Low Carb Tofu Recipes | 11 Healthy and Tasty Meal Ideas

Whether you’re going vegan or just looking for a healthier meat alternative, these simple low-carb tofu recipes will be perfect.

Did you know you shouldn’t eat meat at every keto meal? (*)

Wait, what?

Isn’t keto the all-you-can-meat diet? That’s the reason why I tried it in the first place!

If this sounds like you, you need to pay attention to what we’re about to say (or type).

Too much meat on keto can get you kicked out of ketosis. (*)

Not only that, but over-meating can also prevent you from losing weight. (*)

And as you may already know, high meat consumption can increase your risk of colon cancer and cardiovascular diseases. (*)

Because of these consequences, we realized we needed to find a low-calorie and low-cholesterol meat alternative.

That’s when we met tofu.

We found tofu to be a great protein source alternative because it:

  • Delivers less protein than meat, so it’s less likely to kick you out of ketosis. 
  • contains plant proteins that can reduce the body’s bad cholesterol and triglyceride levels. (*)
  • has 73% fewer calories than meat. (*)
  • provides 0.3g dietary fiber per 3 oz (a bonus since meat has zero fiber). (*)
NutrientTofu (Per 3 oz)Chicken BreastBeef (Per 3 oz)
Calories70140180
Total Fat (g)4.83.17.9
Protein (g)8.226.225.2
Net Carbs (g)1.200

But wait, there’s more. We fell in love with tofu because it’s so versatile that you can use it on all dishes, including desserts!

So, if tofu’s not on your menu yet, you’re missing out. To help you out, here are some simple low-carb tofu recipes to help you get started:

11 Simple Low-carb Tofu Recipes Even Beginners Can Make

img of low carb tofu recipes

You don’t have to be a wiz in the kitchen to create delicious tofu dishes. Jumpstart your tofu journey with these easy-to-make recipes: 

Table 2 – Tofu Recipe Overview: This table provides a quick overview of the tofu recipes, including preparation time and key nutritional information for each recipe.

RecipePreparation TimeCalories (Per Serving)Total Fat (g)
Protein (g)
Net Carbs (g)
Crispy Baked Tofu45 minutes1238
9
2
Crispy Firecracker Tofu50 minutes1197
8
6
Tofu Egg Salad15 minutes1155
12
3
Scrambled Tofu10 minutes27520
14
8
Tofu & Broccoli Stir-fry30 minutes40429
25
8
Tofu & Mushroom Soup25 minutes1018
3
5
Keto Saag Paneer45 minutes22310
10
3
Tofu Lettuce Wraps20 minutes33828.3
17.7
5.8
Tofu Pizza Waffles30 minutes1529
12
5
Vegan Keto Ramen35 minutes28318.9
16.5
7
No-cook Chocolate Pudding10 minutes773
6
4

1. Crispy Baked TofuThe Simplest Recipe of All

Crispy baked tofu is the easiest dish out of the many simple low-carb tofu recipes, and that’s why you can find different versions of it online.

But with all the recipes we’ve tried, we find this to be the healthiest and most flavorful because:

  • It’s marinated in a low-carb Asian-inspired marinade, so it’s a bit sweet, salty, and not bland.
  • The tofu cubes are baked (not fried) to crispy perfection.

Yet another reason to love this recipe is it only has a prep time of 5 minutes. After chopping tofu, you need to bake it for 40 minutes, and voila, you get tofu crispy on the outside and soft and chewy on the inside.

Per serving: 123 calories, 8g fats, 9g protein, and 2g net carbs.  

Pro Tip: Eat it alone or use it as toppings on salads and other stir-fried veggie dishes.

Editor’s Tip: Use the tofu press to remove excess moisture. (*) This is the secret to making the tofu as crispy as possible.

Learn more: https://thebigmansworld.com/the-big-man-cooks-best-and-easy-baked-tofu/

2. Crispy Firecracker TofuSweet and Spicy

Do you avoid tofu because it lacks flavor? While a lot of people hate its bland taste, we consider it tofu’s biggest asset because it allows us to go crazy with flavors.

Delivering an explosion of flavors and textures, this crispy firecracker tofu recipe is an excellent example.

The firecracker sauce is made of a wide range of condiments that deliver a sweet, salty, and spicy flavor that you can’t get enough of.

On the other hand, the tofu cubes are marinated, tossed in arrowroot powder, and then baked, delivering a crispy and chewy texture you can’t resist.

Per serving: 119 calories, 7g fats, 8g protein, and 6g net carbs.

