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This perfectly seasoned pan fried tofu is a quick and healthy way to cook this plant-based protein! It’s ready in minutes and so easy to customize.
Cooking tofu is an art, and a big reason why many have a love/hate relationship with it. The key to delicious and flavorful tofu is how you cook and season it. This pan fried tofu recipe ticks both those boxes and will convert even the biggest carnivore into a full- fledged tofu fan!
Table of Contents
Why this recipe works
- Perfectly cooked tofu. Crispy and tender on the outside, soft and fluffy in the middle, pan frying tofu yields the best texture.
- High in protein. Made from bean curd, tofu is one of the best high-protein foods for vegans and vegetarians. Serve this pan-fried tofu with your favorite side dish for a healthy and balanced plant-based meal.
- Simple yet flavorful. This recipe only needs a handful of spices to make it taste incredible.
- Quick. It takes less than 5 minutes to make delicious and perfectly crispy pan-seared tofu.
- Versatile. Serve this tofu over rice bowls, noodles, or even a salad. You can also use it to make sandwiches and wraps.
Ingredients needed
As mentioned earlier, you only need a couple of ingredients and some spices for this delicious pan-fried tofu recipe.
- Tofu. Use extra firm tofu for this recipe. Medium and soft tofu contain too much water and will fall apart as you try to pan-fry them.
- Spices. The spices are what make or break this tofu dish. To make my pan-fried tofu extra flavorful, I use a blend of the following spices – salt, black pepper, smoked paprika and garlic powder. You can also add red pepper flakes for some color and heat.
- Soy sauce. Pan frying needs a liquid element to utilize the high heat and the soy sauce covers that base, while also adding some fabulous umami flavor. Use gluten-free soy sauce to keep this dish suitable for celiacs.
- Oil. To pan-fry the tofu. I like using vegetable oil, and for Asian-style dinners, sesame oil.
How to fry tofu in the pan
With little prep and less than 5 minutes cooking time, fried tofu makes the best quick and easy dinner. Ready to whip some up?
Step 1- Prep. Prepare the spice mix by mixing all spices together. Cut tofu into even-sized pieces and drain excess moisture on a paper towel.
Step 2- Pan fry. Dip one side of the sliced tofu in the spice mixture, dip it in the soy, then add it to the pan. Fry the tofu for 2 to 3 minutes, then flip and cook on the other side for 2 minutes or until golden brown.
Step 3- Serve. Remove tofu from the pan and serve immediately.
Best tofu for pan frying
Not all tofu is created equal. If you go to any mainstream grocery store, you’d typically find at least 4-5 varieties of tofu, including firm, extra firm, and soft. For pan frying, certain types are better than others.
- Extra firm tofu. The MVP of tofu for frying, deep frying, or baking. This tofu has the least amount of moisture in it and is naturally firm to touch. It also holds onto seasonings well and doesn’t need much oil to crisp up.
- Firm tofu. The next best option, firm tofu has a little extra liquid in it but will yield a fluffier middle when pan-fried.
- Silken tofu. Also known as Japanese tofu, this is not the kind of tofu recipe you’d use this tofu for. It’s super fragile and breaks apart very easily. I like to use it for sofritas (crumbled tofu) or even blended to make a pudding.
- Smoked tofu. This tofu is already pre-flavored and ready-to-eat. You can pan-fry it if you want it a little crispy.
Tips to make the best recipe
- Start with a hot pan. Putting the tofu in a well-heated pan allows you to get it nicely golden in just a couple of minutes. As tofu is already cooked, your only task here is to make it crispy.
- Press the tofu before frying it. No matter what kind of tofu you are using, it is always a good idea to press it first to remove excess moisture. I like to use a tofu press, but I’ve also stacked it under some heavy pots and pans.
- Don’t use a lot of oil. Adding too much oil to the pan will result in greasy tofu. You only need 1 to 2 tablespoons of oil to pan-fry tofu.
