This Spicy Fried Tofu recipe is the perfect keto-friendly option for those seeking plant-based protein with a kick. Quick to prepare and rich in flavor, it combines tofu, chili, garlic, and herbs for a satisfying dish that’s both nutritious and low in carbs.
Why Tofu Is Great for a Keto Diet
Tofu is a low-carb, high-protein food derived from soybeans. It's particularly popular among vegetarians and keto dieters for its high protein-to-carb ratio and versatility in absorbing bold seasonings.
According to the USDA Food Database, one cup of firm tofu contains only about 3 grams of net carbs and 20 grams of protein. It’s also a source of calcium, iron, and magnesium—nutrients that support bone and muscle health.
Ingredients
- 1 lb tofu, cubed
- 2 tomatoes, chopped
- 1 chili pepper, chopped
- ½ cup onion, chopped
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tbsp lime juice
- 1 tsp ground chili
- ½ tsp cumin
- ½ tsp oregano
- Salt to taste
Instructions
- Preheat a skillet over medium heat and add the olive oil.
- Add the chopped chili pepper, onion, and garlic. Sauté for 4 minutes, stirring occasionally, until fragrant and softened.
- Sprinkle in the ground chili, cumin, oregano, and a pinch of salt. Cook for another 30 seconds to release the flavors.
- Add the cubed tofu and reduce the heat to medium-low. Stir-fry for 5 minutes, allowing the tofu to absorb the seasonings and brown slightly.
- Turn off the heat, drizzle with lime juice, and toss to coat.
- Serve warm, topped with fresh chopped tomatoes for added texture and freshness.
Nutritional Information (Per Serving)
- Calories: 76 kcal
- Carbohydrates: 2.5 g
- Fats: 5.7 g
- Proteins: 5 g
- Fiber: 1-2 g (from chili, tomato, and tofu)
At only 76 calories per serving, this fried tofu recipe is both light and nutrient-rich. It works great as a snack, side, or protein-packed main dish when paired with other keto veggies.
Tips to Elevate the Flavor
For added texture, use extra-firm tofu and press it before cooking to remove excess moisture. Want more spice? Add a dash of cayenne or hot sauce. You can also top it with chopped cilantro or avocado for extra flavor and healthy fats.
For more information on keto-friendly protein options, check out Ruled.me’s top 10 keto protein sources.