Switch up your meatless meal routine and learn how to make this healthy crispy tofu recipe, Mediterranean style. These tofu bites are bathed in a zesty and delicious marinade, and the intense flavour of oregano and thyme elevates the tofu to new heights! This tofu recipe is perfect for an easy weeknight dinner.

bowl of green grain salad topped with charred tofu cubes.

“This is the best tofu recipe I have ever tried, and I’ve been cooking vegan meals almost exclusively for the past ten years. Thank you so much!” ~Katie

As a registered dietitian and certified diabetes educator, I hear it a lot: it’s hard to embrace a plant-based diet and come up with easy vegan lunch ideas. It is all about mastering the art of making a quick, and flavour-packed tofu. With only 8 ingredients, this crispy tofu recipe is simple to pull off and utterly delicious.

Like my other high protein recipes, this dish is perfect for meal prep and serves as a delightful vegan lunch or dinner. And that’s why it consistently makes it on my healthy Ramadan recipes list. We particularly love to showcase crispy tofu on salads or in Buddha bowl-style meals, paired with an array of roasted veggies, grains, and a simple dressing.

But here’s the kicker – this recipe isn’t just great for vegans; it’s a fantastic protein-packed option for vegetarians too — just like this tofu sandwich recipe.

Nutrition highlights

Tofu, derived from soybeans, is a common ingredient in Asian cuisine and is easily found in grocery stores. While there have been concerns about phytoestrogens and breast cancer, direct links remain uncertain based on current research.

When it comes to nutrients, tofu packs a punch:

  • Rich in protein and calcium, providing all essential amino acids.
  • Low in calories and with zero saturated fat or cholesterol.
  • Loaded with iron, calcium, magnesium, potassium, and fibre.
  • Supports heart health, aids type 2 diabetes management, and assists during menopause. Some research suggests protective effects against breast cancer.

Moreover, tofu seems to have various health benefits. It supports heart health, assists in managing type 2 diabetes, and may provide support during menopause. Some studies suggest potential protective effects against breast cancer.

For those concerned about genetically modified soybeans or hexane exposure, opting for organic tofu could be a prudent choice.

Why won’t my tofu get crispy?

Wondering why your tofu isn’t achieving that perfect crispiness? It’s a common concern. We all dream of golden-brown exteriors and a tender inside, but sometimes, the reality falls short. Instead of the crispy delight we imagine, we end up with bland, white blobs sticking to the pan – not the most appetizing sight.

The good news? I’ve gathered some tried-and-true secrets over the years for achieving the crispiest tofu. If you’ve ever doubted your ability to master the art of crispy tofu, think again.

Let me share some foolproof tips to ensure your tofu turns out irresistibly crispy every single time.

Perfecting crispy tofu: Expert tips for success

To achieve the ultimate crispy tofu, follow these tried-and-true tips:

  • Pressing is Key: Start by pressing the tofu to eliminate excess water and establish a solid base. My go-to method involves thorough drying with a kitchen towel, followed by placing a heavy object (like a cast iron skillet or hefty plates) on top of the tofu block for 20-30 minutes. Proper drying is crucial for stellar results, and I prefer firm tofu for its lower water absorption, allowing it to soak up more flavour!
  • Uniformity Matters: Cut the tofu into small, even pieces to ensure each morsel cooks uniformly.
  • Choose Your Pan Wisely: Opt for a non-stick pan or a well-seasoned cast iron skillet. Preheat the pan over medium-high heat before introducing the oil.
  • Mind the Oil: Use an oil with a higher smoke point, such as vegetable oil or olive oil.
  • Avoid Overcrowding: Give each tofu piece ample space in the pan to crisp up and brown on all sides.
  • Hands-Off Approach: Once the tofu hits the pan, resist the temptation to constantly flip or move it around. Allow it to cook undisturbed for a few minutes before flipping.
  • Serve Hot: Enjoy your crispy tofu straight from the pan for the best experience!
close up shot of a bowl of green grain salad topped with charred tofu cubes.

How to make it

Ingredients

an array of ingredients including tofu cubes, oil, dried herbs, seasoning and juice.
  • Tofu: You will need one block of extra firm tofu for this recipe. If you can’t find an extra firm, you can use firm tofu, but it will not be as crisp.
  • Oil: I recommend using a high smoke point oil like vegetable oil or olive oil. 
  • Garlic: Tofu’s bite, pungency, and piquancy are all heightened by raw garlic. Raw garlic is high in vitamins and minerals that help with inflammation
  • Oregano: The flavour of this herb lends an earthy note to your tofu. It’s a wonderful antibacterial and antioxidant, too. 
  • Thyme: It’s a strong herb that has a lemony, earthy and slightly minty flavour. It’s high in vitamin C for additional immune support.
  • Sea salt: This will help to bring out the flavour of your tofu. Adjust to your tastebuds.
  • Black Pepper: Black pepper adds a little zing to any dish. I adore using coarse black pepper for seasoning. It’s high in manganese, which is beneficial to bone health
  • Fresh lemon juice: An unmatched ingredient for a nice tangy hit! The citrusy flavour of lemon enhances the flavours of the seasonings and prevents the tofu from tasting bland.