- Use a non-stick pan. You must use a good non-stick skillet or pan to fry the tofu. These pans trap heat much better than a standard frying pan and will yield crispy tofu each time.
- Cut tofu into equal sized pieces. Or cubes. This will ensure they all cook evenly and at the same time.
Flavor variations
Tofu is the ultimate blank canvas and I love experimenting with different seasonings and sauces. Here are some of my favorites for you to try:
Classic marinade. Our OG tofu marinade that works on any kind of tofu.
Honey sauce. Combine 1/4 cup of soy sauce with two tablespoons of honey and a pinch of cornstarch. Toss the tofu through the sauce, pan fry, then add more of the sauce back in to coat the sides.
Italian seasoning. If this Asian-style tofu is not something you think you will enjoy, use Italian seasoning instead. Mix dried oregano, thyme, and rosemary with cornstarch and salt.
Cajun seasoning. I love to coat the tofu with this when using it for burrito bowls or tacos. Start with 2 tablespoons and add more as needed.
Barbeque sauce. To flavor tofu with barbeque sauce, first pan-fry the tofu with salt and pepper. Once golden on the edges, toss through barbecue sauce and add back to the pan and fry for another minute or two, until the sauce caramelizes.
Storage instructions
To store: Store leftovers in an airtight container in the fridge. This tofu lasts up to 3 days in the refrigerator.
To reheat: Reheat leftovers in a pan over medium-high heat. You may add a few drops of oil to the pan to bring back the crispiness of tofu.
To freeze. Pan-fried tofu lasts up to 3 months in the freezer. Freeze fried tofu in zip-lock bags or in airtight containers.
More delicious ways to enjoy tofu
Frequently asked questions
As tofu is already cooked, the actual ‘cooking’ time in the pan is around 2 minutes per side.
You can make this tofu dish oil-free, but you will need to keep a firm eye during the entire cooking process as the tofu will burn easily.
Pan Fried Tofu
Ingredients
- 14 ounces firm tofu sliced into 1 cm slices
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 2 tablespoons soy sauce
- 1 tablespoon oil
Instructions
- Slice the tofu into 1/4-inch slices or 1/4-inch cubes. Place them on a paper towel to soak up excess moisture.
- In a small bowl, mix the salt, pepper, smoked paprika, and garlic powder. In a separate bowl, add the soy sauce.
- Place a large, non-stick skillet over medium-high heat. Add the oil. Moving quickly, dip the tofu in the spice mix, then a quick dip in the soy sauce. Add it to the hot pan and fry for 2 minutes, flip, and cook for another 2 minutes.
- Serve immediately.
Can I suggest something? I eat soy pieces or cereal but in “dried” shape, like soy pieces. Then you put it in water 30 minutes and its just like chicken. But, do you have some recipes with making soy more fllavour?
This spice mix is phenomenal! Excellent recipe.
You are so sweet, Aleena- Glad to hear it! 🙂
Not sure how hot your stove gets, but i tried this on high heat and it burned quicker than i could pull it out of the pan. Sooo much smoke! I’m airing out my apt right now… strangely tho, it didn’t make the tofu inedible. It really wasnt bad even burned. I’m going to try it on medium heat next time. The spice mix is great!
Oh no!! I’m so sorry it got burnt- It should be on high heat so it’s crispy on the outside and soft on the inside 🙂
I’m totally making this tofu recipe tonight – I had no idea what went into tandori spice mixes, but apparently I had it all in my pantry already.
Ahh I hope you enjoyed it, Marie 🙂
So I don’t think I’ve ever eaten tofu. It scares me a little bit and I’m a wuss when it comes to strange food. 🙂 I do think the spice rub sounds magical though.
Also my go to weeknight meals is eggs or some kind of breakfast for dinner. Either that or a chocolate PB smoothie. Or Fattoush Dip because it’s too hot for full blown meals right now.
I’m totally making it for you. With a cherry on top.
Haha, love your productivity oriented approach 😀 and the make ahead & freeze idea sounds like lifesaver during busy times. I love tofu so I can’t wait to give this twist a try!
