Air Fryer Tofu Recipes You’ll Love

Tofu – specifically air fryer tofu – is an excellent nutritional choice when you’re going through hormonal changes; particularly when you’re experiencing perimenopause and menopause.

Unfortunately, tofu has a bit of a bland reputation. As with most ingredients, it’s all about what you do to it.

So, I’m going to revolutionise your relationship with this ingredient with my favourite air fryer tofu recipes.

Ready to get a whole new flavour profile and improve your menopause symptoms at the same time? Grab an apron, stick on a cooking playlist on Spotify, and let’s get stuck in.

Why air fryer tofu is a good choice during perimenopause and menopause

If you’ve had a scroll through my blog – specifically articles that are nutrition based, such as Foods That Fight Hot Flashes – you’ll have spotted my adoration for tofu. That’s because tofu packs a punch to your menopause symptoms.

Not only is tofu a great source of protein, but also of calcium. Together, these nutrients help to maintain muscle mass and bone density. As a loss of bone density is so common during perimenopause and menopause, tofu can be extremely useful.

Not to mention, tofu is rich in phytoestrogens. Phytoestrogens are plant-based compounds that can be found in a range of different foods that mirror the impact of oestrogen. In perimenopause and menopause, your oestrogen levels fall, which results in a range of symptoms, such as:

• Hot flashes and night sweats
• Mood swings, anxiety and depression
• Fatigue
• Weight gain
• Loss of bone density
• Muscle and joint aches
• Vaginal dryness and itchy vulva
• Headaches and migraines
• Brain fog and memory problems

… And so many more.

When consuming phytoestrogens, as found in tofu, the falling oestrogen levels are interpreted by your body as less drastic. That’s why certain foods balance hormones. As a result, you are likely to feel a difference in the severity and frequency of your symptoms.

Why is air fryer tofu better than other methods of cooking?

So, why air fryer tofu? Air frying tofu means you require very little to no oil, making it a far healthier alternative to deep-fried options.

Despite the lack of oil, you’re not compromising on a crispy texture. With air fryer tofu, you’re getting all of the flavour, an irresistible texture and all the health benefits.

Other than air fryer tofu – how else can you prepare tofu?

Clearly, you can prepare your tofu in the air fryer. However, there are other ways to cook tofu, such as:

• Blend or puree cooking silken tofu
  • This type of tofu feels silky and contains a great deal of liquid. So much so, in fact, that if you tried to pick it up, it would fall apart.
  • As such, silken tofu is far better in liquidy foods. For example, you could blitz some up and add it to an avocado chocolate mousse. You wouldn’t taste it – but you’d get all the nutritional benefits.
• Eat soft tofu raw
  • As the name suggests, soft tofu is – well – soft. Almost as soft as silken tofu.
  • You can eat this raw, chopping it into a salad.
  • On top of this, you can blend soft tofu, too, adding it to mousses, desserts, sauces and dressings.
• Deep fry (though this isn’t recommended for your health), pan fry, braise or breadcrumb firm or extra-firm tofu
  • Firm tofu is the most commonly used tofu, and is the easiest to get your hands on.
  • You can crumble or slice it before cooking.
  • Firm tofu is a fantastic flavour carrier, making it an excellent protein once marinated.

While air fryer tofu is, in my opinion, the best cooking option, if it’s not for you, experiment with other cooking styles.

Nutritional benefits of tofu

Tofu is an excellent food choice when going through perimenopause and menopause. When you consume tofu, you’re giving your body a health kick.

The health benefits of tofu include (but are not limited to):

• Tofu is rich in nutrients
• If you’re working to manage your cholesterol, tofu will help
• Your mood can be lifted by eating tofu
• Tofu is a complete source of protein
• Your blood sugar can be managed more effectively by eating tofu
• When struggling with a loss of bone density, tofu can strengthen bones
• Eating tofu aids with heart health
• Tofu contains phytoestrogens, allowing for relief from some perimenopause and menopause symptoms
• Soy foods, like tofu, helps reduce the risk of breast cancer

Tofu – especially air fryer tofu – is among the best of foods when you’re going through perimenopause and menopause.

