18 Easy Low Carb Tofu Recipes

Low Carb Tofu Recipes diets have gained popularity due to their proven health benefits, such as weight management, improved blood sugar levels, and increased energy. Reducing carbohydrate intake can lead to better metabolic health while still allowing you to enjoy a variety of flavorful, satisfying meals.

Tofu is an excellent addition to any low-carb diet. This versatile ingredient is not only high in protein but also naturally low in carbohydrates, making it a perfect choice for those looking to eat healthier without sacrificing taste. Tofu can be used in countless ways, from savory stir-fries to smoothies, soups, and even desserts!

Easy Low Carb Tofu Recipes

1. Tofu Scramble with Spinach & Mushrooms

Start your day with this protein-packed Tofu Scramble with Spinach & Mushrooms—a quick, delicious, and low-carb breakfast option that will keep you energized all morning. With its savory flavors and simple ingredients, it’s a perfect choice for anyone on a low-carb journey.

Ingredients (serves 1):

• 1/2 block (about 150g) firm tofu, drained and crumbled
• 1/2 cup fresh spinach
• 1/4 cup mushrooms, chopped
• 1 tbsp olive oil
• 1/4 tsp turmeric
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• Optional: 1 tbsp nutritional yeast (for a cheesy flavor)

Instructions:

1. Prepare the ingredients: Drain and crumble the tofu into a medium-sized bowl. Chop the mushrooms and wash the spinach.
2. Sauté the mushrooms: In a non-stick skillet over medium heat, add 1 tbsp olive oil. Add the mushrooms and sauté until soft and golden brown (about 3-4 minutes).
3. Add the spinach: Toss in the spinach and cook until wilted (about 1-2 minutes).
4. Add the tofu: Add the crumbled tofu to the skillet. Stir well.
5. Season the scramble: Sprinkle in turmeric, garlic powder, and a pinch of salt and pepper. Mix everything thoroughly.
6. Cook through: Cook the mixture for 5-7 minutes until the tofu is heated through and has a golden-yellow color from the turmeric.
7. Optional cheesy flavor: Add 1 tbsp of nutritional yeast and stir for a boost of flavor.
8. Serve hot: Remove from heat and serve immediately.

Nutritional Information (per serving):

• Calories: 250 kcal
• Protein: 20g
• Carbohydrates: 6g
• Fat: 14g
• Fiber: 2g

2. Tofu Pancakes with Almond Flour

These Tofu Pancakes with Almond Flour are a delicious, low-carb twist on traditional pancakes. They’re fluffy, healthy, and perfect for a satisfying brunch or quick breakfast. With almond flour and tofu as key ingredients, they’re gluten-free, protein-rich, and keto-friendly!

Ingredients (serves 1):

• 1/2 block (about 150g) firm tofu, drained and mashed
• 1/2 cup almond flour
• 1 egg
• 1 tsp baking powder
• 1 tsp vanilla extract
• 1 tbsp olive oil (for cooking)
• Sweetener of choice (optional)

Instructions:

1. Prepare the batter: In a mixing bowl, combine mashed tofu, almond flour, egg, baking powder, and vanilla extract. Add a sweetener if desired. Mix until smooth.
2. Heat the skillet: Heat 1 tbsp olive oil in a non-stick skillet over medium heat.
3. Cook the pancakes: Pour 1/4 cup of the batter onto the skillet for each pancake. Cook for 2-3 minutes until bubbles form on the surface, then flip.
4. Cook the other side: Cook for an additional 2-3 minutes, until golden brown and fully cooked through.
5. Serve warm: Top with your favorite low-carb syrup, fresh berries, or nut butter if desired.

Nutritional Information (per serving):

• Calories: 300 kcal
• Protein: 18g
• Carbohydrates: 8g
• Fat: 18g
• Fiber: 3g

3. Tofu Smoothie Bowl with Berries

Start your day with this refreshing Tofu Smoothie Bowl with Berries! Packed with protein, antioxidants, and flavor, this smoothie bowl is easy to make, satisfying, and perfect for anyone on a low-carb, health-conscious journey.

Ingredients (serves 1):

• 1/2 block (about 150g) silken tofu
• 1/2 cup mixed berries (blueberries, raspberries, or strawberries)
• 1/4 cup unsweetened almond milk (or any low-carb milk alternative)
• 1 tsp chia seeds
• 1 tsp honey or sweetener of choice (optional)
• 1/2 tsp vanilla extract

Instructions:

1. Blend the ingredients: In a high-speed blender, add silken tofu, mixed berries, almond milk, chia seeds, honey, and vanilla extract. Blend until smooth and creamy.
2. Prepare the bowl: Pour the smoothie into a bowl.
3. Add toppings: Top with a few fresh berries, a sprinkle of chia seeds, or any other healthy low-carb toppings of your choice.
4. Serve cold: Enjoy your smoothie bowl right away for the best taste and texture.

