Sesame Tofu with Broccoli Recipe (2024)

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Easy and healthy sesame tofu recipe, air fry or bake it before coating in an oil free sticky garlic ginger sesame sauce. Crispy golden around the edges using maple syrup instead of honey, gluten free and vegan!

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Crispy saucy tofu and steamed broccoli – the perfect weeknight meal!

How to Make Sesame Tofu

  1. Start with firm or extra firm tofu, remove from the package and drain the water.
  2. Press Tofu: place the drained tofu block on a lint free kitchen towel, fold the sides over and cover with another towel. Place a heavy object on top like an enameled cast iron pot or something that is easy to balance. Allow to press for at least 30 minutes or overnight.
  3. Once pressed tear the tofu into bite size pieces and toss with tapioca or corn starch.
  4. Air fry or bake until golden crips around the edges following the instructions in the recipe card.

The Sesame Sauce

Simply whisk together tamari with water, vinegar, garlic, ginger and sesame seeds. Balance with a drizzle of maple syrup for both taste and stickiness. Thicken as it simmers for a quick minute with tapioca or cornstarch. How easy is that ?!

What to Serve With

  • steamed broccoli or green beans
  • sauteed spinach or bok choy
  • peanut noodles
  • stir fried veggies & brown rice
  • spinach rice <–Divine!
  • olive oil mashed potatoes
  • pineapple fried rice
  • mango avocado noodles


  • What is Tofu Made Of? – Tofu blocks are made from whole soy beans in a process similar to making cheese. The soy milk curd is used and pressed into blocks of different textures, from soft to extra firm. The flavor is very mild to non existent which makes it the perfect vehicle to absorb any kind of flavor just like a sponge. In our case that luscious sesame sauce!
  • How Much Protein is in Tofu?Tofu delivers a whopping 20 grams of protein in one cup and zero cholesterol. Now that’s some real high quality healthy clean protein.
  • Is Tofu Healthy?I created this recipe as healthy as possible! The tofu is cooked in my toaster air fryer without any oil, plus I also made the sauce oil free and refined sugar free. The oven baked alternative is not quite as healthy as it requires a little oil to keep the tofu from drying out. For the benefits of tofu consumption and the scientific research on the subject please visit

P.S. If you make this recipe please come back here to rate it, snap a photo and tag me with #VeggieSociety on Instagram, it totally makes my day ~ Florentina Xo’s

Sesame Tofu with Broccoli Recipe (7)

4.86 from 14 votes

Sesame Tofu

Healthy sesame tofu recipe, air fry or bake it before coating in an oil-free sticky garlic ginger sesame sauce. Crispy golden around the edges usingmaple syrup instead of honey, gluten free and vegan!

Print Recipe

Prep Time:5 minutes mins

Pressing Time::35 minutes mins

Total Time:40 minutes mins


  • 15 oz block firm tofu ~organic
  • 2 tbsp tapioca or cornstarch
  • 1 lime ~for serving

Sesame Sauce:

US Customary - Metric


Press the Tofu:

  • Remove tofu from the package and drain the water. Slice in half lengthwise so you end up with 2 thinner slices. Place on a lint free towel lined plate and fold the sides over. Cover with another lint free towel and place a heavy item on top, something with good balance. Allow the tofu to press for at least 35 minutes or overnight. (If pressing overnight make sure to transfer to the refrigerator and keep cool)

    15 oz block firm tofu

  • Use your hands and roughly tear the tofu into bite size pieces. Transfer to a bowl and sprinkle with a tiny pinch of sea salt and two tablespoons of tapioca or cornstarch. Gently toss to coat well.

    2 tbsp tapioca or cornstarch, 15 oz block firm tofu

Air Fryer Method

  • Preheat air fryer to 375"F. Place the tofu on the air fryer tray without touching each other and air fry for 15 to 17 minutes until golden around the edges. (I do this in my Breville Toaster Oven Air Fryer, if you are using something different you might need to adjust the timing as it could take a little longer, keep on eye on it and check at the 15 minute mark).

Oven Baked Method

  • Optional to spray the pressed tofu pieces with a light coat of sesame oil. Dust with 2 tablespoons of tapioca and toss to coat well. Arrange on a parchment lined baking sheet preferably without touching each other. Bake at 400"F for 18 to 25 minutes until golden around the edges.

    2 tbsp tapioca or cornstarch

Make the Sesame Sauce:

  • In a small bowl whisk together all the sauce ingredients until combined. Transfer to a sauce pan and bring to a simmer. Cook a minute or so until the sauce starts to thicken.

