This Easy Fried Tofu Recipe is a staple in our house, and I make it a few times a week. It’s a great vegan main dish to accompany veggies, pasta, salads, and more. My kids love it, too!
I make this Easy Fried Tofu recipe often and finally decided it was time to share it with you all. It’s such a simple recipe with only four ingredients, making it easy to throw together for a last-minute lunch or dinner.
I used to make this same recipe, but I would cut the tofu into smaller cubes. I sliced it into these big chunks once, and now my kids always request “big tofu,” and I actually prefer it this way now, too 🙂
Why Your Body Will Love This Tofu Recipe
- Total Tofu – Tofu is rich in calcium, phosphorus, and magnesium, contributing to healthy bones. The isoflavones found in tofu may even prevent bone disease in women. They also reduce the not-so-great form of cholesterol, lowering the risk of heart disease and high blood pressure.
- Protein Power – Tofu is amazing because it’s super versatile, works well in myriad seasons, sauces, and dressings, and is a great meat alternative because it’s a complete protein. This makes our muscles happy, and our bellies satisfied. Half a cup of firm tofu contains nearly 22 grams of protein.
- Total Tamari – Tamari is naturally vegan and gluten-free and contains vitamins, minerals, and antioxidants, like isoflavones, which help reduce oxidative stress. It contains two grams of protein per Tablespoon. and is also supportive of gut and microbiome health.
Easy Fried Tofu Recipe Ingredients and Substitutions
- Tofu – Be sure to use extra- or super-firm tofu for this recipe. I really like the super-firm, pre-pressed, high-protein tofu from Trader Joe’s or Sprouts. Regular extra-firm tofu will also work. If you’re not using pre-pressed tofu, make sure to press as much water out of it as you can before cooking.
- Olive Oil – Olive oil is what I regularly cook with, so that is what I use. You can also use avocado oil, coconut oil, etc. I have not made this recipe oil-free, but it would probably work well if you used a non-stick skillet and cooked it in the tamari liquid.
- Garlic – Garlic is totally optional here. I like to crush a few garlic cloves and cook them in the oil before putting the tofu in. This gives the tofu a slight garlic flavor that I enjoy.
- Tamari – You can use tamari or soy sauce; the low-sodium versions are great if you have them. It may seem like the tofu would be too salty with the tamari I put on, but the tamari nicely coats the outside without getting too much into the inside, so I don’t find it too salty!
How To Make Fried Tofu
As this recipe states, it is really easy to make!
- Start by draining the liquid from the tofu package, patting it dry, and pressing it, if needed. Then, lay the tofu cube on its side and cut it into slices. I like my slices to be about 1/2-inch thick, but you can make them as thin or thick as you like. I usually get about six slices out of my block.
- Heat a large skillet over medium heat and coat the bottom with olive oil. You don’t need much olive oil because we’re not deep frying the tofu, but just enough to coat the bottom lightly. Use a large knife to crush a few garlic cloves (3-5) and add them to the oil. Let the garlic cook in the oil for a few minutes, stirring regularly, before putting the tofu in.
- Once the garlic is fragrant, lay the tofu slices into the pan. Cook the tofu until lightly browned on each side, about 3 minutes. Remove the garlic from the pan and pour over the tamari. I don’t really measure the tamari, but I want to ensure that each slice is covered and there’s some in the bottom of the pan, probably a few Tablespoons.
- Let the tofu cook for about 3 minutes, then flip again and cook for 3-4 minutes on the other side. Cook the tofu until each side is nice and brown from the tamari. Once finished cooking, serve immediately or refrigerate for 4-5 days.
Tofu Frequently Asked Questions
- What kind of tofu should I use? Extra- or super-firm work best.
- Can I make this recipe oil-free? If you have a good non-stick pan, you can cook the tofu in the tamari instead of oil.
- Is this recipe gluten-free? Yes, as long as you use a gluten-free tamari or soy sauce.
- How should I use this fried tofu? I use it in everything! I love to make rice bowls with veggies and fried tofu or eat it with pasta. You can also eat it with some BBQ sauce and mashed potatoes. I like to think of it as a protein (like chicken) that goes with pretty much everything!
- Can I freeze the tofu after cooking it? I haven’t frozen it myself, but I think it should work. Make sure to freeze it in an airtight container.
- How long will the cooked tofu stay fresh in the refrigerator? It should last for about 4-5 days in an airtight container.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
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Easy Fried Tofu
- Total Time: 15 minutes
- Yield: 3 1x
- Diet: Vegan
Description
This Easy Fried Tofu is so versatile and goes great with any meal! It only takes a few ingredients and is ready in about 15 minutes.
Ingredients
Scale
- 1 block extra or super firm tofu
- 1 tablespoon olive oil, or enough to lightly coat the bottom of the pan
- 3–5 cloves garlic (optional)
- 2–3 tablespoons tamari, or soy sauce (I like to use low sodium)
Instructions
- Start by draining the liquid out of the tofu package, patting it dry and pressing it, if needed. Then, lay the tofu cube on its side and cut it into slices. I like my slices about 1/2 in thick but you can make then as thin or as thick as you like. I usually get about 6 slices out of my block.
- Heat a large skillet over medium heat and coat the bottom with some olive oil. You don’t need a ton of olive oil because we’re not deep frying the tofu, but just enough to lightly coat the bottom. Use a large knife to crush a few cloves of garlic (3-5) and add them to the oil. Let the garlic cook in the oil for a few minutes, stirring regularly, before putting the tofu in.
- Once the garlic is fragrant, lay the tofu slices into the pan. Cook the tofu until lightly browned on each side, about 3 minutes. Remove the garlic from the pan and pour over the tamari. I don’t really measure the tamari, but I want to make sure that each slice is covered and there’s some in the bottom of the pan, probably a few tablespoons.
- Let the tofu cook for about 3 minutes and then flip again and cook for 3-4 minutes on the other side. You want to cook the tofu until each side is nice and browned from the tamari. Once finished cooking, serve immediately or refrigerate for 4-5 days.
- Prep Time: 5 mins
- Cook Time: 10 mins
- Category: Vegan, Dinner
- Method: Stovetop
- Cuisine: American
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