Crispy Air Fryer Tofu - A Dietitian Approved Recipe

Why tofu is a dietitian approved protein source

Tofu is a fantastic addition to a healthy diet for several reasons:

Sustainable: As a plant-based protein, tofu has a lower environmental impact compared to animal-based proteins, making it a more sustainable choice for those looking to reduce their carbon footprint.

High-Quality Protein: Tofu is an excellent source of plant-based protein, containing all nine essential amino acids, making it a complete protein. This makes it a great alternative to animal-based proteins, especially for vegetarians and vegans.

Low in Calories and Fat: Tofu is naturally low in calories and saturated fat, making it a heart-healthy option that can help with weight management.

Rich in Nutrients: Tofu is packed with essential nutrients such as iron, calcium (especially if it's calcium-set, check the ingredient list to figure this out), magnesium, and phosphorus, all of which are vital for bone health and overall well-being.

Contains Isoflavones: Tofu is a good source of isoflavones, a type of phytoestrogen that has been linked to various health benefits, including improved heart health, reduced risk of certain cancers, and relief from menopausal symptoms.

Versatile and Easy to Prepare: Tofu can be used in a variety of dishes, from stir-fries and salads to smoothies and desserts, making it easy to incorporate into your diet regularly.

🥘 Tips for choosing ingredients

Extra firm tofu – You need to get this right! Make sure the tofu you buy says "extra-firm" and stay away from anything that says “silken” for this particular recipe. In addition to this we also want to press the tofu to remove as much excess liquid as we can.

Garlic powder, paprika, salt & pepper: these are just a few simple seasonings that give your tofu incredible flavor, but you can change this up depending on your liking.

Cornstarch - this is essential for crispy tofu! Cornstarch helps to draw out excess liquid and gives the tofu a nice crispy exterior.

Soy sauce - I prefer light soy sauce as it's not as salty. You can also use coconut or liquid aminos.

Sesame oil - this works well here as it has a high smoke point. You can omit the oil if you prefer as its technically not needed for an air fryer, but I find a little bit goes a LONG way with aiding crispiness, texture and flavor. 

Sesame seeds - optional but recommended for some extra texture and crunch

💭 Top tips for making this recipe

I recommend spraying your air fryer with non-stick spray to avoid the tofu sticking and making wash up easier.

Press the tofu for 30mins. This can be done by wrapping the tofu in a clean tea towel or kitchen paper. Place a weight, like a large can of food or a frying pan, on top. Let sit for 30 minutes. This will squeeze out the extra moisture

Make sure to preheat your air-fryer. if your air-fryer doesn't have a pre-heat option just let it run for a few minutes at the desired temperature.

Spread the tofu in one even layer and don't overcrowd. If your air fryer is small, I would advise to split this into two batches.

When coating the tofu with the oils and spices, handle it lightly to avoid it breaking down into tiny pieces

Why You Need An Air Fryer

An air fryer is a compact, high-performance convection oven. Through its cooking process, it essentially cooks whatever you place in it as if it were being fried, except with air. In my house, the air fryer is by far the most frequently used appliance, and I highly recommend it to anyone looking for a healthier, more convenient way to prepare meals. Personally, I adore my current air fryer, which is the Ninja Foodi. This is more than just an air fryer. It's also a slow cooker, pressure cooker and more all in one. I love this because instead of having multiple kitchen appliances taking up space in my cupboards, I only have one that does everything!