Air fryer tofu recipes that you have to try this week

So, how can you maximise flavour without impacting on the nutrients tofu has to offer?

Here’s some air fryer tofu recipes that you have to try this week. If you’re not a tofu lover by the end of this post, I’ll eat my hat. (Or your left over tofu.)

1. Air fryer tofu with a sticky, sesame sauce

Not only is this air fryer tofu recipe delicious, it’s also vegan, quick and easy to make.

Because it’s prepared in the air fryer, the tofu is on the crispier side on the outside and soft and juicy in the centre.

Many people are dedicated to consuming fewer animal-based meals; whether that’s by eating a few vegetarian meals a week or going full-on vegan.

This air fryer tofu with a sticky, sesame sauce makes that conversion easy. You won’t miss the meat and you’ll get lost in Asian flavours that are addictive, nutritious and a firm favourite for everyone in your household.

Air fryer tofu with a sticky, sesame sauce – ingredients

For your air fryer tofu, you will need:

• 280g of tofu (firm or extra firm)
  • Press this first
• 1 teaspoon of smoked paprika
• 1 tablespoon of soy sauce
• A crunch of pepper
• 2 cloves of crushed or grated garlic
• 1 tablespoon of cornflour
• A tiny squeeze of honey

For your sticky, sesame sauce, you will need:

• 1 teaspoon of sesame oil
• 1 tablespoon of tomato paste
• 1 teaspoon of Chinese Five Spice
• 1 tablespoon of runny honey
• 1 tablespoon of soy sauce
• 1 tablespoon of Zhenjiang vinegar
• 1 teaspoon of sweet chilli sauce
• 2 teaspoons of corn flour
• 5 tablespoons of water (add more if your sauce is too thick)
• 1.5 tablespoons of sesame seeds
• 2 chopped spring onions

How to make this air fryer tofu with a sticky, sesame sauce

This soon-to-be family favourite is easy to make, delicious and on your table in less than 30 minutes.

Preparing your air fryer tofu for cooking

1. Drain your tofu and press it for at least half an hour. Pat dry. Then chop into cubes and put them in a large mixing bowl.
2. To your tofu, add your smoked paprika, soy sauce, pepper, garlic and honey. Give it a mix and make sure all your tofu cubes are evenly coated. Pop the mixing bowl in the fridge for 5 minutes and allow the flavours to get to know each other.
3. Pop your air fryer onto 200℃.
4. Remove your mixing bowl from the fridge and scatter your corn flour onto your tofu cubes. Stir once again.

Preparing your tofu and sticky, sesame sauce

1. Pop all of your tofu cubes and the mixture into your air fryer basket. Air fry for 15 minutes. You’ll know when it’s ready because your tofu will be crispy and coloured. Make sure you shake the basket half way through cooking.
2. While your air fryer tofu is cooking, move onto your sauce. Add sesame oil to a large saucepan over a medium heat.
3. Add in tomato paste and cook until the paste starts to bubble.
4. Now, add your honey, five spice, soy sauce, Zhenjiang vinegar and a splash (a tablespoon or so) of water. Stir it so everything blends together.
5. Once smooth, add water into your corn flour and stir until you have a smooth paste. Add this to your pan and stir. Allow the heat to work its magic for 2 minutes before adding the remaining water.
6. Let your sauce cook until it’s thickened (but doesn’t stick to your pan). If you want it thicker, cook for a little longer. If you want it thinner, add a little more water.
7. Use a small frying pan to toast your sesame seeds. You’ll want to do this for 5 minutes.
8. Remove your air fryer tofu and add it to your pot of sauce, coating it all in the sticky mixture.
9. Top with your toasted sesame seeds and chopped spring onions.
10. Get stuck in!

2. Air fryer tofu with honey and garlic sauce

This is another air fryer tofu recipe that takes less than half an hour to get on the table. It’s delicious, well balanced and will have everyone requesting it again.

I’d recommend you serve this air fryer tofu with honey and garlic sauce along with broccoli and wholegrain rice.