Nutritional Information (per serving):

• Calories: 220 kcal
• Protein: 15g
• Carbohydrates: 12g
• Fat: 8g
• Fiber: 4g

4. Crispy Tofu Bites with Garlic & Chili

These Crispy Tofu Bites with Garlic & Chili are the perfect snack, appetizer, or addition to your low-carb meals. Packed with flavor, a crispy texture, and a bit of spice, these bites are easy to prepare and absolutely satisfying!

Ingredients (serves 1):

• 1/2 block (about 150g) firm tofu, drained and cut into cubes
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp chili flakes (adjust to taste)
• 1 tsp soy sauce (low-sodium)
• 1 tsp cornstarch (optional, for extra crunch)
• Salt and pepper, to taste

Instructions:

1. Prepare the tofu: Drain the tofu and cut it into evenly sized cubes. Pat dry with a paper towel to remove excess moisture.
2. Marinate the tofu: In a bowl, combine tofu cubes with soy sauce, minced garlic, and chili flakes. Mix well to coat evenly. Allow it to marinate for 10 minutes.
3. Add cornstarch (optional): If desired, sprinkle cornstarch over the tofu cubes for added crunch.
4. Cook the tofu: Heat 1 tbsp of olive oil in a non-stick skillet over medium heat. Add the marinated tofu and cook until golden brown and crispy on all sides (about 7-8 minutes).
5. Serve hot: Remove from the skillet and serve warm as a snack, appetizer, or addition to a salad.

Nutritional Information (per serving):

• Calories: 250 kcal
• Protein: 18g
• Carbohydrates: 8g
• Fat: 14g
• Fiber: 2g

5. Tofu Spring Rolls with Low-Carb Wrappers

These Tofu Spring Rolls with Low-Carb Wrappers are a fresh, light, and flavorful appetizer or meal option that fits perfectly into a low-carb lifestyle. Packed with tofu, fresh veggies, and served with a light dipping sauce, these spring rolls are a satisfying, versatile choice for anyone looking for a healthy alternative.

Ingredients (serves 1):

For the Spring Rolls:

• 1/2 block (about 150g) firm tofu, drained and cubed
• 1/2 cup shredded cabbage
• 1/4 cup julienned carrots
• 1/4 cup cucumber, julienned
• 1 tbsp sesame oil
• 1 tsp soy sauce (low sodium)
• Low-carb rice wrappers or keto-friendly wrap alternatives

For the Dipping Sauce:

• 1 tbsp low-sodium soy sauce
• 1 tsp apple cider vinegar
• 1 tsp sesame oil
• Optional: 1 tsp low-carb sweetener (e.g., stevia or erythritol)

Instructions:

1. Prepare the tofu: Drain and cube the firm tofu. Heat 1 tbsp sesame oil in a non-stick skillet over medium heat. Add the tofu, season with 1 tsp soy sauce, and sauté until golden brown (about 5-6 minutes). Remove from heat.
2. Prepare the vegetables: Shred the cabbage, julienne the carrots and cucumber, and set them aside.
3. Prepare the dipping sauce: In a small bowl, mix together the soy sauce, apple cider vinegar, sesame oil, and sweetener (if desired). Stir until well combined.
4. Prepare the low-carb wrappers: If using rice wrappers or keto alternatives, prepare them as per package instructions (soften if necessary).
5. Assemble the spring rolls: Place a low-carb wrapper on a clean surface. Layer a small portion of tofu, cabbage, carrots, and cucumber in the center. Fold the sides of the wrapper inward and roll tightly.
6. Repeat with remaining ingredients: Repeat the process until all ingredients are used up.
7. Serve with dipping sauce: Arrange the spring rolls on a plate and serve them with the prepared dipping sauce.

Nutritional Information (per serving):

• Calories: 300 kcal
• Protein: 20g
• Carbohydrates: 10g
• Fat: 14g
• Fiber: 4g

6. Stuffed Bell Peppers with Tofu & Cauliflower Rice

These Stuffed Bell Peppers with Tofu & Cauliflower Rice are a hearty, flavorful, and low-carb meal that combines protein-rich tofu with nutrient-dense cauliflower rice. Perfectly seasoned and baked until tender, this dish is satisfying, easy to prepare, and ideal for a healthy dinner option.

