Looking for a zesty way to power up your high-protein diet? This sweet & sour tofu recipe might be your new best friend. Tofu’s naturally high protein content helps keep you energized, while the tangy sauce adds a flavorful pop you won’t want to miss. By the end of this post, you’ll feel confident whipping up a dish that’s hearty, delicious, and perfect for your weekly meal plan.
Reap tofu’s perks
Tofu is a rock star when it comes to plant-based protein. A typical 3.5-ounce serving can pack around eight grams of protein, which supports muscle repair and keeps you feeling full. This makes tofu an easy choice if you’re looking for a meatless option that still delivers on nutrition. Plus, tofu soaks up flavors like a sponge—ideal for sweet-and-tangy combos.
Here’s where the magic happens: combining the subtle, creamy texture of tofu with a sweet and sour sauce gives you a tasty meal that won’t feel heavy. If you usually shy away from tofu, give this recipe a try. You might end up loving the contrast of crisp tofu pieces with a sticky glaze you can’t resist.
Gather your ingredients
Before you start, lay everything out on the counter. You’ll want to keep it simple, so no complicated shopping required. Here’s what you’ll need:
- Tofu (firm or extra-firm, about 14 ounces)
- Bell peppers (any color, sliced)
- Onion (half, sliced)
- Pineapple chunks (optional for extra tang)
- Cornstarch (around 2 tablespoons)
- Oil (for pan-frying)
- Minced garlic (1 to 2 cloves)
- Minced ginger (1 teaspoon, optional)
Basic sauce components
- Tomato ketchup (3 tablespoons)
- Vinegar (2 tablespoons, rice vinegar works well)
- Soy sauce (2 tablespoons)
- Brown sugar or honey (1 to 2 tablespoons, adjust sweetness to taste)
- Pinch of salt and pepper
Optional extras
- Red chili flakes for heat
- Sesame seeds for garnish
- Green onions for a pop of color
Cook your tofu
Let’s get cooking step by step. Think of it like layering flavors to build the perfect balance of sweet, sour, and savory.
- Press the tofu. Wrap your tofu in a clean kitchen towel or paper towels, then place a small weight on top (like a plate) for 10–15 minutes. This helps remove excess moisture so your tofu crisps up better.
- Cube and coat. Cut the tofu into cubes (about 1-inch). Toss them with cornstarch, salt, and pepper. This light coating locks in texture when frying.
- Sear until golden. Heat a drizzle of oil in a skillet over medium-high heat. Place the tofu cubes in a single layer, cooking for 2–3 minutes on each side until they’re lightly browned. A little patience here goes a long way in getting them crispy.
Elevate the flavors
Once your tofu is golden, it’s time to bring out the sweet and sour magic.
- Sauté your veggies. In the same pan, add a touch more oil if needed. Toss in bell peppers and onions, plus any other veggies you love. Stir-fry for a few minutes until they’re slightly softened.
- Add sauce ingredients. Whisk together ketchup, vinegar, soy sauce, sugar, garlic, and ginger. Pour the mixture into the pan, letting it simmer for a minute or two. If you like extra tang, stir in pineapple chunks.
- Combine with tofu. Return the tofu to the pan and gently stir so every piece is coated. Let the sauce thicken and cling to the tofu and vegetables.
You’ll see the sauce transform into a glossy coating that’s both sweet and sharp. Taste-test along the way and adjust seasoning to your preference—maybe add a sprinkle of red chili flakes if you want more bite.
Summarize the dish
That’s it. You’ve mastered a sweet & sour tofu meal that’s high in protein and even higher in flavor. Plate everything up, sprinkle with sesame seeds or green onions, and dig in while it’s hot. If you’re prepping lunches for the week, this dish also reheats well—just store it in an airtight container and warm it up when you’re ready for a protein-packed feast.
Whether it’s your first time making tofu or your hundredth, this recipe helps you enjoy a fresh spin on a classic takeout favorite. Feel free to tweak the sauce, experiment with different veggies, or serve it over quinoa for an extra protein boost. You’ve got a delicious, satisfying meal in your hands. Enjoy!
High-Protein Diet Recipe for Sweet & Sour Tofu
Ingredients
Tofu (firm or extra-firm, about 14 ounces)
Bell peppers (any color, sliced)
Onion (half, sliced)
Pineapple chunks (optional for extra tang)
Cornstarch (around 2 tablespoons)
Oil (for pan-frying)
Minced garlic (1 to 2 cloves)
Minced ginger (1 teaspoon, optional)
- Basic sauce components
Tomato ketchup (3 tablespoons)
Vinegar (2 tablespoons, rice vinegar works well)
Soy sauce (2 tablespoons)
Brown sugar or honey (1 to 2 tablespoons, adjust sweetness to taste)
Pinch salt and pepper
Directions
- Cook your tofu
- Press the tofu. Wrap your tofu in a clean kitchen towel or paper towels, then place a small weight on top (like a plate) for 10–15 minutes. This helps remove excess moisture so your tofu crisps up better.
- Cube and coat. Cut the tofu into cubes (about 1-inch). Toss them with cornstarch, salt, and pepper. This light coating locks in texture when frying.
- Sear until golden. Heat a drizzle of oil in a skillet over medium-high heat. Place the tofu cubes in a single layer, cooking for 2–3 minutes on each side until they’re lightly browned. A little patience here goes a long way in getting them crispy.
- Elevate the flavors
- Sauté your veggies. In the same pan, add a touch more oil if needed. Toss in bell peppers and onions, plus any other veggies you love. Stir-fry for a few minutes until they’re slightly softened.
- Add sauce ingredients. Whisk together ketchup, vinegar, soy sauce, sugar, garlic, and ginger. Pour the mixture into the pan, letting it simmer for a minute or two. If you like extra tang, stir in pineapple chunks.
- Combine with tofu. Return the tofu to the pan and gently stir so every piece is coated. Let the sauce thicken and cling to the tofu and vegetables.
