High-Protein Air Fryer Tofu
Per serving (about 1 cup)
How I calculate this → Protein calculator →
8g of protein per 100 calories, more than 7 of the other 27 dinner recipes here.
Pressing the tofu is the step people skip and the one that matters most. Firm tofu holds a lot of water, and without pressing it out first, that moisture steams the tofu in the air fryer instead of letting it crisp. A light dusting of cornstarch is what actually gets a crackly, fried-like exterior without any oil beyond a drizzle at the end.
Why you'll love this
- 10g of protein per serving, no meat or dairy needed
- About 125 calories a serving
- Real crisp from the air fryer, not a soft, steamed texture
Recipe
High-Protein Air Fryer Tofu
Ingredients
Instructions
- Press the tofu between paper towels or a clean kitchen towel with something heavy on top for at least 15 minutes.
- Cut the pressed tofu into 1-inch cubes and toss with the cornstarch until evenly coated.
- Preheat the air fryer to 400°F.
- Arrange the tofu in a single layer in the basket, working in batches if needed so the pieces aren't touching.
- Air fry for 12 to 15 minutes, shaking the basket halfway through, until golden and crisp on the outside.
- While the tofu cooks, whisk together the tamari, sesame oil, garlic, and ginger.
- Toss the crispy tofu with the sauce just before serving, and top with sesame seeds if using.
Equipment
- Air fryer
- Tofu press or heavy pan
Notes
- I press the tofu for a full 15 minutes, no shortcuts. Skipping this or rushing it leaves enough water in the tofu that it steams in the air fryer instead of crisping.
- I toss the tofu with the sauce right before serving, not before cooking. Coating it earlier would keep the cornstarch from crisping properly in the air fryer.
- Air fryers vary quite a bit, especially between smaller basket models and larger oven-style ones, so I check a few minutes before the suggested time and don't crowd the basket.
Nutrition (per serving)
| Calories | 125 |
|---|---|
| Protein | 10g |
| Carbs | 6g |
| Fat | 6g |
| Fiber | 1g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Tofu (firm): FDC #175236 (Vitasoy USA Azumaya, Firm Tofu), 9.08g protein / 80 kcal / 4.2g fat / 1.52g carb / 0.6g fiber per 100g; 1 block (14 oz) = 397g, weighed before pressing (pressing removes water, not protein). USDA's entries for US supermarket firm tofu run 9 to 11g protein per 100g. (2026-09-28: previously used the denser calcium-sulfate entry FDC #172475 at 17.3g and a 324g block; both overstated protein.)
- Cornstarch: FDC #169698 (Cornstarch), 0.26g protein / 381 kcal / 0.05g fat / 91.3g carb / 0.9g fiber per 100g.
- Gluten-free tamari: FDC #174278 (Soy sauce made from soy (tamari)), 10.51g protein / 60 kcal / 0.1g fat / 5.57g carb / 0.8g fiber per 100g, 1 tbsp = 18g (FDC measure). Corrected 2026-10-06: this line previously used the wheat-based shoyu entry (#174277).
- Sesame oil: no distinct FDC entry found; treated as a standard pure vegetable oil (0g protein, 100g fat, 884 kcal per 100g, same as FDC #171413 olive oil), since refined culinary oils are essentially identical in macro composition regardless of source.
- Garlic: FDC #169230 (Garlic, raw), 2 cloves = 6g. Ginger: FDC #169231 (Ginger root, raw), 1 tsp = 2g.
- Quantities: cornstarch 2 tbsp = 16g (FDC #169698: 1 tbsp = 8g); tamari 2 tbsp = 36g; sesame oil 2 tsp = 9g. Sesame seeds optional, not counted.
- Batch totals (recomputed 2026-10-06 with the tamari entry): 40.3g protein, 491 kcal, 25.8g fat, 25.0g carb, 2.9g fiber; divided by 4.
Storage
Refrigerate in an airtight container for up to 3 days. The tofu loses some crispness once refrigerated; reheating in the air fryer for a few minutes brings back more of the texture than the microwave will.
FAQ
Do I really need to press the tofu?
Yes. Firm tofu holds a lot of water, and skipping this step means that water releases into the air fryer basket while it cooks, steaming the tofu instead of letting it crisp.
Can I use extra-firm tofu instead?
Yes, and it needs slightly less pressing time since it already holds less water than firm tofu.
Can I bake this instead of using an air fryer?
Yes. Bake at 425°F on a lined sheet pan for about 25 to 30 minutes, flipping halfway, though it won’t get quite as crisp as the air fryer version.
Looking for more air fryer dinners: the air fryer salmon uses the same hands-off method with a different protein.
Is Tofu High in Protein? covers how firm, extra-firm, and silken tofu compare on protein.
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