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    Home » Cooking 101

    How To Cook Tofu - Baked, Air Fried, or Pan Fried!

    Published: Sep 27, 2020 · Modified: Jan 23, 2023 by Archana · This post may contain affiliate links · As an Amazon Associate I earn from qualifying purchases · 4 Comments

    1698 shares
    Jump to Recipe

    Tofu is a great vegetarian and vegan substitute for meat in many dishes! A versatile plant-based protein that is also low in fat makes for a perfect addition to curries, fried rice, noodles or even to enjoy on its own. In this post, I am going to explain how to cook tofu in 3 different ways!

    Baked tofu with steamed rice and hot sauce
    Jump to:
    • Tofu Benefits
    • How to Prep Tofu
    • Bake
    • Air Fry
    • Panfry
    • Variations
    • Serving
    • More Meal Prep Recipes
    • Recipe

    I love to bake, pan-fry, or air fry tofu as it adds a good bite and texture to the otherwise soft and mushy tofu. Cooking tofu is a great make-ahead option for meal prepping. My recipe does not require you to squeeze out the water for hours, but instead just for a few mins which helps retain the inside moisture and softness of tofu, adding a crisp layer on the outside. Tip: Remember to buy Extra Firm Tofu!

    Tofu Benefits

    If you have ever wondered, "is tofu healthy?" the answer is that it definitely is! It contains all nine essential amino acids that our body needs from food. It's also well-known to be an excellent source of protein.

    Here are some more health benefits of tofu:

    • Source of iron and calcium
    • Helps lower the levels of bad cholesterol (LDL)
    • Contains phytoestrogen which is needed by women who go through menopause
    • Contains magnesium and vitamin B1
    baked tofu in a bowl

    How to Prep Tofu

    Before we get into how to cook tofu, it's important to know how to prep it. I like to buy the extra firm tofu as it does not crumble as easily as the softer versions and also has a meaty, satisfying texture. Remember to refrigerate tofu until you are ready to use it!

    How to prep tofu?

    Step 1: Gently take the tofu out of the packaging, drain out and discard the liquids. Then wrap the block of tofu in paper towels and press gently to squeeze out the liquids from it. To help remove any excess moisture, place a heavy pot on top of the tofu block that is wrapped in paper towels.

    pressing tofu under a heavy pot

    Step 2: Next, cut the tofu with a sharp knife into 4 slices. Gently press each piece again with paper towels to remove any additional moisture

    dab excess moisture from tofu with paper towels

    Step 3: Cut each slice into 1 inch cubes, big or small depending on your preference

    cutting tofu into smaller cubes

    Step 4: Place the cut tofu in a mixing bowl. Add oil, soy sauce, salt, pepper, corn starch and gently toss them to coating evenly

    tofu cubes in a bowl with salt, pepper and corn starch

    Step 5: Sprinkle more cornstarch and gently coat again. Corn starch helps to add crispy golden textures

    marinated tofu cubes in a bowl

    Now you are ready to cook the tofu in 3 ways - bake, air fry or panfry!

    Bake

    Preheat oven to 400 degrees. Line a baking tray with parchment paper. Place the marinated tofu cubes in a single layer on the baking tray making sure they are not touching each other so that all the sides cook evenly.

    spreading tofu cubes on a baking tray

    Bake for 15 to 20 mins. Note: I always bake them for 15 to 20 mins without flipping them. But for extra crispy, you can flip them after the first 15 to 20 mins and then bake for additional 15 mins.

    baled tofu on a baking tray

    Air Fry

    • Spray the air fryer basket with oil.
    • Line the marinated tofu and air fry at 380 degrees for 15 to 20 mins. Again, I do not flip them halfway through but you may if you like

    Panfry

    • Heat 1 tablespoon of oil in a non-stick pan
    • Line the tofu in a single layer and cook on medium heat undisturbed for 5 mins. Then, carefully turn it over with a silicone spatula and cook the other side for 5 mins. Note: It is important not to stir it, so the tofu browns well and does not break apart.
    Pan frying tofu

    Variations

    1. The ingredients I use to coat and marinate the tofu are more basic, so the tofu can be added to any dish of your choice. I love adding it to Thai curries, fried rice, soups, and noodles.
    2. Tofu makes a great vegan substitute for paneer in Indian dishes like palak paneer or vegetable biryani. You can also add a teaspoon of lemon juice, ginger and garlic paste to the marinade. Spices such as turmeric, red chili powder, and garam masala also add a nice flavor to the tofu.
    3. To enjoy baked tofu as is, coat it in your favorite store-bought sweet and spicy sauce. To make the sauce at home, whisk together 2 tablespoons of honey, 2 tablespoons of sriracha sauce, and 2 minced garlic cloves. Toss it in the baked tofu and sprinkle over toasted sesame seeds, for a perfect snack by itself or serve with steamed jasmine rice for a quick meal.
    pan fried tofu with chop sticks

    Serving

    Although you can serve cooked tofu as a side with steamed jasmine rice for a quick meal, I love using cooked tofu in Indian dishes that call for paneer for example my palak paneer, paneer makhani, and Vegetable Biryani.

