Is Tofu Keto (Net Carbs, Total Carbs, And Best Keto-Friendly Tofu Recipes)
on Jan 25, 2023
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Is Tofu Keto? If you are on a keto diet, you may wonder whether you can enjoy this plant-based vegan option. In this post, you’ll find total carbs, net carbs in tofu, and the most popular keto-friendly tofu recipes.
Tofu is a popular source of plant-based protein enjoyed by vegetarians and meat lovers alike. For those on a keto diet, tofu is especially ideal since it’s low in carbs, with only 1.9 grams of net carbs per ½ cup serving. This versatile ingredient can be baked, grilled, or fried for a wide array of delicious meals.
What Is Tofu?
Tofu is a soy-based, nutrient-dense food that’s high in protein and essential amino acids. It’s made by pressing condensed soy milk into blocks with varying degrees of firmness.
Silken tofu is a super soft type of tofu that’s more popular in Japan, whereas firm tofu is a staple in Chinese cuisine.
Is Tofu Keto?
With only 2.3 grams of carbs in a ½ cup serving, tofu is a great option for a low-carb or ketogenic diet. Besides its low carb content, tofu is a great source of plant-based protein with 10 grams per serving.
What Does Tofu Taste Like?
Tofu has a mild, neutral flavor that allows it to deliciously absorb the flavors of whatever it’s cooked with. Made from soybeans, it has a slightly nutty or bean-like flavor with a custardy or spongy texture.
Types Of Tofu
When you go tofu shopping, you’ll see it categorized by texture or consistency, from the softest to the firmest options. Softer tofu will have a higher water content, while extra-firm tofu has minimal water content.
Tofu is categorized as silken, regular, firm, extra-firm and super-firm.
- Silken tofu is a Japanese-style tofu with the softest consistency and a very creamy texture.
- Regular tofu has a perfect balance – not too soft, but not too firm.
- Firm tofu is the most popular type, with a similar texture to feta cheese
- Super firm texture has a meat-like consistency that’s great for grilling or frying.
Vegan Keto
Vegan Keto is a plant-based take on the ketogenic diet. This means it’s a low carb diet with meatless sources of protein like tofu, beans and quinoa.
How Many Net Carbs In Tofu?
Below, you’ll find the nutrition facts for 100 grams of uncooked regular tofu according to USDA. These values will be different for other types of tofu, so be sure to double-check the label.
| Calories | 76 kcal |
| Fat | 4.8 grams |
| Protein | 8 grams |
| Total carbs | 1.9 grams |
| Fiber | 0.3 grams |
| Net Carbs | 1.6 grams |
How To Cook Tofu For Keto Diet
If you’re on the keto diet, there are so many ways to enjoy tofu while staying within your daily carb quota. As long as you cook and serve it with other keto-friendly ingredients, you can maintain your state of ketosis.
- keto-friendly cheeses like mozzarella, parmesan, goat, and cream cheese
- high-quality meat and meat products like steak, pork, bacon, chicken, and turkey
- eggs
- butter from grass-fed cows and high-fat heavy cream
- low-carb veggies like broccoli, cauliflower, and mushrooms
Tofu Nutrition (Tofu Macros)
How Many Carbs In Tofu?
Tofu is a low-carb ingredient, making it ideal for anyone on a keto diet. 100g of tofu contains only 1.9g of carbs, with 0.3 grams of fiber. This works out to just 1.6g of net carbs per 100g serving.
Fats
Firm tofu contains 11 grams of fat per serving. The good news is that most of the fats in tofu are heart-healthy monounsaturated or polyunsaturated fats. Saturated fats account for only 1.6 grams per serving.
Protein
Tofu is one of the most popular sources of plant-based protein. Since it contains all nine of the essential amino acids, tofu is considered a complete protein. With over 20g of protein per serving, it’s a great substitute for meat and can be incorporated into so many recipes.
Calories
Tofu’s caloric content will depend on its type or consistency. Softer tofu contains more than double the calories of firm tofu, though both are low in calories compared to meat. A 100g serving of silken tofu has around 144 calories, while the same amount of firm tofu contains only 55 calories.
Most Popular Keto Tofu Recipes
Keto Mapo Tofu
This is a keto-friendly one-pot dish made with ground beef for extra protein. Though it’s low in net carbs, it’s a healthy calorie-dense meal that will keep you satisfied in between meals. Recreate this popular Chinese recipe in your kitchen, complete with a flavorful garlic sauce.
- Net Carbs: 7g
- Total Carbs: 9.5g
- Calories: 500
- Fat: 36g
- Protein: 38g
Keto Air Fryer Tofu
Made in the air fryer, this crispy tofu recipe is low in both calories and carbs, but packed with flavor. Serve with your favorite keto-friendly side dishes for a satisfying lunch or dinner.
