Dry Fried Tofu

Dry fried tofu is a great option that can easily be incorporated into a multitude of dishes.

Tofu, which is made from soybean curds, is naturally gluten-free and low calorie; it contains no cholesterol and is an excellent source of protein, iron, and calcium. It’s been a staple for many vegans and vegetarian for years and is a great alternative to meat based proteins. It’s fairly low in carbs, so it’s also a good option to add to low carb and keto dishes.

Some people don’t like soy products because of the health risk debates. I’ve seen a tonne of articles on both sides of the good or bad for you argument, but I still choose to eat tofu and tempeh. I do stay away from soy milk and some of the other products though, and I try to find good quality, organic tofu brands.

If you aren’t a soy eater feel free to move on, I totally respect your choice! But for those of us that are cool with it, this dry fried tofu is an awesome way to add some protein to your diet.


Dry Fried Tofu

Dry fried tofu is an easy and delicious source of protein. Add it to salads, stir frys, soups, stews, or any dish you desire. You can even eat it plain as a quick snack.

2 minPrep Time

10 minCook Time

12 minTotal Time

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  • 1 block extra firm tofu
  • Pinch of salt


  1. Cut the tofu vertically into planks about 1/4 inch thick.
  2. Pre-heat a large wok or skillet over medium heat. Once the pan is hot, add the tofu in a single layer. You may have to do a couple of batches depending on the size of your pan. You want the pan to be hot enough that when the tofu is added it gives a good sizzle. If it's not hot enough, turn it up a bit.
  3. Sprinkle a pinch of salt on top of the tofu. Press gently on the tofu with the flat side of a spatula, squishing it to the pan. You want to hear a little steam scream escape from the tofu. Do this a couple of times to each piece.
  4. After about 4-5 mins, when the bottoms look nice and golden, carefully flip them over and repeat with the salt and pressing. Sometimes the tofu likes to stick to the pan a bit. I like to flip my spatula upside down and slowly scrape underneath the block to lift it off the pan. Cook for another 4-5 mins until the other side is golden as well.
  5. Remove from heat and slice into chunks or strips. Repeat with any remaining tofu.
  6. Add to salads, stir frys, etc, or even just eat plain as a snack. Enjoy!
Cuisine: Vegetarian & Vegan |


Nutritional Info varies by brand, look for a lower carb version.



This dry fried tofu recipe works wonderfully in salads! Check out my Keto Salad Base recipe!


Keto on!

~ Natalie Rose

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