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+ servings
RD Approved Badge - Gut Healthy
bowl of green grain salad topped with charred tofu cubes.
5 stars (17 reviews)

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Mediterranean Style Crispy Tofu Recipe

Prep Time: 25 minutes
Cook Time: 15 minutes
Marinate for: 20 minutes
Total Time: 1 hour
Yield: 2 people
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
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.