Keto Vegan Pan-Fried Sesame Tofu

Name: Keto Vegan Pan-Fried Sesame Tofu
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Cuisine: general
Ingredients: Vitasoy Usa Organic Nasoya Extra Firm Tofu; Avocado Oil; Coarse Kosher Salt by Morton; Avocado Oil; Ginger; Garlic; Soy Sauce; Brown Sugar Replacement by Swerve; Rice Vinegar; Sesame Oil; Scallions

256 ratings

Prepare Time 15 minutes

Cook Time 20 minutes

This simple Keto vegan recipe is packed full of Asian flavors and is super easy to make on a weeknight. Extra-firm tofu is sliced thin, then sauteed in oil until crisp on both sides. The tofu is removed from the pan, so a sauce can be created with sauteed ginger and garlic, cooked until fragrant, and when combined with soy sauce and rice vinegar. The pan-fried tofu added back into the pan to mingle with the ginger-garlic soy sauce an then plated and topped with freshly sliced scallions. This is the best-pan-fried sesame tofu! ### How do I ensure good pan-fried tofu? The best way to get extra crispy tofu is to use a paper towel to dry off the excess moisture before searing. However, extra firm tofu already has a lot of its moisture content removed so it can be sliced and go directly into the hot pan. To ensure the best sear, start heating your pan ahead of time to be sure that it is hot. Next, add the oil and swirl the pan. Then add the tofu. When the tofu is added to the pan it should give a good sizzle; if it doesn’t, then you know your pan will need to be hotter at the start next time. ### Is tofu Keto? There isn’t food that is necessary Keto or non-Keto; it is based on a balance of macros (high protein and high fat). While tofu can be Keto, it should be consumed with something high-fat since tofu is very lean. You can pair this tofu with avocado and butter sauteed veggies to help get those healthy fats into the meal. Tofu is not allowed on a strict Paleo diet. ### Is soy sauce Keto? Soy sauce is Keto, but for those that have a wheat sensitivity, opt for tamari instead, which is gluten-free but contains soy. If either allergen is an issue, substitute the soy sauce for coconut aminos in a 1:1 ratio. ### Suggested pairing This dish would be great paired with cauliflower rice and a dark green vegetable like these: ### https://www.carbmanager.com/recipe/cauliflower-rice https://www.carbmanager.com/recipe/Keto-roasted-bok-choy

How to make Keto Vegan Pan-Fried Sesame Tofu

Preheat a medium-sized nonstick skillet over medium-high heat. Wait until the pan is very hot. Add 2 tbsp of oil and swirl the pan to coat it evenly with the oil. Slice the block of tofu into 6 even slices. Place the tofu carefully into the hot pan. The tofu should sizzle well once it hits the pan. Be sure to turn down the heat slightly (to about medium) and allow the tofu to cook on the first side for several minutes until browned and crispy. Sprinkle the tofu with kosher salt.
Flip the tofu and cook it on the second side for several minutes. Instead of timing how long the tofu takes to get crispy, simply cook it until the tofu is nicely golden brown. The more patience you are the crispier the tofu.
Remove the tofu to a clean plate to make room in the pan to make the sauce. The pan should still be on the stove and hot.
In the hot pan, add 1/2 tablespoon of oil and then the minced ginger and garlic. Stir briefly until fragrant about 30 seconds. Then turn off the heat and add the soy, brown sugar sweetener, and rice vinegar. The mixture will bubble slightly and evaporate some. That is ok, that is what you want to happen. There will not be much sauce in the end, just enough for a light glaze.
Add the seared tofu back to the pan and toss to coat. Shingle tofu on a clean plate and top with remaining sauce (most will have clung to the tofu). Drizzle plated tofu with sesame seed oil and top with sliced scallions.

Ingredients of Keto Vegan Pan-Fried Sesame Tofu

Ingredient	Quantity
1. Vitasoy Usa Organic Nasoya Extra Firm Tofu	1 pound
2. Avocado Oil	2 tablespoon
3. Coarse Kosher Salt by Morton	¼ tsp
4. Avocado Oil	½ tablespoon
5. Ginger	1 tablespoon, sliced
6. Garlic	1 tablespoon, chopped
7. Soy Sauce	1 tablespoon
8. Brown Sugar Replacement by Swerve	2 tsp
9. Rice Vinegar	1 tablespoon
10. Sesame Oil	1 teaspoon
11. Scallions	2 large

Keto Vegan Pan-Fried Sesame Tofu nutrients

caloriesKCal: 138.729 caloriesKJ: 580.442 totalCarbs: 3.356 diabetesCarbsADA: 3.356 netCarbs: 2.069 diabetesCarbs: 2.077 fiber: 1.271 starch: 0.571 sugar: 0.606 addedSugar: 0 sugarAlcohols: 0.016 protein: 8.113 fat: 10.411 transFat: 0 monousatFat: 5.371 polyunsatFat: 3.443 omega3Fat: 0.053 omega6Fat: 1.047 saturatedFat: 1.303 cholesterol: 0 vitaminA: 12.55 vitaminC: 2.059 vitaminD: 0 vitaminE: 0.773 vitaminK: 22.566 vitaminB1: 0.009 vitaminB2: 0.013 vitaminB3: 0.119 vitaminB5: 0.025 vitaminB6: 0.028 vitaminB12: 0 potassium: 44.436 magnesium: 4.441 calcium: 67.961 iron: 1.402 zinc: 0.077 copper: 0.015 phosphorus: 10.1 sodium: 230.686 selenium: 0.284 folate: 5.858 choline: 1.59 alcohol: 0 caffeine: 0 gluten: 0.012 manganese: 0.067 conjugatedLinoleicAcid: 0 phyticAcid: 7.764 xylitol: 0.001 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.004 inositol: 0.003 mannitol: 0.008

Frequently Asked Questions

Is exercise necessary for success on a keto diet?

Exercise can enhance the effects of a keto diet by improving insulin sensitivity, burning additional calories, and promoting overall health. However, weight loss can still occur without intense exercise.

Is fruit allowed on a keto diet?

While many fruits are high in carbs, some berries like strawberries and blackberries can be consumed in moderation on a keto diet.

How do I calculate my macros for a keto diet?

You can calculate your macros by determining your daily caloric needs and then allocating a specific percentage of calories to carbs, fats, and proteins based on your keto goals.

Are there keto options for fast food breakfast?

Yes, you can order breakfast items like egg and cheese sandwiches without the bun or breakfast bowls with scrambled eggs, meats, and vegetables.

Is intermittent fasting recommended with a keto diet?

Many people combine intermittent fasting with the keto diet for enhanced results. Fasting periods can help deplete glycogen stores and speed up the process of entering ketosis.

Author David Brown

Keto Vegan Pan-Fried Sesame Tofu

Frequently Asked Questions

Is exercise necessary for success on a keto diet?

Is fruit allowed on a keto diet?

How do I calculate my macros for a keto diet?

Are there keto options for fast food breakfast?

Is intermittent fasting recommended with a keto diet?

Related Recipes

The Ultimate Keto Strawberry Cheesecake

Low Carb Beet Cashew Hummus

Keto Red Pepper and Olive Dip

Keto Blueberry Glazed Donuts