15 Flavorful Low Carb Tofu Recipes for Healthy Meals

Low carb tofu recipes are a perfect way to enjoy plant-based protein without the extra carbs.

Tofu is versatile, absorbs flavors well, and pairs beautifully with vegetables, sauces, and spices.

These 15 low carb tofu recipes will inspire you to create healthy, delicious meals at home.

From stir-fries and salads to baked, grilled, or skillet dishes, there’s a recipe for every craving.

Using fresh ingredients, low-carb sauces, and seasonings ensures every dish is flavorful and satisfying.

Low carb tofu recipes are ideal for weeknight dinners, meal prep, or quick lunches.

Discover how easy it is to enjoy nutritious, low carb tofu meals anytime.

15 Flavorful Low Carb Tofu Recipes for Healthy Meals

Low carb tofu recipes are healthy, versatile, and packed with flavor.

These 15 recipes show that plant-based meals can be both satisfying and low in carbs.

From stir-fries and salads to baked, grilled, or skillet dishes, there’s something for every palate.

Using fresh ingredients, herbs, and low-carb sauces ensures balanced and tasty meals.

These recipes make weeknight dinners, meal prep, and family meals simple and stress-free.

Enjoy nutritious and flavorful tofu dishes while keeping your carb intake low.

Elevate your cooking with these easy and delicious low carb tofu recipes.

Crispy Garlic Tofu Stir-Fry

This Crispy Garlic Tofu Stir-Fry is crunchy, savory, and packed with flavor.

Firm tofu is pan-fried to a golden crisp, then tossed with garlic, soy sauce, and fresh vegetables for a low-carb, protein-rich meal.

The combination of textures and bold flavors makes it satisfying and healthy.

Perfect for a quick weeknight dinner or meal prep.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup broccoli florets
• 1/2 cup sliced bell peppers
• 2 tablespoons soy sauce or coconut aminos
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large skillet over medium-high heat.
• Add tofu cubes and fry until golden and crispy on all sides.
• Remove tofu and set aside.
• Sauté garlic, broccoli, and bell peppers for 3–4 minutes until tender-crisp.
• Return tofu to the skillet, add soy sauce, sesame oil, and red pepper flakes; toss well.

This tofu stir-fry is crunchy, flavorful, and satisfying.

Perfect as a low-carb main dish or protein-packed side.

It’s versatile, quick, and keeps well for meal prep.

A healthy, flavorful, and easy dinner.

Spicy Tofu Lettuce Wraps

These Spicy Tofu Lettuce Wraps are bold, flavorful, and low-carb.

Tofu is crumbled and sautéed with garlic, ginger, and chili sauce, then served in crisp lettuce leaves.

The combination of spicy, savory, and fresh textures makes it an exciting supper.

Perfect for a light meal or appetizer.

Ingredients:

• 1 block firm tofu, crumbled
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon low-carb chili sauce
• 1 tablespoon soy sauce or coconut aminos
• 1 head butter or romaine lettuce, leaves separated
• 2 green onions, sliced
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté garlic and ginger for 1–2 minutes.
• Add crumbled tofu, chili sauce, soy sauce, salt, and pepper; cook 5–6 minutes until heated through.
• Spoon tofu mixture into lettuce leaves and garnish with green onions.

These tofu wraps are spicy, savory, and refreshing.

Perfect for low-carb lunches or dinners.

They are light, flavorful, and protein-packed.

A quick, easy, and satisfying meal.

Tofu and Spinach Creamy Skillet

This Tofu and Spinach Creamy Skillet is rich, savory, and low in carbs.

Tofu is lightly browned and simmered with garlic, spinach, and a creamy coconut sauce for a comforting meal.

The creamy texture enhances the tofu while keeping the dish healthy and satisfying.

Perfect for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 2 tablespoons olive oil
• 3 cups fresh spinach
• 3 cloves garlic, minced
• 1/2 cup coconut cream
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat.
• Add tofu and sauté until lightly browned on all sides.
• Add garlic and sauté for 1–2 minutes.
• Stir in spinach, coconut cream, paprika, salt, and pepper; simmer 3–4 minutes until spinach is wilted and sauce thickened.
• Serve warm as a main or side dish.

This tofu skillet is creamy, flavorful, and satisfying.

The combination of spinach and coconut cream enhances the tofu’s texture.

It’s a low-carb, protein-rich, and comforting meal.

