These plant-based keto tofu recipes are low in carbs, but packed with protein and flavor! Lots of tasty meatless and vegan options to try!
Is Tofu Keto-Friendly?
Whether you’re trying to eat a more plant-based diet or simply looking for a meatless alternative, tofu is an excellent choice for the keto diet. Made from soybeans, tofu is a good source of protein and is low in carbs.
The exact grams of carbs per serving actually depends on which type of tofu you’re using. Generally, firmer tofu has more carbs because it contains a higher concentration of bean curd, pressed together tightly. Softer tofu has fewer curds and more liquid, and therefore, fewer carbs.
The difference between the firmest tofu and the softest tofu is only a few grams of total carbs, so both will work on a keto diet.
The type of recipe you’re preparing will also help determine which type of tofu is best. Since silken tofu is moister, it doesn’t hold its shape very well. It is best utilized in sauces, desserts, and dips, where its creamy texture and high moisture content is ideal. For anything where you’re cutting the tofu into cubes, you’ll want to choose something firmer.
Related Reading: Learn more about tofu and the keto diet here!
20 Keto Tofu Recipes
We’ve tried to include a variety of recipes using different types of tofu. Simply click on the recipe titles or photos to view full ingredients list and instructions for each dish.
Crispy Keto Firecracker Tofu– This Keto Firecracker Tofu is perfectly crispy on the outside, soft on the inside, and soaks up all of the sweet and spicy firecracker sauce. Pairs perfectly with cauliflower rice, which also soaks up all that yummy sauce. The leftovers taste just as delicious as when you first make it!
No Cook Chocolate Pudding– This No Cook Chocolate Pudding goes together really quickly with zero cooking. A low carb pudding recipe that actually tastes good! Believe it!
Korean Low Carb Ramen– The warm, hearty broth in our Korean low-carb ramen is full of flavor and low on carbs, making it a meal you can fully enjoy!
Garlic Soy Tofu Marinade-The combination of soy sauce, ginger, garlic, and sesame oil creates a savory and delicious marinade that will have your taste buds singing.
Quick Tofu Sour Cream – Thick, creamy and tangy: this tofu sour cream is everything you want in a dairy-free condiment! Made with soft tofu to get that creamy consistency that you’d expect from real dairy. You’d never guess it’s actually tofu!
Scrambled Tofu– This delicious vegan-friendly tofu looks and feels just like classic scrambled eggs. This recipe is versatile and can be made with just about any kind of tofu you have on hand, from silken tofu to extra firm tofu.
Vegan Tofu Scramble– Loaded with veggies is the best alternative to scrambled eggs, even if you’re on a low-carb diet. It’s incredibly easy to make, full of flavor, and high in protein. Customize with your favorite vegetables and you can stick with low carb options!
Related: What Vegetables Should You Avoid on a Keto Diet?
Marinated Tofu Salad– This salad takes on the flavors of the marinade and the tofu texture is like that of feta cheese! A light option that can be a side dish or a meal itself.
Spicy Stir Fried Tofu with Bok Choy-This Spicy Stir Fried Tofu with Bok Choy is the perfect healthy and delicious meal the whole family will love! You’re going to love this healthy spin on take-out!
Marinated Tofu Salad with a Sweet Balsamic Glaze– In this simple dish, tofu is marinated in balsamic and herbs and then pan-seared for an extra flavorful and filling salad topper!
Tofu Stir Fry– Packed with veggies and protein, this is an easy weeknight meal for any family on a keto diet. This is a great staple dish to have in your recipe box because everyone in the family can enjoy it, even if they’re not on a low carb diet.
Air Fryer Tofu Salad with Salsa– – Using only two ingredients, you can make this easy and flavorful dish your family won’t soon forget. Just look at that crispy coating on the tofu…yum!
Vegan Chipotle Tofu Mayonnaise– This vegan chipotle mayo uses no oil and can be made in just five minutes. A fantastic vegan option!
Arugula Salad – Make this easy arugula salad recipe that is ready in just 10 minutes! It’s a sugar-free, vegan salad that is packed with vegan protein and vitamin C.
Tofu Salad– Whip it up in less than 30 minutes for a healthy tasty dish that is low in calories, high in protein, and completely gluten-free.
Tofu Frittata- This classic brunch meal is loaded with vegetables and a kick of serrano pepper. A delicious vegan alternative to this traditionally egg-based dish. And with the price of eggs these days, it may just be more budget-friendly too! Smells amazing in the oven!
Curry Tofu Scramble– This curry tofu scramble is a delicious, flavorful vegan breakfast option even egg eaters will love! Crumbled golden and crispy curry tofu is combined with crisp veggies to make a high protein healthy breakfast that is cooked in just 10 minutes!
Keto Shrimp and Tofu Alfredo– This delicious shrimp and tofu shirataki noodles is so easy to make! It makes just a few servings and only comes out to 7 net carbs per serving.
Mexican Vegan Green Beans and Tofu Scramble- If you are looking for a high-protein breakfast, you can’t beat this delicious dish under $4 for an easy breakfast or lunch.
You might also like:
