Quick & Healthy Air Fryer Tofu 😋: A Nutritious Meal in No Time! ⏱️
Quick & Healthy Air Fryer Tofu 😋: A Nutritious Meal in No Time! ⏱️ is a easy Asian recipe that serves 3. 160 calories per serving. Recipe by Sofi's Tips English on YouTube.
Prep: 23 min | Cook: 17 min | Total: 50 min
Cost: $11.56 total, $3.85 per serving
Ingredients
- 14 oz Extra Firm Tofu (pressed and cut into 1‑inch cubes)
- 1 teaspoon Sesame Oil (toasted sesame oil for flavor)
- 2 tablespoons Low‑Sodium Soy Sauce (use a soy sauce you would use for sushi or Chinese dishes)
- 1 teaspoon Dry Minced Garlic (can substitute fresh minced garlic)
- 1 teaspoon Dry Minced Onion (can substitute fresh minced onion)
- 0.5 teaspoon Black Pepper (freshly ground preferred)
Instructions
Dice the tofu
Open the block, press to remove excess water, then cut the tofu into roughly 1‑inch cubes and place them in a mixing bowl.
Time: PT5M
Prepare the marinade
Add 1 tsp sesame oil, 2 tbsp low‑sodium soy sauce, 1 tsp dry minced garlic, 1 tsp dry minced onion, and ½ tsp black pepper to the bowl with tofu. Toss until every piece is evenly coated.
Time: PT3M
Marinate the tofu
Cover the bowl with plastic wrap and refrigerate for at least 15 minutes, up to 24 hours, to let the flavors penetrate.
Time: PT15M
Preheat the air fryer
Set the air fryer to 350°F (177°C) and preheat for 5 minutes.
Time: PT5M
Temperature: 350°F
Cook tofu in the air fryer
Arrange the marinated tofu in a single layer in the basket or tray. Air‑fry for 12 minutes at 350°F, shaking or turning the pieces gently at the 6‑minute mark.
Time: PT12M
Temperature: 350°F
Serve
Remove the tofu, let it rest 1–2 minutes, then serve hot as a snack or side. Optional: drizzle extra soy sauce or serve with a dipping sauce of your choice.
Time: PT2M
Nutrition Facts
- Calories
- 160
- Protein
- 16g
- Carbohydrates
- 4g
- Fat
- 10g
- Fiber
- 2g
Dietary info: Vegetarian, Vegan, Gluten‑Free (if using gluten‑free soy sauce), Low‑Calorie, High‑Protein
Allergens: Soy, Sesame
Last updated: April 19, 2026