Perfect for healthy weeknight dinners.

Lemon Herb Baked Tofu

This Lemon Herb Baked Tofu is zesty, tender, and full of flavor.

Tofu is marinated in lemon juice, olive oil, garlic, and herbs, then baked to perfection for a low-carb, protein-packed supper.

The marinade infuses the tofu while keeping it moist and flavorful.

Perfect for salads, bowls, or as a main dish.

Ingredients:

• 1 block firm tofu, pressed and cubed
• Juice of 1 lemon
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Mix lemon juice, olive oil, garlic, thyme, oregano, salt, and pepper.
• Marinate tofu in the mixture for 15–30 minutes.
• Arrange tofu on a baking sheet and bake 20–25 minutes, flipping halfway, until golden.
• Serve warm with vegetables or salads.

This baked tofu is zesty, tender, and flavorful.

Perfect as a low-carb main or protein-rich addition to salads.

It’s versatile, healthy, and satisfying.

A light, easy, and delicious meal.

Tofu and Cauliflower Curry

This Tofu and Cauliflower Curry is aromatic, creamy, and low in carbs.

Tofu and cauliflower are simmered in a coconut-based curry sauce with garlic, ginger, and spices for a hearty, flavorful supper.

The slow simmer enhances the flavors while keeping it healthy and satisfying.

Perfect for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 2 cups cauliflower florets
• 1 cup coconut milk
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté garlic and ginger for 1–2 minutes.
• Add tofu cubes and cauliflower; cook 3–4 minutes.
• Stir in coconut milk, curry powder, turmeric, salt, and pepper; simmer 8–10 minutes until cauliflower is tender and sauce thickened.
• Garnish with fresh cilantro before serving.

This tofu curry is aromatic, creamy, and satisfying.

The tofu absorbs the curry flavors perfectly, and cauliflower adds texture.

It’s low-carb, protein-packed, and hearty.

Perfect for a wholesome, healthy, and flavorful supper

Spicy Peanut Tofu Stir-Fry

This Spicy Peanut Tofu Stir-Fry is bold, savory, and low in carbs.

Tofu is pan-fried until golden and tossed with a creamy peanut sauce, garlic, ginger, and crisp vegetables.

The combination of textures and flavors creates a satisfying and protein-rich meal.

Perfect for a quick weeknight supper or meal prep.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 tablespoons peanut butter (unsweetened)
• 2 tablespoons soy sauce or coconut aminos
• 1 tablespoon olive oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1/2 cup sliced bell peppers
• 1/4 teaspoon red pepper flakes (optional)

Instructions:

• Heat olive oil in a skillet over medium-high heat.
• Pan-fry tofu until golden and crispy on all sides; remove and set aside.
• Sauté garlic and ginger for 1–2 minutes.
• Add broccoli and bell peppers; cook 3–4 minutes until tender-crisp.
• Stir in peanut butter, soy sauce, and red pepper flakes; add tofu back and toss well.

This tofu stir-fry is creamy, savory, and satisfying.

The peanut sauce clings perfectly to tofu and vegetables.

It’s a low-carb, protein-packed, and flavorful meal.

Perfect for a quick and healthy dinner.

Tofu and Mushroom Skillet

This Tofu and Mushroom Skillet is hearty, savory, and low in carbs.

Tofu is sautéed with mushrooms, onions, and garlic in a light soy-based sauce for a flavorful supper.

The combination of umami mushrooms and golden tofu makes it comforting and protein-rich.

Ideal for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 2 cups sliced mushrooms
• 1/2 cup diced onions
• 2 cloves garlic, minced
• 2 tablespoons soy sauce or coconut aminos
• 1 tablespoon olive oil
• 1/2 teaspoon black pepper
• 1/4 teaspoon dried thyme

Instructions:

• Heat olive oil in a skillet over medium heat.
• Add tofu cubes and sauté until golden on all sides; remove and set aside.
• Sauté onions and garlic for 2–3 minutes.
• Add mushrooms, black pepper, and thyme; cook until mushrooms release liquid and soften.
• Return tofu to skillet, add soy sauce, and toss to coat.

This skillet is savory, hearty, and satisfying.

The tofu is tender, and mushrooms provide deep umami flavor.

It’s a low-carb, protein-rich, and quick meal.

Perfect for an easy, healthy dinner.

