– vegan – gluten free – grain free – no added salt –
Getting the perfect crispy tofu is essential on a plant-based diet because it can go with every meal! Add crispy tofu to stir frys, tacos, burritos, noodles, roasted veggies – the possibilities are endless.
Some tips for the best crispy tofu:
- Use extra firm tofu
- Squeeze as much of the water out of the tofu as possible. There are a few ways to do this. You can buy a tofu press. You can wrap the tofu in a dish towel then place something heavy on top like a book or heavy cutting board. Let it sit for a few minutes. Or what I usually do is wrap the tofu in a dish towel and use my hands to gently squeeze the water out of all sides of the tofu block.
- Smaller pieces will yield crispier tofu. I like to cut my tofu into 1/2 inch to 1 inch cubes.
- Pan fry the cut pieces of tofu in a pan with a little oil before placing in the oven. This helps to remove more of the water before placing in the oven and ensures extra crispiness.
- Be very gentle when flipping the tofu in the fry pan. Tofu is pretty fragile and breaks easily. Flip gently to ensure the pieces don’t fall apart.
An oven-safe metal or cast-iron skillet
A regular fry pan and a lightly greased baking sheet
See below for a breakdown of nutritional information and substitutions.
To make this crispy tofu, all you will need is:
- Tofu, extra firm: a great source of complete protein for vegans. Just 1/2 a block of cooked tofu has almost 23 grams of protein, as well as 84% of your daily recommended manganese, 64% of your calcium, 54% of your selenium, 51% of your copper, 36% of your phosphorus, 30% of your zinc, 26% of your iron + magnesium and 38% of your vitamin B5. Substitutions: I highly recommend using only extra firm tofu for the crispiest tofu.
- Extra virgin olive oil: one of the best oils for its healthy, monounsaturated fats. Just 4 tablespoons of evoo has over 35% of your daily intake of vitamin K and vitamin E, as well as 5% of your daily omega-6. It is also one of the most beneficial foods for healing inflammation due to the presence of oleic acid and oleocanthol. It is important to choose extra virgin olive oil over other lighter olive oils that have been diluted with cheaper oils like soybean oil or canola oil that have less health benefits. Substitutions: I recommend using evoo or avocado oil for their health benefits, but any type of oil will work.