Ingredients (serves 1):

For the Stuffed Bell Peppers:

• 1 large bell pepper (any color)
• 1/2 block (about 150g) firm tofu, drained and crumbled
• 1/2 cup cauliflower rice
• 1/4 cup diced onions
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp soy sauce (low sodium)
• 1/2 tsp paprika
• Salt and pepper, to taste

For the Tomato Sauce:

• 1/4 cup crushed tomatoes
• 1 tsp basil (optional)
• 1 tsp oregano

Instructions:

1. Preheat the oven: Preheat your oven to 375°F (190°C).
2. Prepare the bell pepper: Cut the top off the bell pepper and remove seeds and membranes. Set aside.
3. Prepare the filling:
   • Heat 1 tsp olive oil in a non-stick skillet over medium heat.
   • Add diced onions and sauté until soft (about 3 minutes).
   • Add the crumbled tofu and garlic powder. Cook until lightly golden brown.
   • Stir in the cauliflower rice, soy sauce, and paprika. Cook for another 3-4 minutes until everything is well combined.
4. Prepare the tomato sauce: In a small bowl, mix crushed tomatoes with basil and oregano (if using).
5. Stuff the bell pepper: Spoon the tofu and cauliflower rice mixture into the hollowed-out bell pepper. Top with the prepared tomato sauce.
6. Bake the peppers: Place the stuffed bell peppers in a baking dish. Cover loosely with foil and bake for 25-30 minutes until the peppers are tender.
7. Serve hot: Remove from the oven, let cool slightly, and serve warm.

Nutritional Information (per serving):

• Calories: 280 kcal
• Protein: 20g
• Carbohydrates: 12g
• Fat: 14g
• Fiber: 5g

7. Tofu & Veggie Miso Soup

This Tofu & Veggie Miso Soup is a comforting, nourishing, and low-carb meal that’s perfect for any time of the day. With its rich umami flavor, fresh vegetables, and silky tofu, this traditional Japanese soup is simple, healthy, and easy to prepare.

Ingredients (serves 1):

For the Soup Base:

• 2 cups low-sodium vegetable broth
• 2 tbsp miso paste (white or red)
• 1 tsp sesame oil

For the Tofu & Veggies:

• 1/2 block (about 150g) firm tofu, cut into cubes
• 1/2 cup bok choy, chopped
• 1/4 cup shredded carrots
• 1/4 cup sliced green onions
• 1 tsp grated ginger
• Optional: 1 tsp seaweed flakes (nori or wakame)

Instructions:

1. Prepare the broth: In a medium-sized pot, add 2 cups of vegetable broth and bring to a simmer over medium heat.
2. Add miso paste: Once the broth is simmering, add the miso paste and whisk until fully dissolved. Stir in 1 tsp sesame oil.
3. Add vegetables: Add the shredded carrots, bok choy, and grated ginger into the pot. Let them simmer for 3-4 minutes until softened.
4. Add tofu: Add the tofu cubes to the pot and let them cook for another 3-4 minutes until warmed through.
5. Add green onions and seaweed (optional): Stir in the sliced green onions and seaweed flakes if using. Cook for another minute.
6. Serve hot: Remove the pot from the heat and serve immediately.

Nutritional Information (per serving):

• Calories: 220 kcal
• Protein: 18g
• Carbohydrates: 10g
• Fat: 9g
• Fiber: 3g

8. Grilled Tofu Salad with Lemon-Honey Dressing

This Grilled Tofu Salad with Lemon-Honey Dressing is a refreshing, protein-packed, and light meal that’s perfect for a quick lunch or dinner. With smoky grilled tofu, crisp fresh veggies, and a zesty lemon-honey dressing, this salad is simple, vibrant, and healthy!

Ingredients (serves 1):

For the Salad:

• 1/2 block (about 150g) firm tofu, pressed and sliced
• 1 cup mixed salad greens
• 1/4 cup cherry tomatoes, halved
• 1/4 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1 tsp olive oil
• Salt and pepper, to taste

For the Lemon-Honey Dressing:

• 2 tbsp fresh lemon juice
• 1 tbsp honey (or a low-carb sweetener substitute, if desired)
• 1 tsp olive oil
• 1 tsp Dijon mustard

Instructions:

1. Prepare the tofu: Slice and press the firm tofu to remove excess moisture. Season the slices with a pinch of salt and pepper.
2. Grill the tofu: Heat a grill or non-stick skillet over medium heat. Brush the tofu slices with 1 tsp olive oil. Grill for 3-4 minutes on each side until golden and slightly crispy. Remove from heat.
3. Prepare the dressing: In a small bowl, whisk together the fresh lemon juice, honey, olive oil, and Dijon mustard until well combined.
4. Assemble the salad: In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and grilled tofu. Drizzle the lemon-honey dressing over the top and toss to combine.
5. Serve: Plate the salad and enjoy immediately while fresh!

