simple with just two essential ingredients:
- Tofu (Firm or extra-firm)
- Oil (Avocado oil, sesame oil, or another high-heat option)
- Other optional ingredients include seasonings such as garlic powder, onion powder, salt, and nutritional yeast
My Favorite Brands:
My favorite tofu to use are Mori-nu, Nasoya, and House Foods.
How to Make This Simple Recipe
Step 1: Preheat
- Oven: Preheat to 425°F. Position the rack in the middle or upper half of the oven.
- Air Fryer: Preheat to 375°F for 3-5 minutes.
Step 2: Prepare the Tofu
- Press the tofu: Remove excess water by using a tofu press or patting it dry with paper towels. This helps achieve a denser, chewier texture.
- Cut the tofu: Slice into ½-inch to 1-inch cubes or slabs.
- Toss in oi: In a large bowl, toss the tofu with the oil. Option to include any other seasonings with the tofu pieces, such as onion powder, garlic powder, salt, or nutritional yeast.
- Arrange on a tray:
- Oven: Line a baking sheet with parchment paper and arrange tofu in a single layer.
- Air Fryer: Place tofu in a single layer in the air fryer basket (cook in batches if needed).
Step 3: Bake or Air Fry
- Oven: Bake for 30-60 minutes, flipping halfway through. Remove when edges are golden brown and crispy.
- Air Fryer: Air fry tofu for 12-15 minutes, flipping halfway, until golden and crispy.
Note: Cooking time may vary based on your air fryer or oven model, as well as the thickness of the tofu. Bake or air fry until golden and crispy, adjusting as needed for best results.
Step 4: Serve
Once done, enjoy the crisp tofu as is or toss in your favorite sauce or serve along side a delectable dip.
Here are some delicious ways to enjoy it:
- Incorporated into a salad or roasted salad for extra protein like my Roasted Brussels Sprouts and Acorn Squash Salad
- Mixed into a grain bowl with quinoa, farro, or rice
- Add to a stir fry drizzled with soy sauce and other yummy flavors, served with brown or white rice
- Tossed in a flavorful sauce and served over noodles topped with green onion
- Paired with a dipping sauce like sweet chili sauce, peanut sauce or tahini dressing
- Chopped into a taco filling topped with beans, avocado, and a few dashes of your favorite hot sauce.
- Smothered in bbq sauce and served over mashed potatoes and corn for a delicious comforting meal.
Health Benefits of Tofu
Tofu is a great source of plant-based protein with several health benefits. It provides all nine essential amino acids, making it a complete protein that supports muscle repair and overall health. With about 8–10 grams of protein per 3.5-ounce (100g) serving, it’s a solid plant-based option for vegetarians, vegans, and flexitarians.
Its unsaturated fats may help lower cholesterol, promoting heart health. Additionally, tofu is a natural source of omega-3 fatty acids, which have anti-inflammatory properties that further support cardiovascular health. Regularly incorporating tofu into a balanced diet may contribute to better blood vessel function, lower blood pressure, and reduced overall cardiovascular risk.
Rich in calcium and magnesium, tofu also supports strong bones. The phytoestrogens it contains may help with hormone regulation. If you choose fermented varieties, you’ll also get probiotics that support digestion and gut health.
Tips for the Best Baked or Air Fried Tofu
- Press It Well: Use a tofu press or a heavy object to remove excess water for better texture and crispier results.
- Don’t Overcrowd: Arrange tofu in a single layer for even crisping.
- Use High Heat: A higher temperature helps create crispy edges.
- Adding Sauce and Marinade: If you want extra crispy tofu, toss it in sauce after cooking to keep the texture intact while adding flavor. If crispiness isn’t a priority, marinate the tofu for at least 30 minutes before baking for deeper flavor absorption.
Nutrition Spotlight: Tofu 101
What is Tofu?
Tofu is a plant-based protein made by coagulating soy milk and pressing it into solid blocks. It provides all essential amino acids, making it a complete protein. It’s also rich in iron and calcium, making it a powerhouse ingredient for plant-focused diets.
How Does Tofu Taste?
Tofu has a mild, slightly nutty flavor and acts as a blank canvas, absorbing the flavors of marinades, sauces, and seasonings.
Different Types of Tofu
- Silken Tofu: Soft, smooth, and custard-like. Best for soups, smoothies, and creamy dishes.
- Soft or Medium Tofu: More structured than silken but still delicate. Great for soups and braised dishes.
- Firm Tofu: Holds its shape well and is perfect for grilling, frying, baking, and stir-fries.
- Extra-Firm Tofu: The most solid variety, best for dishes requiring a sturdy texture like kebabs and stir-fries.
- Sprouted Tofu: Made from germinated soybeans for a nuttier flavor and higher digestibility.
The Various Types of Tofu
- Silken Tofu: This is the custard of tofu. Silken tofu has a soft and smooth texture. It is made by coagulating soymilk without curdling it into solid blocks. It is delicate and often used in soups, smoothies, and as a vegan scrambled egg. This tofu variety has the highest water content.
- Soft or Medium Tofu: Soft or Medium tofu has a lower water content when compared to silken tofu. During processing, the soy milk is coagulated into a solid block. This variety is great in soups and other dishes where a softer texture is desired.
- Regular or Firm Tofu: Firm tofu has a solid tense texture. It is best used for grilling, frying, baking, and stir-frying. This tofu is an excellent choice for crispy baked tofu.
- Extra Firm Tofu: The firmest variety of tofu, extra firm tofu, holds its shape the best. This variety is used for kebabs, stir-fries, and other dishes that require it to maintain its shape. This type boasts the lowest water content among the tofu varieties.
- Bonus – Sprouted Tofu: Sprouted tofu is made with soybeans that have partially germinated prior to processing. The texture is similar to firm and extra firm tofu with a slightly nuttier flavor.
Final Thoughts
If you’re looking for an easy, high-protein addition to your meals, baked or air-fried tofu is a fantastic option. It’s a simple yet satisfying way to embrace plant-based eating, whether you’re fully vegetarian, flexitarian, or just looking to incorporate more plant foods into your diet. Enjoy experimenting with different flavors and different recipes to find your favorite way to serve it!
Enjoy This Recipe? Try these too!
Easy Oven Baked or Air Fryer Tofu
Ingredients
- 1 block extra firm tofu (14-16oz)
- 2 tbsp avocado oil
- salt to taste
Instructions
Preheat
- Oven: Preheat to 425°F. Place the baking rack in the middle or closer to the top half of the oven.
- Air Fryer: Preheat your air fryer to 375°F for about 3 to 5 minutes.
Prepare Tofu
- You want to remove excess water from the tofu (a very important step!). To do this, drain the tofu using a tofu press or pat the tofu dry(ish) with paper towels or kitchen linens. See recipe notes.
- Cut the tofu into 1/2-inch to 1-inch slices or cubes. Place the tofu in a single layer on a baking sheet lined with parchment paper.
- Oven: Place the tofu in a single layer on a baking sheet lined with parchment paper.
- Air Fryer: Place the tofu in a single layer in air fryer basket (this might take 2-3 rounds of air frying depending on the amount of tofu you are making).
Bake or Air Fry Tofu
- Bake: Bake the tofu for 30-60 minutes, flipping halfway through. Remove the tofu from the oven when the edges are golden brown and the tofu is crispy.
- Air Fry: Cook the tofu in the air fryer for about 12-15 minutes, flipping halfway through cooking, until the tofu is golden brown and crispy on the outside.
Serve
- Once done, remove from the oven and toss in your favorite sauce, serve it with a dipping sauce, or use it in a salad, sandwich, or wrap!
Notes
Nutrition
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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