Editor’s Tip: Go for coconut aminos products made using certified organic coconuts, like Big Tree Farms. (*)

Learn more: https://how2doketo.com/keto-firecracker-tofu-recipe/

3. Tofu Egg Salad- No-egg Egg Salad

Nothing beats egg salad when it comes to low-carb quick snacks or delicious party appetizers. Unfortunately, it’s not an excellent choice for vegetarians or people trying to reduce fat consumption. That’s when this tofu egg salad will come into play.

Tofu can take on the same texture as boiled egg chunks when crumbled. Add in mayonnaise, relish, mustard, and your favorite seasoning, and you can get a tofu salad that tastes just like egg salad but without the eggs.

And since it uses tofu, you can enjoy the same delicious flavor and satisfying creamy texture with fewer calories.

Per serving: 115 calories, 5g fats, 12g protein, and 3g net carbs.

Editor’s Tip: Use no-sugar-added relish, like Vlasic Homestyle Relish, to minimize the dish’s carb content. (*)

Learn more: https://www.vegannie.com/entrees/vegan-egg-salad/

4. Scrambled TofuPlant-Based Breakfast

Surprise: You can eat tofu for breakfast too!

To be more specific, you can use it to imitate your favorite scrambled egg meal.

The best part is it’s so easy to do. Simply crumble your tofu into bite-sized pieces, then season it as you do your eggs.

Following these steps, you can enjoy a protein-packed, flavorful, plant-based breakfast in less than 10 minutes.

That’s not all. The recipe also calls for different types of vegetables for your daily dose of morning fiber. (*)

Per serving: 275 calories, 20g fats, 14g protein, and 8g net carbs.

Pro Tip: Use a potato masher to crumble the tofu more easily.  (*)

Learn more: https://www.lowcarbspark.com/15-minute-vegan-tofu-scramble/

5. Tofu and Broccoli Stir-fryHigh in Flavor and Protein

If you love beef broccoli but need to cut down on saturated fats, you should choose this lowcarb, low-fat, and vegan-friendly alternative.

This tofu and broccoli stir-fry features tofu bites and broccoli florets that deliver a crispy, crunchy, and chewy bite.

The ingredients are tossed in a spicy almond butter sauce with a spicy, salty, creamy, and tangy flavor that elevates the meal.

More than the taste and texture, its high-fat content is what we love most. Thanks to the almond butter, it delivers healthy fats that will provide you with stable energy for the whole day. (*)

Per serving: 404 calories, 29g fats, 25g protein, and 8g fiber.

Editor’s tip: Go for almond butter with no added sugar and less than 3g net carbs per serving, like Artisana Organics Raw Almond Butter. (*)

Learn more: https://ketovegetarianrecipes.com/keto-tofu-stir-fry-broccoli/

6. Tofu and Mushroom Soup- Korean Comfort in a Bowl

Since we’re talking about simple low-carb tofu recipes, we’re taking it as an opportunity to share with you the easiest Korean soup recipe we love.

This tofu and mushroom soup dish is loaded with comforting Korean flavors.

The broth contains fish sauce and coconut aminos, which gives it a deep umami flavor. Additionally, it’s seasoned with smoked paprika, bouillon powder, and other seasonings that give it a rich, savory taste and spicy kick.

As if that’s not enough, the soup uses a silken tofu with a silky smooth texture that blends well with the broth. (*) The result is a soup that warms the heart and satisfies your taste buds.

Per serving: 101 calories, 8g fats, 3g protein, and 5g net carbs.

Pro Tip: Customize the soup to your liking by adding the following ingredients:

  • Chili or sesame oil for a richer taste,
  • Green leafy vegetables for fiber boost,
  • Add ground meat or chicken strips for more protein.

Editor’s Tip: Top the soup with kimchi to give it that signature Korean flavor.

Learn more: https://lowcarbafrica.com/tofu-soup/

7. Keto Saag Paneer with TofuIndian Flavors at its Finest

This Keto Saag Paneer is the best way to get your fill of fiber and protein while enjoying delicious Indian flavors.

We try to stay away from cooking any Indian cuisine at home because they are challenging and tedious. So imagine how surprised we were when we came across this Indian dish that you can whip up in just 45 minutes!

Despite the short cooking time, the dish doesn’t lack in flavor. With its mix of spices, it still delivers the same cheesy, rich, and luscious flavors of classic Indian comfort food.

What makes this one of the best simple low-carb tofu recipes is it contains tofu, which delivers the protein and amino acids your body needs. It also has cauliflower puree, which makes it more filling.

Per serving: 223 calories, 10g protein, 24g fats, and 3g net carbs.

Learn more: https://www.resolutioneats.com/blog/keto-saag-paneer/

8. Tofu Lettuce WrapsHigh-Protein Low-carb Wraps

Try these tofu lettuce wraps if you’re looking for a vegan appetizer or snack.