Instructions

a bowl with something wrapped in a grey cloth.
Step 1: Begin by draining the tofu. Thoroughly dry the drained block and wrap it in a clean kitchen towel. Place a heavy object, such as a cast iron pan on top of the tofu and let it sit for about 20 minutes to drain any excess liquid.
bowl of tofu cubes.
Step 2: Next, using a sharp knife, cut the tofu into small, evenly-sized cubes. To do this: start by slicing the tofu block into planks, then cut those planks into strips. Finally, dice the strips into bite-sized cubes.
glass container with spices and citrus.
Step 3: To make the marinade, combine 1 tbsp oil, garlic, oregano, thyme, salt, pepper, and lemon juice in a medium container. Mix until the ingredients are well combined.
glass container with cubes of tofu in a marinade.
Step 4: Add the tofu cubes to the marinade, cover with the lid, and give it a good shake to ensure an even coating. Let the tofu soak up the flavours by marinating for at least 20 minutes.
a pan of frying tofu
Step 5: When you’re ready to cook, heat a large pan over medium-high heat. Add 1 tbsp oil and swirl to coat the bottom of the pan. Carefully add the tofu cubes to the pan. Be sure not to overcrowd the pan, or the tofu will not brown evenly. Reserve the marinade.
pan of charred tofu cubes
Step 6: Cook for about 5 minutes per side or until golden brown and crisp. Add the reserved marinade and toss to coat the cubes. Serve immediately with salad or a dipping sauce like sweet and sour sauce, sriracha, or teriyaki sauce.

For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.

Tip for the newbie cook

Re-crisping: If your tofu is looking a little sad and lifeless, don’t worry, you can always re-crisp it! Just heat your oven to 400F/200C and place the tofu on a baking sheet lined with parchment paper. Bake for 10-15 minutes or until crisp and golden brown. Serve immediately.

side shot bowl of a green grain salad topped with charred tofu cubes.

Tips and substitutions

  1. Advance Marination: Feel free to marinate the tofu in advance and refrigerate it overnight for enhanced flavour.
  2. Size Matters: Opt for smaller tofu cubes to maximize marination, ensuring a burst of flavour in every bite.
  3. Citrus Swaps: No lemons? No problem. Try lime juice for a delightful twist. Additionally, for a tangy substitute, consider using sumac in this recipe. It’s truly next-level!

Food safe storage

Tofu will last in the fridge for up to 5 days. To freeze, place in an airtight container and store in the freezer for up to 2 months. However, it is important to note that freezing tofu will change its consistency (I find it to be chewier when I freeze it). 

What’s your favourite way to enjoy tofu? If you try this recipe, I’d love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram!  Seeing your creations makes me so happy!

Desi~liciously Yours, Shahzadi
RD Approved Badge - Gut Healthy
bowl of green grain salad topped with charred tofu cubes.
5 stars (20 reviews)

Get the Recipe:

Mediterranean Style Crispy Tofu Recipe

Prep Time: 25 minutes
Cook Time: 15 minutes
Marinate for: 20 minutes
Total Time: 1 hour
Yield: 2 people
Print Recipe Pin Recipe Leave a Review
Switch up your meatless meal routine and learn how to make this healthy crispy tofu recipe, Mediterranean style. These tofu bites are bathed in a zesty and delicious marinade, and the intense flavour of oregano and thyme elevates the tofu to new heights! This tofu recipe is perfect for an easy weeknight dinner.

Video

Ingredients
  

Crispy Tofu

Instructions
 

Crispy Tofu

  • Drain excess liquid from the tofu and place the block on a plate lined with paper towels or a clean dishcloth. Dry the tofu thoroughly. Remove the dish cloth and place a heavy object, such as a plate on top of the tofu and let it sit for about 20 minutes to drain excess liquid
  • Cut the tofu into small, evenly sized cubes
  • In a medium container, combine 1 tbsp oil, garlic, oregano, thyme, salt, pepper, and lemon juice. Mix together until the ingredients are well combined
  • Add the tofu cubes to the mixture, place the lid and shake to coat the cubes with the marinade. Let the tofu marinate for at least 20 minutes
  • When you're ready to cook, heat a large pan over medium-high heat. Add 1 tbsp oil and swirl to coat the bottom of the pan
  • Carefully add the tofu cubes to the pan. Be sure not to overcrowd the pan, or the tofu will not brown evenly. Cook for about 5 minutes per side, or until golden brown and crisp. Serve immediately with your favourite salad or dipping sauce

Notes

Crispy tofu recipe tips

  • Be sure to press the tofu. This is an important step in order to remove excess water and create a firm foundation for the tofu. I typically do this by placing it on a plate lined with paper towels, then covering it with additional paper towels or a clean dishcloth. Place a heavy object, such as a cast iron skillet, on top of the tofu and let it sit for about 20-30 minutes. Drying the tofu correctly is important for excellent results. Firm tofu has a firmer texture and absorbs less water. I personally choose this one.
  • Cut the tofu into small, even pieces. This will help ensure that each piece cooks evenly.
  • Be sure to use a non-stick pan or well-seasoned cast iron skillet. Be sure to heat the pan over medium-high heat before adding the oil.
  • Use a oil with a higher smoke point, such as vegetable oil or olive oil.
  • Don’t overcrowd the pan. You want to be sure that each piece of tofu has enough space around it so that it can crisp up and brown on all sides.
  • Don’t move the tofu around too much. Once you’ve added the tofu to the pan, resist the urge to fidget with it. Let it cook undisturbed for a few minutes before flipping it over.
  • Serve immediately. Crispy tofu is best enjoyed hot out of the pan!

Nutrition Information:

Calories: 243kcal (12%)Carbohydrates: 7g (2%)Protein: 15g (30%)Fat: 18g (28%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 4gMonounsaturated Fat: 11gSodium: 707mg (29%)Potassium: 351mg (10%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 45IU (1%)Vitamin C: 7mg (8%)Calcium: 87mg (9%)Iron: 3mg (17%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Mediterranean
Course: Main
Author: Shahzadi Devje
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.
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