Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

Asian Tofu Salad, High in Protein, Low-carb (20 min, Vegan)

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Sometimes you’ve just gotta try something new. And that’s exactly what this Asian Tofu Salad is all about. How often do you get to throw radishes, pineapple and tofu together?

It’s a crispy, crunchy, and colourful mix of appealing foods – and exceptionally healthy to boot!

The dressing is a work of art too – just imagine a bit of oil, maple syrup, lime, spicy sauce and a few peanuts all sloshing around together – what could be better? 😉

Another reason why I had to try out this tofu salad (thanks to Jamie Oliver for the inspiration) was that I was looking for a vegan dish that is high in protein and low in carbs at the same time.

You won’t believe how difficult that is to find!

But I was successful: for 450 calories you get 18g of protein and just 37g of carbs! I dare you to show me a vegan dish with similar stats!

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Still, I came across a challenge every ambitious vegetarian has to face sooner or later – making crispy delicious tofu. Lucky enough I found it’s super easy!

How to make crispy tofu

All you need is a 400g pack (14 oz) of firm tofu and about 2-3 tablespoons of olive oil.

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Press out some excess moisture of the tofu block. Then slice it into small cubes, about 1 cm squared.

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Heat up about 2 tbsp of oil in a pan on medium heat and then add the tofu.

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Fry for about 15 minutes. Add some more olive oil if the tofu starts to stick to the pan. Make sure to add some salt too. Stir every three minutes or so.

Patience is a virtue: the tofu starts crispening up after about 10 minutes, so give it the time it needs! 

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Make sure you try them along the way and see if you need to add more salt or let them get more crispy.

Crispy Tofu Salad, High in Protein, Low-carb and Vegan | hurrythefoodup.com

Et voila. Perfect tofu cubes!

Asian Tofu Salad
4.75 from 16 votes
Asian Tofu Salad, High in Protein, Low-carb and Vegan. A crunchy and colourful mix of delicious vegan foods that look great and taste even better!
Cuisine:Asian, Vegan
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Servings:2 people
Calories:496kcal

Ingredients

  • 14 oz firm tofu (ideally get fresh tofu from the supermarket)
  • 1 cup bean sprouts
  • ½ bunch radishes
  • ½ medium cucumber
  • 1 handful spinach
  • 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
  • 1 tbsp olive oil

For the dressing

Instructions

  • Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter). In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
  • Next up: wash your veggies!
  • Slice the radishes.
  • Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  • Cut the pineapple into small chunks as well.
  • Throw everything into a bowl along with the spinach and bean sprouts.

Now to the dressing

  • Combine olive oil, honey, sriracha, lime juice, salt and pepper and toss it into the salad.
  • Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
  • Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  • Enjoy!

NOTES

Adapted from Jamie Oliver. Awesome salad!!
HAVING LEFTOVERS? No problem! You can throw in the bean sprouts, pineapple or radish into this lovely Vegetable Stir Fry or this tasty as Fake Lo Mein.
IF YOU LIKED THIS RECIPE: Then you need to check out our Asian Style Pasta Salad too! And while we’re at it, how about this awesomely named Dragon Noodle Stir Fry?

Nutrition

Nutrition Facts
Asian Tofu Salad
Serving Size
 
531 g
Amount per Serving
Calories
496
% Daily Value*
Fat
 
37
g
57
%
Saturated Fat
 
5
g
31
%
Sodium
 
320
mg
14
%
Potassium
 
442
mg
13
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
11
g
12
%
Protein
 
24
g
48
%
Vitamin A
 
1573
IU
31
%
Vitamin C
 
37
mg
45
%
Calcium
 
313
mg
31
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




22 comments
  1. Always a fan of Asian flavors and dishes! So yum!

  2. What a gorgeous salad. I love that you have used brussels sprouts. They are fabulous in salads!

    1. there are no brussel sprouts

  3. I love the perfectly browned tofu cubes…I haven’t had many tofu salads, just mainly cooked in stir-fry. The dressing sounds delicious as well!

  4. Ooh yum this sounds so good! I have only recently convinced my husband that tofu is awesome, so we have been eating it a lot more lately – and this version sounds so good!

    1. It’s great! I was really put off tofu the first few times I ate it because I found it soggy and bland. This way it isn’t 🙂

  5. mmm, i’ve never tried a cold asian salad before! (minus vermicelli bowls, but i dont think that really counts…). The dressing sounds delish – light and a bit spicy. pinning!

  6. Love the flavor combo going on here! Plus that step by step on how to make crispy tofu is super useful! Sharing 🙂

  7. 5 stars
    What a good idea. Thanks for sharing.

  8. When preparing tofu, I usually press out all of the moisture. Or at least as much as I can. Is that step unnecessary for this recipe? Btw, my husband, son and I are hooked on your Buddha bowl ideas. Love them. Thanks!!

    1. Hi Melissa! First of all thanks so much for the props on our Buddha Bowl article! It took us some time to put together, but it was lot’s of fun too!
      As to the tofu: yes, press out the liquid if possible. Definitely will shorten the time till the tofu is crispy 🙂
      I’ll add it to the recipe description, good point!

  9. 5 stars
    Just made this today on my day one of your veggie meal plan for weight loss. It is so delicious!! I have been a vegetarian most of my life, but I usually hate to cook. My first attempt at tofu and dressing both turned out so beautiful. Thank you for the recipe and the clear instructions for noobs like myself. So proud of myself! Now about cleaning up the kitchen…

    1. You’re very welcome, Chandra! Really cool to hear the salad turned out nicely and found the instructions easy to follow 🙂
      Did you go for frying or baking the tofu?

      1. Fried and it was as good, if not better, than my favorite tofu from a local Thai place. I’m thinking making my own tofu pad Thai might be in my future! Thanks again. ☺

        1. oh wow!! Actually a pad Thai is also on my to-do list. I had loads of it when I was in Thailand. Love that dish 😀

        2. That sounds awesome!!

      2. I was not a salad person until now! I crave this recipe on a daily, thanks alot! 😉 Great textures… crunchy, soft, crispy. Not boring like most salads and the dressing is one of the best I have had! Sweet and tangy! Pairs nice with the tofu and veggies. Thanks for always providing consistently delicious recipes!

        1. Haha excellent! I agree, a certain type of salad can just grab you anytime and keep you craving it. Glad you enjoyed it Jamey!

  10. 5 stars
    Tried this last night to try and eat tofu (only used tofu once before and it was blaaa). This salad was really good. I had the leftovers for lunch today and it was just as good the day after making. Definitely making this again. I did swap the peanuts for cashew nuts though 🙂

    1. Woop! Great to hear, Nat. I also wasn’t a fan of tofu the very first time I tried it. It does tend to grow on you :D. Really glad you enjoyed! Haha I think that’s a fair shout with the nuts, too 🙂

  11. 5 stars
    Delicious! Wonderful salad as is, and also worked great stuffed into spring roll wrappers for a little variety. Will definitely make again!

    1. Ah, that’s wonderful to hear, Jenna!!

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan

  • Female and Male Version
  • Grocery List
  • Min 25g protein per recipe