They are a healthier alternative to tortilla wraps because they are lower in carbs and calories and higher in fiber.

That’s because the recipe uses lettuce leaves instead of tortilla wraps. Not only that, but it also has seasoned tofu filling in place of ground meat.

Despite all these tweaks, it’s still flavorsome, thanks to its Asian-inspired peanut sauce.  The sauce comprises peanut butter, soy sauce, and rice vinegar, delivering a creamy texture and a deep, umami-filled taste.

Per serving: 338 calories, 28.3g fats, 17.7g protein, and 5.8g net carbs.

Pro Tip: You can further reduce the carb content by:

  • Replacing the soy sauce with coconut aminos and
  •  using a no-sugar-added peanut butter like MaraNatha Organic Peanut Butter. (*)

Editor’s Tip: Scramble the tofu to achieve a ground meat-like texture. 

Learn more: https://www.lowcarbmaven.com/tofu-lettuce-wraps-keto-vegan/

9. Tofu Pizza WafflesWaffle and Pizza in One

We were hesitant the first time we saw this TikTok viral recipe. But since we were desperate to eat a low-carb pizza not made from cauliflower, we tried and loved it!

We tried it because the tofu crust is a high-protein, low-fat, low-carb, gluten-free, and vegan pizza crust alternative

But we got hooked because of its unique texture, which is like a crossover between a thin and thick-crust pizza. It’s made by pressing down extra firm tofu (*) in a waffle maker, creating a crunchy pizza crust on the outside and a bit chewy on the inside. (*)

But most of all, we liked that it’s highly customizable since we can add any toppings, cheese, and sauces we like.

Thanks to this recipe, we enjoyed indulging in our pizza cravings without the guilt!

Pro Tip: Keep in mind that not most store-bought pizza sauces are keto-friendly, so make sure to check the label. Or better yet, try to make it at home.

Editor’s Tip: Keep these tips in mind when choosing your toppings:

  • Go for basil, spinach, and other green leafy veggies to boost its fiber content.
  • Stick with seafood or chicken strips to keep the meal low in fat.
  • Buy a block of cheese and shred it yourself because pre-shredded cheeses sometimes contain starch.
  • Skip pineapple and fruity toppings if you’re on strict keto. 

Per serving: 152 calories, 9g fats, 12g protein, and 5g net carbs.

Learn more: https://theherbeevore.com/tofu-waffles-pizza-recipe-vegan-high-protein-keto-gluten-free/

10.  Vegan Keto Ramen – Perfect for Cold Nights

Who can say no to a hot bowl of ramen, especially during cold, rainy nights? We certainly can’t, and you wouldn’t, too.

After all, it’s filling, comforting, and jam-packed with nourishing nutrients and flavors. Well, this ramen keto is all that, too, plus more.

First, it’s low in calories and carbs since it uses shirataki noodles or the so-called miracle noodles. (*) (*)

It’s also lower in fats and higher in protein because it uses tofu instead of chashu slices or thin beef strips.

Per serving: 283 calories, 18.9g fats, 16.5g fats, 8g fiber, and 7g net carbs.

Pro Tip: You can use zoodles if you can’t find shirataki noodles.

Editor’s Tip: Add a splash of garlic or chili oil for a deep, umami, spicy flavor or Sriracha for a tangy, spicy taste.

Learn more: https://meatfreeketo.com/low-carb-vegan-ramen/

11.  No-cook Chocolate PuddingEasiest Keto Dessert Ever

We already told you that tofu is so versatile that you can make almost anything, and this dessert recipe is our proof!

While pudding is already considered healthier than most desserts, it’s still loaded with sugars. In fact, a cup of the classic recipe contains about 17g of sugar. (*)

Luckily, this tofu chocolate pudding delivers the same rich and slightly sweet chocolatey taste without tons of carbs and sugar.

The recipe’s base is a blended mix of almond milk and soft tofu, which provides a creamy and thick pudding-like texture.

Another incredible highlight is the tofu’s ability to absorb the cocoa powder’s flavor, allowing its flavor to shine through.

But wait, there’s more. This dessert recipe requires no cooking!

All you need to do is blend the ingredients and refrigerate them. After that, you can satisfy your sweet tooth cravings guilt-free.

Per serving: 77 calories, 3g fats, 6g protein, 2g fiber, and 4g net carbs.

Editor’s Tip: Top it off with the following ingredients to customize its flavor, texture, and nutritional value:

  • Whipped cream for more fats.
  • Chopped nuts for added crunch.
  • Low-carb fruits for a tangy twist.

Learn more: https://twosleevers.com/no-cook-chocolate-pudding/

Up Next: Low Carb Juice Recipes

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