    3 tbsp tamari sauce, 2 tbsp apple cider vinegar, 3 tbsp maple syrup, 2 cloves grated garlic, 2 tsp fresh ginger root, 6 tbsp water, 2 tsp tapioca or corn starch, 2 tbsp white sesame seeds, 1 pinch red pepper flakes

  • Transfer the cooked tofu into the sesame sauce and toss to coat well all over. Serve over steamed broccoli with brown rice or noodles or rice, lime wedges, scallions and red chili pepper for heat.

    1 lime


Calories: 207kcal | Carbohydrates: 25g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Sodium: 762mg | Potassium: 101mg | Fiber: 2g | Sugar: 10g | Vitamin C: 5mg | Calcium: 204mg | Iron: 3mg

Course: Main Course

Cuisine: Asian

Keyword: plant based, sesame tofu, tofu, vegan,

Servings: 4 people

Calories: 207kcal

Author: Florentina

Air Fryer Tofu Recipes:

Sesame Tofu with Broccoli Recipe (2024)


Is Sesame Tofu good for you? ›

Dietitian's Choice: Crispy Sesame Tofu

Tofu is a great source of protein and contains all of the essential amino acids your body needs!

What is sesame tofu made of? ›

What You Need for Sesame Tofu. Crispy tofu: Over the years I've practically cracked the code on crispy tofu and all you need is 4 simple ingredients: extra firm tofu, a neutral-tasting oil, low-sodium tamari (or soy sauce), and cornstarch. That's it!

What does adding cornstarch to tofu do? ›

A light coating of cornstarch will absorb even more moisture from the tofu's surface and contribute to a distinct coating. Sprinkle over the starch (potato starch, tapioca starch, and arrowroot all work too) a little bit at a time and toss the tofu, pressing gently so the starch adheres.

How do you make tofu not boring? ›

How to Make Tofu Taste Good
  1. Understand the different tofu varieties. ...
  2. Press your tofu. ...
  3. Marinate the tofu – for a long time! ...
  4. Use cornstarch to make crispy tofu. ...
  5. Use sesame oil for pan-frying. ...
  6. A good sauce is your best friend. ...
  7. Crumble it up. ...
  8. Use your blender.
Apr 6, 2022

What are 3 benefits of eating tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Is tofu healthier than chicken? ›

And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of.

What is the healthiest form of tofu? ›

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

What goes well with tofu? ›

Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls. You can combine different sides to create a balanced meal of a protein, grain, and vegetable.

What does tofu do to you? ›

Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

What can I add to tofu to make it taste better? ›

Then season with turmeric, black pepper, garlic powder, black salt (for an “eggy” flavor, or use sea salt or Tamari instead), and add in your favorite cooked veggies. Add a little salad dressing, dijon, lemon juice, or whatever you'd typically make a marinade or sauce with.

What is the secret to cooking tofu? ›

First, drain and press the tofu.

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you're short on time, just drain the tofu and gently press it in a kitchen towel or paper towels over the sink. The tofu won't be as firm this way, but it will still be delicious!

Should I coat tofu in cornstarch? ›

3) Toss your tofu in oil, soy sauce and starch.

Cornstarch is a more processed ingredient, but it yields the crispiest results. Arrowroot is less processed and works well, but the outer covering can turn a little slippery and strange if you're adding the tofu to a dish containing a lot of moisture (like curry).

What spices go well with tofu? ›

Single Spices to Consider

Cumin Powder: Delivers an earthy warmth, a star in spice rubs or marinades. Garlic Powder: The universal maestro of flavor, perfect for a savory twist. Black Pepper: Coarsely ground for a zesty kick that elevates tofu's natural charm.

What should I marinate tofu in? ›

Meanwhile, make the tofu marinade by whisking the soy sauce, rice vinegar, maple syrup, sesame oil, garlic, and ginger together. Transfer the pressed tofu cubes to a shallow dish or a rimmed baking sheet. Pour the marinade over top. Cover with a layer of plastic, then place the dish in the fridge.

Can you eat tofu everyday? ›

"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.

Is there a downside to eating tofu? ›

Health risks of eating tofu

Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake. Thyroid issues: Some professionals also advise people with poor thyroid function to avoid tofu due to its goitrogen content.

How many calories are in sesame tofu? ›

Whole Foods Golden Sesame Tofu (1 serving) contains 18g total carbs, 18g net carbs, 18g fat, 22g protein, and 340 calories.

Is it OK to eat tofu everyday? ›

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

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