- Net Carbs: 3g
- Total Carbs: 4g
- Calories: 166
- Fat: 12g
- Protein: 11g
Keto Baked Tofu
If you’re looking for a new and delicious way to enjoy tofu, give this spicy recipe a go. Firm chunks of tofu are marinated in a spicy soy sauce and baked to crispy perfection in this 30 minute recipe. At only 1.7g of net carbs per serving, it’s a keto dream come true!
- Net Carbs: 1.7g
- Total Carbs: 2.6g
- Calories: 104
- Fat: 5.7g
- Protein: 10.6g
Keto Fried Tofu
Irresistibly crispy on the outside with a soft, chewy middle, these fried tofu sticks are gluten-free, vegan and keto-approved. Make them in the oven or air fryer for a tasty snack or side dish.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 164
- Fat: 12g
- Protein: 9g
Keto Tofu Scramble
Here’s a low-carb, vegan breakfast option that’s a tasty substitute for scrambled eggs. Loaded with veggies and packed with flavor, Keto Tofu Scramble is quick and easy to prepare in about 15 minutes.
- Net Carbs: 8g
- Total Carbs: 12g
- Calories: 275
- Fat: 20g
- Protein: 14g
Keto Korean Tofu Soup
This traditional vegetarian soup brings the spicy and tangy flavors of Korea to your kitchen. Best of all, it’s ready in 30 minutes and is perfect for meal prep or feeding a family.
- Net Carbs: 5g
- Total Carbs: 6g
- Calories: 143
- Fat: 10g
- Protein: 8g
Keto Tofu Stir Fry With Broccoli
Crispy broccoli florets and chunks of protein-packed tofu are served with a flavorful almond sauce for a keto-friendly stir fry. This dish is both wholesome and delicious, and can be on the table in less than 30 minutes.
- Net Carbs: 5g
- Total Carbs: 13g
- Calories: 404
- Fat: 29g
- Protein: 25g
Keto Grilled Tofu
Fire up the grill for a tasty source of plant-based protein during your next backyard BBQ! It’s filling, full of flavor and has less than 4g of net carbs per serving.
- Net Carbs: 3.8g
- Total Carbs: 5g
- Calories: 152
- Fat: 8.8g
- Protein: 12g
Crispy Tofu With Balsamic Tomatoes
Tofu is pan-seared to crispy perfection and served with juicy balsamic tomatoes in this simple plant-based recipe. This keto-friendly dish provides the perfect balance of sweet and savory flavors.
- Net Carbs: 7g
- Total Carbs: 10g
- Calories: 253
- Fat: 19g
- Protein: 11g
Crispy Keto Firecracker Tofu
When you’re craving something spicy, this Crispy Keto Firecracker Tofu should do the trick! Firm, flavorful tofu is baked until crispy, then smothered in a homemade sweet and spicy firecracker sauce.
- Net Carbs: 6g
- Total Carbs: 7g
- Calories: 119
- Fat: 7g
- Protein: 8g
Indian Keto Tofu Curry
Strips of tofu are simmered in a flavorful and rich Indian-inspired sauce for a satisfying plant-based meal. Served with jasmine rice or naan, this dish will turn tofu skeptics into believers!
- Net Carbs: 11g
- Total Carbs: 14g
- Calories: 184
- Fat: 14g
- Protein: 5g
Keto Tofu Mac And Cheese Casserole
Craving something creamy and comforting? This keto-friendly baked mac and cheese is made with tofu for a gluten-free, vegetarian meal with only 2g of net carbs per serving.
- Net Carbs: 2g
- Total Carbs: 3g
- Calories: 379
- Fat: 35g
- Protein: 14g
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Best Keto Tofu Recipe
Ingredients
- 1/2 pound ground beef
- 1 tablespoon vegetable oil
- 2 teaspoons minced garlic
- 2 teaspoons ginger, minced
- 6-8 dried red chilis
- 2 tablespoons doubanjiang, bean paste
- 2 teaspoons fermented black beans
- 2 teaspoons soy sauce, low-sodium recommended
- 2 cups low-sodium chicken broth, or water or vegetable broth
- 28 ounces tofu, soft or medium, in 1-inch cubes
Before serving (optional)
- 2 teaspoons Szechuan peppercorns, crushed or ground
- 1 teaspoon Asian sesame oil, see note
- green onions, minced
Instructions
- Place a large skillet over medium-high heat and add the vegetable oil followed by the ground pork. Stir for several minutes until lightly browned.
- Add the garlic, ginger, dried red chilis, doubanjiang and black beans.
- Saute for about 30 seconds until fragrant before adding in the soy sauce and water/broth.
- Gently slide the tofu into the pan. Avoid stirring right away to minimize breakage of the pieces.
- Bring to a boil and reduce heat to medium-low. Simmer for 10 minutes.
Serving
- Crush the Szechuan peppercorns with a mallet/rolling pin, mortar & pestle or coffee grinder. Dry fry over medium heat for 1 minute until toasted slightly.
- Add the toasted peppercorns, sesame oil and green onions to the tofu.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