Lemon Garlic Tofu with Asparagus

This Lemon Garlic Tofu with Asparagus is fresh, zesty, and low in carbs.

Tofu is pan-seared and tossed with roasted asparagus, garlic, and a bright lemon sauce.

The tangy lemon balances the savory garlic for a refreshing and satisfying supper.

Perfect for a light weeknight dinner or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Juice and zest of 1 lemon
• Salt and pepper to taste
• 1/4 teaspoon crushed red pepper (optional)

Instructions:

• Heat 1 tablespoon olive oil in a skillet over medium-high heat.
• Sear tofu cubes until golden; remove and set aside.
• In the same skillet, add remaining olive oil and sauté garlic for 1–2 minutes.
• Add asparagus, salt, pepper, and red pepper flakes; cook 4–5 minutes until tender-crisp.
• Return tofu to skillet, drizzle lemon juice and zest, toss to combine.

This tofu dish is zesty, flavorful, and satisfying.

The asparagus adds crunch while tofu stays tender.

It’s a low-carb, protein-packed, and refreshing meal.

Perfect for quick and healthy dinners.

Tofu and Zucchini Noodles with Pesto

This Tofu and Zucchini Noodles with Pesto is aromatic, creamy, and low in carbs.

Tofu is sautéed and served over spiralized zucchini noodles tossed in fresh basil pesto for a light supper.

The pesto adds flavor without excess carbs, making it perfect for a healthy dinner.

Ideal for weeknight meals or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 3 medium zucchinis, spiralized
• 1/4 cup basil pesto (low-carb, sugar-free)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 2 tablespoons pine nuts (optional)

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté tofu cubes until golden; remove and set aside.
• In the same skillet, sauté garlic for 1 minute.
• Add zucchini noodles and cook 2–3 minutes until slightly softened.
• Remove from heat, toss with pesto and tofu; sprinkle with pine nuts if desired.

This tofu dish is fresh, creamy, and satisfying.

The zucchini noodles absorb the pesto while tofu stays flavorful.

It’s a low-carb, protein-rich, and aromatic meal.

Perfect for a light, healthy supper.

Spicy Tofu Coconut Curry

This Spicy Tofu Coconut Curry is aromatic, creamy, and low in carbs.

Tofu and vegetables are simmered in coconut milk with curry spices for a rich and comforting supper.

The slow simmer enhances flavors while keeping it healthy and satisfying.

Perfect for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 1 cup cauliflower florets
• 1 cup sliced bell peppers
• 1 cup coconut milk
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 teaspoon curry powder
• 1/4 teaspoon chili flakes
• 1 tablespoon olive oil
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté garlic and ginger for 1–2 minutes.
• Add tofu, cauliflower, bell peppers, curry powder, and chili flakes; cook 4–5 minutes.
• Stir in coconut milk; simmer 8–10 minutes until vegetables are tender and sauce thickened.
• Garnish with fresh cilantro before serving.

This tofu curry is creamy, spicy, and satisfying.

The tofu absorbs the rich curry flavors perfectly.

It’s a low-carb, protein-packed, and comforting meal.

Ideal for a flavorful and healthy supper

Tofu and Broccoli Alfredo

This Tofu and Broccoli Alfredo is creamy, rich, and low in carbs.

Firm tofu is blended into a smooth sauce with garlic and Parmesan, then tossed with steamed broccoli for a comforting supper.

The sauce coats the vegetables perfectly, creating a hearty and satisfying low-carb dish.

Perfect for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 3 cups broccoli florets
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/2 cup unsweetened almond milk
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 teaspoon nutmeg (optional)

Instructions:

• Steam broccoli until tender, set aside.
• Heat olive oil in a skillet over medium heat; sauté garlic for 1–2 minutes.
• Add tofu, almond milk, Parmesan, salt, pepper, and nutmeg; blend using an immersion blender until smooth.
• Toss sauce with broccoli and cook 2–3 minutes to combine flavors.

This tofu Alfredo is creamy, savory, and satisfying.

Broccoli and tofu absorb the flavors beautifully.

It’s a protein-rich, low-carb, and comforting meal.

Perfect for healthy weeknight dinners.

Honey Garlic Tofu (Low Carb Version)

This Honey Garlic Tofu is savory, sweetened naturally with a low-carb sweetener, and full of flavor.

Crispy tofu is coated in a garlicky, slightly sweet sauce for a quick, protein-packed supper.