Thanks Lucie- Hope you try it out! 🙂
Dear Arman, I admit it has been ages since I’ve have tofu. I have to begin making it again…it’s so light- a perfect summer ingredient. This looks and sounds delicious. Well done my friend! Have a wonderful evening, Catherine
Thanks so much, Catherine- It is perfect for hot weather. 🙂
I love tofu! Sometimes I go overboard and my stomach doesn’t feel too great the next day, but it’s worth it 🙂 My go-to meal is peanut butter and bananas. I could of them and I’m set everyday.
Right? Although I easily polish off a block in one seating…oops.
The way you cooked the tofu in your pictures is exactly how I like to eat my tofu. It is literally the perfect size and texture and I am sure it would make a fantastic meat substitute! I am so sorry to hear about your tragic 7pm dinner days, that definitely does not reflect the eating schedule of college students!
YESSSS!!! Thanks so much, Niki!
Let’s make this in our tandoori oven, okay?! (Let’s make everything in our tandoori oven)
Why isn’t there any Man Sass happening today?! It’s the best day of the week and what I live for.
I did it Tuesday just for you 😉
So, I totally planned on making tofu for dinner tonight – just wasn’t sure how to prepare it. FOUND THE SOLUTION.
YES! I hope you enjoyed it, Jess!
Ok yum! You know this is right up my alley. Taking note and making this soon!
Thanks so much, P. Also, thank you for being YOU 🙂
I have never actually cooked with tofu. I’m thinking that this needs to change! This looks really good!
Thank you- I promise it’s easy and delicious. In fact, you could coat it with cilantro 😉
AGH I feel your pain! My dining hall closed at 8PM, but they stopped refilling the hot bar (no salad bar. LAME) at around 6:30, so by 7 everything was complete mush. And you are doin’ some damn good advertising for Green Giant- I am sold on that product! If anything it looks like potpurri. Too pretty to eat!
Their range is delicious- You’d love it!
Very different way of preparing tofu than what we tend to do when we have it (more a soy sauce flavor base typically).
I usually do that too but always fun to change things up! 🙂
Despite being a vegetarian for nearly 10 years, I never really cooked with tofu much. I think I need to experiment a bit more.
Do- It’s so delicious Dannii- As in…it’s a blank slate 😉
Not gonna lie, I am making this tandoori spice mix and toss it on some chicken!
And I really hope you gave that dining hall lady a certain look 😉
You NEED to try my stovetop tandoori pulled chicken- SO GOOD in sandwiches!
If this were PAN-SEARED SALMON… I would be ALL FOR IT!!!
I HAVE THAT RECIPE 😀
Haha…I just had a mental image of you going on a date with the lunchlady. It made me laugh. I’m not a huge fan of tofu, but man you make this look delicious! And I also love Green Giant frozen veggies for when you need a quick and easy side dish for dinner. Well done! This beats any dining hall meal (sorry, lunchlady, but it does)!
Right? cheers man- This will convert your tofu desires…Although deep fried tofu is even better!
Love this flavor combo!
Me too!
Aww no way! My stomach is my weeknight date too! How sweet.
I can’t believe your dining hall closed at 7pm. That’s like, late lunch for some people. I thought 9pm was early for my dining hall!
After I make your tandoori pulled chicken, this will have to follow at some point. Delicious.
Sunshine, your stomach is ALL your dates, everyday 😀
Go-to weeknight meal is grilled vegetables with tomato sauce and scrambled eggs with salsa! Absolutely LOVE it! And tofu is literally the BEST THING to man <3 well besides chocolate and peanut butter! This is a great way to cook the tofu!
Oh you have me craving eggs now!
So healthy tandoori that I can freeze. You are a genius!
Thanks so much Jessica!
For some reason I haven’t had tofu for a while. I think this is what’s for dinner tonight!
I hope you enjoy it, Debbie- I always tend to forget it!
Love your recipes! Great recipe!
Thanks Lauren!