    In addition to the Indian dishes, cooked tofu can be added to the Vegan Thai Green Curry, Pad Thai, Panang Curry or used in Thai red curry to substitute chicken.

    Note: Simply stir in baked/air-fried/pan-fried tofu just before you are ready to serve the dish! There is no need to cook it again.

    More Meal Prep Recipes

    • Instant Pot Jasmine Rice
    • Instant Pot Basmati Rice
    • Instant Pot Brown Rice
    • Instant Pot Quinoa
    • Cauliflower Rice

    Recipe

    Tried this recipe? We love your feedback.Please click on the stars in the recipe card below
    baked tofu in chopsticks
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    5 from 8 votes

    How to Cook Tofu

    Learn how to prep tofu and then cook it 3 ways - baked, air fried and pan fried
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: dinner, Meal Preparation
    Cuisine: Indian, Thai
    Servings: 4
    Calories: 100kcal
    Author: Archana Mundhe

    Equipment

    • Air Fryer

    Ingredients

    • 14 oz extra firm tofu
    • 1 tablespoon oil
    • 1 tablespoon soy sauce or tamari
    • 1 tablespoon cornstarch or arrowroot powder
    • ¼ teaspoon kosher salt
    • ¼ teaspoon black pepper freshly ground

    Instructions

    Prepping Tofu

    • Wrap the block of Tofu with paper towels and gently press from all the sides to squeeze out excess water. Cut the tofu into 4 to 5 slices and then repeat step which will help remove the moisture. Cut each slice into 1 inch cubes. Gently press the cubed tofu with paper towels to remove any remaining moisture.
    • Place the tofu into a mixing bowl and toss in oil and soy sauce. Then sprinkle half of the cornstarch and gently toss or mix with a silicone spatula. Sprinkle remaining corn starch, salt & pepper over and gently stir in evenly coating the tofu with the cornstarch. See notes, if prepping tofu to be used in Indian dishes.

    Cooking Methods:

    • #1 Bake: Preheat the oven at 400 degrees F and line a baking tray with parchment paper. Place the tofu on a parchment paper lined baking sheet. Bake for 15 to 20 mins. Note: I always bake them for 15 to 20 mins without flipping them. But, for extra crispy, flip them after the first 15 to 20 mins and then bake for additional 15 mins.

    Method 2: Air Fry

    • #2 Air Fry: Spray the air fryer basket with oil or line with perforated parchment paper. Line the marinated tofu and air fry at 380 degrees for 15 to 20 mins. I do not flip them half way through but you may if you like

    Method 3: Pan Fry

    • #3 Pan Fry: Heat 1 tablespoon of oil in a non stick panLine the tofu in a single layer and cook on medium heat undisturbed for 5 mins. Then, carefully turn over with a flat silicone spatula and cook the other side for 5 mins. Note: It is important to not stir it so the tofu browns well and also does not break apart.

    Video

    Notes

    Notes:
    1. If you are preparing tofu to use in Indian dishes, skip the soy sauce and instead add a teaspoon of lemon juice, and a teaspoon of ginger and garlic paste to the marinade. Spices such as turmeric, red chili powder and garam masala also can be sprinkled in the marinade 
    2. To make sweet & spicy tofu, whisk together 2 tablespoons of honey, 2 tablespoons of sriracha sauce and 2 garlic cloves minced. Toss in the cooked tofu and sprinkle over toasted sesame seeds. Enjoy as a side dish or serve with steamed jasmine rice for a quick meal

    Nutrition

    Calories: 100kcal | Carbohydrates: 4g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Sodium: 464mg | Potassium: 173mg | Fiber: 1g | Sugar: 1g | Calcium: 33mg | Iron: 1mg
    Tried this recipe?Share your photo and tag @ministry_of_curry or tag #ministryofcurry

    Author: Archana

    Hey there! I am a techie turned recipe developer, cooking instructor, and food blogger. I love food and enjoy developing easy and healthy recipes for busy lifestyles. I live in New Jersey with my husband and two sons.
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    1. Manisha Ghodke says

      January 03, 2021 at 12:58 pm

      Thank you Archana for sharing the air fryer method also! Easy to prepare and use it for lunch or dinner!5 stars

      Reply
    2. Anjali Gupta says

      March 11, 2021 at 10:03 am

      I love tofu and had never tried baking it before. This recipe is so easy and delicious! I made it for Archana’s spicy ramen soup recipe (which also amazing) it turned out so good that I ate half of it while I put the soup together!5 stars

      Reply
    3. Marie-Emmanuelle Leone says

      May 17, 2021 at 7:24 pm

      This oven baked tofu is a family favorite ! Quick and easy !! Love it!!!5 stars

      Reply
      • Archana says

        May 20, 2021 at 9:09 am

        Thank you!

        Reply

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    Hi, I'm Archana: a former software engineer, now a full-time blogger. I am a mother of two boys who share my love for food and cooking. Words I love to hear are, “Mom, what’s for dinner?” The same words I say to my mom every time we speak. I live in the greater New York City Area with my husband and sons.

    Learn More About Me!

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