Can You Fry Tofu?


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Tofu is a great alternative to meat. This food is made of soy milk condensed and pressed into solid blocks, and it originated in China. It is eaten as a substitute for meat and offers a lot of protein. 

Along with being healthy,  tofu is versatile in the way it can be cooked and easily takes on flavor. 

Tofu can be cooked in several different ways. If you enjoy eating fried foods, but want to cook some tofu instead of meat, then you may want a little cripiness to your tofu. So, can you fry tofu?

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You can fry and deep-fry tofu. This will give the soymilk squares a nice and crispy coating for added flavor and texture. You can fry it alone in a pan of heated oil or add in some seasoning and other ingredients for a yummy meal. 

Before it is seasoned and cooked, tofu can taste sour and bland. For some extra flavor and texture, try frying tofu! Fried tofu doesn’t take very long to make either. Choose the right kind of tofu and fry for about 5 minutes and soon you will have a crispy and golden brown dish to eat alone or in salads. 

Mori-Nu Silken Tofu Extra Firm | Velvety Smooth and Creamy | Low Fat, Gluten-Free, Dairy-Free, Vegan, Made with Non-GMO soybeans, KSA Kosher Parve | Shelf-Stable | Plant protein | 12.3 oz x 12 Packs

How To Make Fried Tofu

If you are already planning on having fried tofu for lunch or dinner sometime soon, let’s walk you through some simple steps of how to make it. To fry tofu:

  1. Gather together all of your ingredients. It is recommended to get firm or extra-firm tofu since this will hold its shape better. It will also adhere to the flour coating. Firm or extra-firm tofu also has a texture clower to other types of fried food like chicken nuggets.
  1. Press the tofu between paper towels and weigh it down for about 10 minutes. You may need to change paper towels if they become too wet. Pressing the tofu will help it to absorb all the flavors and seasonings added in later as well as keep it from being watery.
  1. Slice the tofu into ½ inch cubes. If you like tofu that is more firm and chewier than just freeze it for about 30 minute after you have pressed and cut it.
  1. Combine the tofu with all of the ingredients that your recipe calls for. You can even customize this step according to what you want it to taste like. Using nutritional yeast is recommended and flour will give it a coating. A little salt and pepper and other seasoning will make it taste even better.
  1. After combining the ingredients, toss them or place them in a zip-lock bag (or a container with a lid) and shake.
  1. Heat up some oil in a frying pan over medium heat and once it is hot, add in the tofu.
  1. Cook tofu for about 4 to 6 minutes stirring occasionally until it is golden brown in color and lightly crispy on its sides.
  1. Serve and enjoy your fried tofu!

Chinese legend has it that tofu was first created thousands of years ago when a Chinese chef accidently mixed soy milk with seawater. Making tofu is similar to making cheese. It is the coagulation of milk through heat and adding a variety of other ingredients. 

Tofu’s original recipe uses fresh soy milk and a mineral rich residue that is leftover when salt is extracted from seawater called nigari. 

There are different methods of making tofu and it can also be used in several types of cooking. It can be eaten steamed, baked, scrambled, grilled, stir fried, simmered, dried, or fresh. So, if you are craving some crispy squares of tofu, you can fry it!

To see some of the most popular types of tofu just click here. 

Mori-Nu Silken Tofu Soft | Velvety Smooth and Creamy | Low Fat, Gluten-Free, Dairy-Free, Vegan, Made with Non-GMO soybeans, KSA Kosher Parve | Shelf-Stable | Clean protein | 12.0 oz each (12)

Is It Healthy To Fry Tofu?

Tofu (also called “bean curd”) is available refrigerated, dehydrated, freeze-dried, and canned. It also comes in different textures, soft medium, firm, extra-firm. 

The amount of protein in the tofu increases the more firm that it is. Tofu is a healthy food choice but is it healthy to eat fried tofu?

Although tofu is a healthy food choice, fried tofu isn’t as healthy since frying adds a lot of fat and calories to this dish. Frying food isn’t the healthiest way to cook it and frying tofu is no exception.

Many vegans and vegetarians eat tofu as a substitute for other meats. Although it may not sound as appetizing as meat, it contains many nutrients that our body needs making it a healthy food. 

Let’s discuss the nutrients that tofu contains and how it is beneficial:

  1. Tofu is very nutritious. In fact it contains all the essential amino acids that our bodies need to function. 
  1. Tofu also contains 8 grams of protein per 100 grams of it as well as only containing 70 calories.
  1. Tofu is made from soy and soy has been linked to lower risks of heart disease.
  1. Tofu can reduce inflammation and improve the elasticity of blood vessels.
  1. Tofu has been linked to a lower risk of stomach cancer if it is consumed a lot.

As you can see, tofu is healthy when it isn’t cooked in anything that can raise its fat and calorie content. Right out of the package, tofu is healthy. 

However, as soon as you fry it up in some oil and with some added ingredients, its fat and calories increase. Sure, that crispy breading is good on it, but it doesn’t make fried tofu healthy. 

A healthier option when you are cooking tofu is to oven fry it. Using a deep fryer is more unhealthy than brushing the tofu with a little bit of oil and cooking it in the oven. Now, if you aren’t concerned about all the extra fat and calories, the fried tofu is a delicious choice for a vegan meal. 

But, it isn’t healthy to fry tofu.

Mori-Nu Silken Tofu Soft | Velvety Smooth and Creamy | Low Fat, Gluten-Free, Dairy-Free, Vegan, Made with Non-GMO soybeans, KSA Kosher Parve | Shelf-Stable | Clean protein | 12.0 oz each (12)

Final Thoughts

You can fry tofu. This versatile food can be cooked in several ways. You can grill, bake, and even fry tofu. This is easy and simple to do and only takes a few minutes. 

Frying food isn’t the healthiest cooking method but it makes food taste great! Frying tofu can be another way to fix the soybean curd for a delicious meal that is completely meat-free. 

Planning on making tofu anytime soon? If you aren’t afraid of the extra fat and calories, why not try frying it?

Hannah R.

Hey, I'm Hannah and I'm the founder of Get Eatin'.

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