Air fryer tofu with honey and garlic sauce – ingredients

For your tofu, you will need:

• Firm tofu (400g)
• 1 tablespoon of corn flour
• 1 clove of grated garlic
• Half a teaspoon of smoked paprika
• Half a teaspoon of onion granules
• Half a teaspoon of salt

For your honey, garlic sauce, you’ll need:

• 175ml of chicken (or vegetable) stock
• 40g of honey
• 2 tablespoons of soy sauce
• 2 cloves of grated garlic
• Half a teaspoon of grated ginger
• Half a tablespoon of cornstarch
• 1 tablespoon of water

How to make this air fryer tofu with honey and garlic sauce

Make this delicious dinner time favourite by following the steps:

1. Start by pressing your tofu to remove any liquid.
2. Chop your tofu into small squares.
3. Pop your cubes of tofu into a large mixing bowl.
4. To this bowl, add your corn flour, grated garlic, smoked paprika, onion granules and salt. Mix thoroughly to ensure all the tofu cubes are evenly coated.
5. Move your mixture from the bowl into the air fryer basket. Set your air fryer to 180°C for 20 minutes. Just make sure you give the basket a shake after 10 minutes. Once the 20 minutes are up, shake again and pop it back in for another 5 minutes.
6. As your air fryer tofu is cooking, it’s time to make your sauce. In a saucepan over a medium heat, add your chicken or vegetable stock, honey, soy sauce, and grated garlic and ginger. Bring the mixture to a boil before reducing the heat.
7. Let your mixture simmer, stirring it frequently. This takes around 5 minutes.
8. In a separate bowl, prepare your corn flour and water by combining and whisking together. Pop it into the saucepan and allow it to simmer until your sauce gets thicker.
9. Once your air fryer tofu is ready, remove from the air fryer and introduce it to your saucepan with the sauce inside. Toss so it’s all covered.
10. Move your tofu onto a plate or bowl, serving alongside broccoli and/or rice.
11. Enjoy!

3. Air fryer tofu – popcorn style

If the kids have been begging for chicken nuggets, this alternative is perfect. Not only is it far healthier, but the tofu aids with your menopause or perimenopause symptoms.

It’s quick, easy and makes the perfect snack!

Air fryer tofu popcorn style – ingredients

To make this vegetarian crispy tofu popcorn, you’ll need:

• 1 block of extra-firm tofu
• 4 tablespoons of flour (plain)
• 2 teaspoons of paprika
• 1 teaspoon of mustard (preferably Dijon)
• 125ml of milk (your choice of milk)
• 75g of breadcrumbs
• Half a teaspoon of garlic powder
• 1 tablespoon of bouillon powder

How to make this air fryer tofu (popcorn style)

Satisfy the hunger of people of all ages with this popcorn style air fryer tofu. Simple, fun and perfect with a dip or two. Just follow this recipe:

1. Press your extra firm tofu for a minimum of 30 minutes.
2. Chop your tofu into squares or chunks. These will be your “chicken” nuggets, so adjust to the size of your liking.
3. Move your chopped tofu into a mixing bowl before adding just one tablespoon of flour and paprika. Give it a good mix.
4. In a separate bowl, add your remaining flour, mustard and milk. Whisk together to get rid of lumps.
5. In another bowl, add your breadcrumbs, garlic powder, bouillon powder and paprika. Tip this into a tray. Pop each of these bowls in a line.
6. Set your air fryer to 190°C.
7. Now, begins the line of work! With each piece of tofu, first dip it into the milk mixture, then into the breadcrumbs. Once coated, pop onto a tray. Repeat this process for all of your tofu chunks.
8. Once all your tofu chunks are breadcrumbed, add them to your air fryer basket. You may have to do this in batches, as you don’t want to overlap them if you can help it.
9. Cook your air fryer tofu nuggets for 15 minutes. They should be golden. Repeat until you’ve cooked all of your tofu cubes.
10. Once all of your tofu cubes have been cooked, lower the heat on your air fryer to 160°C and pop all of them back in the basket. Warm them through for 2 to 3 minutes.
11. Serve with your favourite dipping sauce!

Air fryer tofu – in a nutshell

Whether your air fryer tofu is for dinner or a snack, one thing’s for certain: you will adore the crispy, deliciousness that oozes nutrition!

This week, get experimenting with tofu – starting with these 3 gorgeous recipes.

Just make sure you head back here and let me know what you thought.