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June 20, 2023

Recipe: Air Fryer Marinated Tofu

by Jovanna Orozco, MS, RDN, LDN

Tofu is a great source of plant-based protein without any added fats or cholesterol. This is a quick and easy recipe for meal prep or dinner. Add any steamable bag of veggies and brown rice for a complete and nourishing meal!

Prep Time

15 minutes

Cook Time

10 to 12 minutes


4 servings


1 (14-ounce) package extra firm tofu, drained

¼ cup reduced sodium soy sauce

1 tablespoon sesame oil

2 teaspoons minced garlic

1 tablespoon grated ginger

1 teaspoon red chili flakes

Oil spray

Sesame seeds, optional for garnish

Yum yum sauce, optional for garnish


  1. Place tofu block between paper towels and press to absorb water. Repeat until tofu is dry, and no more water comes out, for about 1 to 2 minutes. Once dry, slice into 1-inch cubes.
  2. In a large bowl, stir together the soy sauce, sesame oil, garlic, ginger, and red chili flakes. Add the tofu and stir to cover. Let it marinate for 10 minutes.
  3. Spray the air fryer basket with oil.
  4. Transfer the tofu to the air fryer in a single layer and air fry at 370 degrees Fahrenheit, about 10 to 12 minutes. Halfway through, shake the basket so that the other side of the tofu also crisps to a golden brown.
  5. Serve immediately and garnish with sesame seeds and yum yum sauce if desired.
  6. Store any unused cooked tofu in a tight plastic for up to 6 to 7 days. Freezing cooked tofu is not recommended, as it can become a chewier texture.

Nutrition Information

Serving Size: 1 serving

Calories: 179, Fat: 10g, Protein: 17g, Carbohydrates: 4g, Fiber: 0g, Sodium: 565mg

Adapted from:

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