The dish balances sweet, savory, and umami flavors for maximum satisfaction.

Perfect for a healthy weeknight dinner.

Ingredients:

• 1 block firm tofu, cubed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons low-carb sweetener (like erythritol)
• 2 tablespoons soy sauce or coconut aminos
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 2 green onions, sliced for garnish

Instructions:

• Heat olive oil in a skillet over medium-high heat.
• Pan-fry tofu until golden and crispy; remove and set aside.
• In the same skillet, sauté garlic 1–2 minutes.
• Add sweetener, soy sauce, and red pepper flakes; stir until sauce thickens slightly.
• Return tofu to skillet and toss to coat; garnish with green onions.

This tofu dish is crispy, flavorful, and satisfying.

The sauce clings perfectly to the tofu.

It’s a low-carb, protein-packed, and quick supper.

Ideal for weeknight dinners or meal prep.

Tofu and Cauliflower Stir-Fry

This Tofu and Cauliflower Stir-Fry is crunchy, flavorful, and low in carbs.

Tofu is sautéed with cauliflower, garlic, and ginger in a light soy sauce for a healthy, protein-rich supper.

The cauliflower absorbs the sauce while staying slightly crisp.

Perfect for quick dinners or batch cooking.

Ingredients:

• 1 block firm tofu, cubed
• 2 cups cauliflower florets
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 tablespoons soy sauce or coconut aminos
• 1 tablespoon olive oil
• 1/4 teaspoon chili flakes
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium-high heat.
• Pan-fry tofu until golden; remove and set aside.
• Sauté garlic and ginger 1–2 minutes.
• Add cauliflower and chili flakes; cook 5–6 minutes until tender-crisp.
• Return tofu to skillet, add soy sauce, toss to coat.

This stir-fry is crunchy, flavorful, and satisfying.

Tofu remains crispy, and cauliflower absorbs the sauce.

It’s a low-carb, protein-rich, and healthy meal.

Perfect for quick weeknight dinners.

Tofu Eggplant Curry (Low Carb)

This Tofu Eggplant Curry is aromatic, creamy, and low in carbs.

Tofu and eggplant are simmered in a coconut-based curry sauce with garlic, ginger, and spices for a hearty supper.

The slow simmer melds flavors beautifully while keeping it light and satisfying.

Perfect for weeknight dinners or meal prep.

Ingredients:

• 1 block firm tofu, cubed
• 1 medium eggplant, diced
• 1 cup coconut milk
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 teaspoon curry powder
• 1/4 teaspoon turmeric
• 1 tablespoon olive oil
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté garlic and ginger for 1–2 minutes.
• Add tofu and eggplant; cook 5 minutes until slightly browned.
• Stir in coconut milk, curry powder, turmeric, and salt; simmer 8–10 minutes until vegetables are tender.
• Garnish with fresh cilantro before serving.

This tofu curry is creamy, flavorful, and satisfying.

Eggplant absorbs the curry while tofu stays tender.

It’s low-carb, protein-packed, and hearty.

Perfect for a wholesome, healthy supper.

---

Tofu Zoodles with Garlic Butter

This Tofu Zoodles with Garlic Butter is light, fresh, and low in carbs.

Tofu is pan-seared and served over zucchini noodles tossed in a garlic-butter sauce for a satisfying supper.

The dish is fresh, protein-rich, and perfect for quick weeknight dinners.

Ideal for low-carb meal prep or light dinners.

Ingredients:

• 1 block firm tofu, cubed
• 3 medium zucchinis, spiralized
• 2 tablespoons butter or olive oil
• 3 cloves garlic, minced
• Salt and pepper to taste
• 1/4 teaspoon red pepper flakes (optional)
• 2 tablespoons chopped parsley

Instructions:

• Heat butter or olive oil in a skillet over medium heat.
• Pan-sear tofu until golden and crispy; remove and set aside.
• Sauté garlic 1–2 minutes until fragrant.
• Add zucchini noodles; cook 2–3 minutes until tender but slightly crisp.
• Return tofu to skillet, toss with noodles, sprinkle parsley, and season with red pepper flakes if desired.

This tofu dish is fresh, flavorful, and satisfying.

Tofu stays golden, and zoodles absorb the garlic-butter sauce.

It’s low-carb, protein-rich, and easy to prepare.

Perfect for a quick, healthy supper.