Nutritional Information (per serving):

• Calories: 290 kcal
• Protein: 22g
• Carbohydrates: 12g
• Fat: 15g
• Fiber: 4g

9. Caesar Salad with Tofu Croutons

This Caesar Salad with Tofu Croutons is a creative, low-carb twist on the classic Caesar salad. With crispy baked tofu croutons in place of traditional bread croutons, paired with fresh, crisp greens and creamy dressing, this recipe is perfect for healthy eating without compromising flavor.

Ingredients (serves 1):

For the Salad:

• 2 cups romaine lettuce, chopped
• 1/4 cup cherry tomatoes, halved
• 2 tbsp grated Parmesan cheese (or low-carb alternative if desired)
• 2 tbsp Caesar dressing (low-carb option if preferred)

For the Tofu Croutons:

• 1/2 block (about 150g) firm tofu, drained and cubed
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. Preheat the oven: Preheat your oven to 400°F (200°C).
2. Prepare the tofu croutons:
   • Cube the firm tofu and pat dry to remove excess moisture.
   • In a bowl, toss the tofu cubes with olive oil, garlic powder, Italian seasoning, salt, and pepper.
3. Bake the croutons: Spread the seasoned tofu cubes on a baking tray lined with parchment paper. Bake for 20-25 minutes or until crispy and golden brown.
4. Assemble the Caesar salad: In a large salad bowl, toss the chopped romaine lettuce with Caesar dressing, cherry tomatoes, and grated Parmesan cheese.
5. Add the tofu croutons: Top the salad with the baked tofu croutons and toss gently to combine.
6. Serve immediately: Plate and enjoy while fresh!

Nutritional Information (per serving):

• Calories: 320 kcal
• Protein: 24g
• Carbohydrates: 14g
• Fat: 18g
• Fiber: 4g

10. Tofu Stir Fry with Broccoli & Snow Peas

This Tofu Stir Fry with Broccoli & Snow Peas is a quick, flavorful, and healthy low-carb meal. Packed with protein-rich tofu, tender broccoli, and sweet snow peas, this stir fry is perfect for busy weeknights or meal prep. With simple ingredients and an irresistible sauce, it’s a recipe you’ll make on repeat!

Ingredients (serves 1):

For the Stir Fry:

• 1/2 block (about 150g) firm tofu, pressed and cubed
• 1 cup broccoli florets
• 1/2 cup snow peas
• 1 tsp sesame oil
• 1 tbsp olive oil

For the Sauce:

• 2 tbsp low-sodium soy sauce
• 1 tsp honey or low-carb sweetener
• 1 tsp rice vinegar
• 1 tsp grated ginger
• 1 tsp minced garlic

Instructions:

1. Prepare the tofu: Press the tofu for at least 15 minutes to remove excess moisture, then cut it into cubes.
2. Prepare the sauce: In a small bowl, whisk together the soy sauce, honey (or sweetener), rice vinegar, grated ginger, and minced garlic. Set aside.
3. Heat the pan: Heat 1 tbsp olive oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
4. Stir fry the veggies: In the same skillet, add 1 tsp sesame oil. Add the broccoli and snow peas and stir fry for 3-4 minutes until tender-crisp.
5. Combine: Return the tofu to the skillet with the vegetables and pour the sauce over the mixture. Stir well to coat the tofu and vegetables evenly with the sauce. Cook for an additional 2-3 minutes until heated through.
6. Serve hot: Plate the stir fry and enjoy!

Nutritional Information (per serving):

• Calories: 270 kcal
• Protein: 22g
• Carbohydrates: 14g
• Fat: 15g
• Fiber: 5g

FAQ

1. Are these tofu recipes suitable for a keto diet?

Yes, all the recipes featured in “18 Easy Low Carb Tofu Recipes” are low in carbs, making them great options for a keto or low-carb diet. They focus on high-protein, healthy ingredients while minimizing added sugars and unnecessary carbs.

2. Can I replace tofu with other ingredients in these recipes?

Yes, if you have soy allergies or don’t like tofu, you can swap it with other plant-based protein sources like tempeh, seitan, or chickpeas in most of the recipes. However, this may alter the taste and texture slightly.

3. How can I make these recipes vegetarian or vegan?

Most of these recipes are already vegetarian and/or vegan, but always check the ingredient lists for items like dairy or honey. Replace dairy cheese or other non-vegan elements with plant-based alternatives like almond cheese, cashew cheese, or low-carb sweetener substitutes for honey.

4. Can these recipes be meal-prepped in advance?

Yes! Many of these recipes are great for meal prepping. Items like stir-fries, soups, salads, and tofu croutons can be stored in airtight containers in the refrigerator for up to 4-5 days. Reheat them before serving for optimal taste and texture.