Tofu Fries (Pan-fried, Baked, or Deep Fried)
Tofu fries are the perfect high-protein snack or side dish. Long skinny sticks of tofu are perfect for dipping into your favorite sauce. Fry them up in minutes or bake them to golden brown perfection, and then sprinkle them with a little salt or any seasoning of your choice. They’re perfect on the side of a veggie burger or a sandwich!
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Tofu fries have been a favorite in my house ever since my kids were toddlers. They loved that it was fun finger food, and I liked getting some extra protein in them. Some kids get a little leery of tofu, but when you cut it up into the shape of French fries and serve it with ketchup or a fun dipping sauce, the tofu fries disappear!
Why you’ll love it
This tofu fry recipe is a simple, gluten-free, high-protein, kid-friendly dish that is sure to become a staple in your house, as it has in mine.
Ingredients and substitutions
- Tofu – firm, extra-firm tofu, or high-protein tofu works best. If you want a soy-free version without tofu, use my chickpea tofu recipe.
- Cooking Oil – any neutral-flavored oil will work. I prefer using canola oil, light olive oil, or refined coconut oil.
- Salt – for flavor.
- Dipping Sauces – (optional) We love to dip our tofu fries in ketchup, vegan “honey” mustard, BBQ sauce, vegan honey garlic sauce, garlic cilantro sauce, sweet Thai chile sauce, or vegan buffalo sauce.
Helpful tools
- Tofu Press – or you can press the tofu between 2 cutting boards with something heavy on top.
How to make tofu fries
- Press a block of tofu to get out the excess water.
- Cut the tofu into long strips, approximately 1/4 inch wide, the size and shape of a French fry. Then, pat the strips dry with a paper towel to remove excess moisture.
- Choose the cooking method below.
Pan-fry
- Add enough oil to coat the bottom of a frying pan (A non-stick or cast-iron frying pan works best).
- Turn the heat to medium-high and add the tofu strips, and sprinkle them with salt.
- Cook for about 3 minutes on each side, then turn them with tongs.
- Once they are cooked evenly on all sides, transfer them to a plate lined with paper towels to absorb any excess oil.
Bake
- Preheat the oven to 400°F (204 °C).
- Place the tofu strips in a single layer on a parchment-lined baking sheet, drizzle with 2 tablespoons of oil, and sprinkle with a little salt.
- Bake the tofu fries for 15 minutes, then remove them from the oven and flip them over to the other side. Repeat this every 10 minutes until each side is golden brown.
Deep Fry
- Set your deep fryer to 360°F (182 °C).
- Add 1/2 of the cut-up tofu to the basket at a time, so they have enough room to cook evenly.
- Deep-fry for about 3 minutes, until they are golden brown on both sides. Then pour onto a paper towel-lined plate and sprinkle with salt.
Air Fry
- Set the temperature to 400°F (204 °C).
- Drizzle 1 tablespoon of oil over your tofu fries and sprinkle with a bit of salt. Gently rub the tofu with your hands to coat it in oil.
- Place the tofu fries in the air fryer so that they are spaced out and allow air to circulate each piece.
- Cook for a total of 10 minutes (flipping the pieces after five minutes of cooking).
How to season tofu
Immediately after frying the tofu, sprinkle it with salt or your preferred seasoning. Black pepper, garlic powder, paprika, Old Bay seasoning, Cajun seasoning, or nutritional yeast are all delicious.
Pro Tips
- Try to cut the pieces as evenly as possible so that they cook evenly.
- When baking or pan-frying the tofu, check on it frequently to prevent burning one side.
Should I marinate the tofu?
With these tofu fries, I don’t usually marinate the tofu before cooking. The salt and oil provide enough flavor. If you want to marinate it before cooking, you definitely can. Explore all my tofu marinade recipes for additional flavor options.
Dipping sauces for tofu
These tofu fries are perfect for dipping. These are my family’s favorite dipping sauces for this tofu.
Storage and reheating
Refrigerate: These tofu fries will keep well in the refrigerator for 3-5 days in a sealed container.
Freeze: This tofu can be stored in an airtight bag in the freezer for up to 3 months. You can reheat them directly from the freezer or let them thaw overnight in the fridge. Freezing tofu will cause a slight change in texture.
Reheating: Reheat the tofu fries in the microwave for about 2 minutes, pan-fry in a small amount of oil, or bake at 350°F for about 10-15 minutes, until warm.
I hope that your family loves these fries as much as we do!
More tofu recipes
Tofu fries recipe
Tofu Fries
Ingredients
- 1 14 oz block firm tofu, or high-protein tofu
- 2 tablespoons cooking oil, (any neutral flavored oil will work)
- 1/4 teaspoon salt
Instructions
- Press a block of tofu to get out the excess water.
- Cut the tofu into long strips, approximately 1/4 inch wide, the size and shape of a French fry. Then, pat the strips dry with a paper towel to remove excess moisture.
Pan Fry
- Add enough oil to coat the bottom of a frying pan (A non-stick or cast-iron frying pan works best).
- Turn the heat to medium-high and add the tofu strips and sprinkle them with salt.
- Cook for about 3 minutes on each side before turning them with tongs.
- Once they are cooked evenly on all sides, transfer them to a plate lined with paper towels to absorb any excess oil.
Bake
- Preheat the oven to 400°F (204°C).
- Place the tofu strips on a parchment-lined cookie sheet, drizzle them with 2 tablespoons of oil, and sprinkle with a little salt.
- Bake the tofu fries for 15 minutes, then remove them from the oven and flip them over to the other side. Repeat this every 10 minutes until each side is golden brown.
Deep Fry
- Set your deep fryer to 360°F (182°C).
- Add 1/2 of the cut-up tofu to the basket at a time, so they have enough room to cook evenly.
- Deep-fry for about 3 minutes, until they are golden brown. Then pour onto a paper towel-lined plate and sprinkle with salt.
Air Fry
- Set the temperature to 400°F (204°C)
- Drizzle 1 tablespoon of oil over your tofu fries and sprinkle with a little salt. Rub the tofu gently with your hands to coat it in oil.
- Place the tofu fries in the air fryer so that they are spaced out and air can circulate around each piece.
- Cook for a total of 10 minutes (flipping the pieces after five minutes of cooking).
Notes
- Try to cut the pieces as evenly as possible so that they cook evenly.
- When baking or pan-frying the tofu, check on it frequently to prevent burning one side.
Did you make this recipe?Please leave a star rating and review below!📌 Be sure to follow me on Pinterest for new vegan recipes!
These are wonderful. Try dipping them into cornstarch before frying for a crisper fry. 😊
So happy that you like them, Sonya! 🙂
I just made these for my kids for an after school snack. They loved them! Thanks for the recipe.
My kids love these too!
what is the amount of cholesterol ?
There is no cholesterol because there are no animal products in the recipe. Enjoy! 🙂
I just got the recipe, so I haven’t tried it yet, but it sounds great! Can’t wait to try it.
I hope that you love it, Willie! 🙂