Eating keto is all about limiting carbs and focusing on healthy fats and proteins. For many, tofu seems like it would be off limits on the keto diet. But with some creativity, tofu can absolutely be included in a ketogenic lifestyle.
Can you eat tofu on keto?
Yes, you can eat tofu on a keto diet. Tofu is low in carbohydrates and high in protein, making it a great meat substitute for vegetarians and vegans doing keto. One 3-ounce serving of firm tofu contains:
- Calories: 70
- Fat: 4g
- Carbs: 2g
- Fiber: 1g
- Net carbs: 1g
- Protein: 7g
As you can see, tofu is very low carb, especially when accounting for fiber. It’s also a complete protein containing all 9 essential amino acids. This makes it a nutritious plant-based protein to include in a well-balanced ketogenic diet.
Keto-friendly ways to prepare tofu
There are lots of delicious ways to prepare tofu that keep it keto-friendly:
1. Baked tofu
Baking gives tofu a crispy texture and allows it to absorb flavors from sauces and seasonings. Try marinating firm tofu in soy sauce, garlic, and ginger before baking until crispy.
2. Tofu scramble
Give tofu a scramble treatment for a protein-packed breakfast. Simply crumble firm tofu and cook with eggs, veggies, herbs and spices for a savory morning meal.
3. Tofu frittata
Blend silken tofu into beaten eggs before cooking up a veggie-packed frittata. The tofu gives a protein punch without too many extra carbs.
4. Tofu taco meat
Use crumbled tofu sautéed with taco seasoning as a replacement for ground beef in all your favorite Mexican dishes.
5. Crispy tofu cubes
Coat tofu cubes in egg and parchment then bake or air fry until perfectly crispy. Toss in buffalo or teriyaki sauce for yummy protein-packed appetizers.
6. Tofu veggie stir fry
Stir fries are an easy keto dinner. Simply chop firm tofu into cubes and stir fry with broccoli, bell peppers, snap peas, and carrots in sesame oil and soy sauce.
7. Tofu curry
Tofu soaks up rich curry sauce beautifully. Cook cubed extra firm tofu in a coconut milk based curry along with cauliflower, spinach and herbs.
8. Tofu noodle soup
Add both soft and firm tofu to bone broth with kelp noodles, baby bok choy, shiitake mushrooms and ginger for a cozy low-carb soup.
9. Tofu veggie skewers
Marinate firm tofu in a Greek yogurt sauce overnight. Skewer with cherry tomatoes, bell peppers and mushrooms. Grill until charred for mouthwatering appetizers.
10. Tofu pesto zoodles
Blend tofu into a creamy pesto sauce and toss with spiralized zucchini noodles. Top with Parmesan cheese and pine nuts for a quick veggie meal.
Keto-friendly tofu marinades and sauces
Since tofu is pretty bland on its own, marinades and sauces help pump up the flavor. Here are some keto-approved options:
- Soy sauce
- Sesame oil
- Rice wine vinegar
- Fresh ginger
- Garlic
- Chili garlic sauce
- Gochujang
- Peanut sauce
- Tomato sauce
- Pesto
- Buffalo hot sauce
- Teriyaki sauce
- Jalapenos
- Salsa
- Tahini
When buying pre-made sauces, be sure to check the carb counts. Many thick, sugary sauces may be too high in carbs for keto.
What about tofu noodles?
Tofu can also be transformed into low-carb noodles, perfect for stir fries or Asian dishes. Brands like House Foods and Explore Asian sell several varieties of keto-friendly tofu noodles made from just tofu and water.
A 4-ounce serving of tofu noodles contains around:
- Calories: 60
- Fat: 2g
- Carbs: 3g
- Fiber: 2g
- Net carbs: 1g
- Protein: 7g
With just 1 gram of net carbs per serving, these noodles are a great swap for pasta or rice on a ketogenic diet. They come pre-prepared so they are ready to use straight out of the package.
Does cooking tofu a certain way make it more keto-friendly?
Tofu doesn’t have to be prepared any special way to be keto-friendly. However, some cooking methods may better highlight tofu’s protein content:
- Firm/extra firm: Best for baking, stir-fries, skewers, scrambles. Holds shape well.
- Soft: Best for smoothies, desserts, sauces. Blends easily.
- Silken: Great for blending into dips, salad dressings, shakes. Very smooth texture.
Pressing or freezing tofu can also help remove water for a more protein-dense, meaty texture.
Tofu nutrition facts
Here is the full nutrition breakdown for a 3-ounce serving of firm tofu:
| Calories | 70 |
|---|---|
| Fat | 4g |
| Saturated fat | 0.5g |
| Carbohydrates | 2g |
| Fiber | 1g |
| Sugar | 0g |
| Protein | 7g |
| Calcium | 350mg |
| Iron | 2mg |
| Potassium | 120mg |
| Sodium | 15mg |
As you can see, tofu is a nutritious vegan protein option that fits perfectly into a keto lifestyle.
Potential downsides of eating tofu on keto
While tofu can certainly be part of a ketogenic diet, there are a few potential downsides to consider:
- Goitrogens: Tofu contains goitrogens, compounds that may affect thyroid function by inhibiting iodine uptake. However, cooking and fermenting tofu reduces goitrogen content.
- Estrogen-like effects: Soy contains isoflavones that mimic estrogen in the body. Consuming large amounts of soy may cause hormonal issues in some individuals.
- Digestive issues: Some people experience gas and bloating from eating tofu and other soy products. This is more likely in those with digestive sensitivities.
- Lectins: Raw tofu contains lectins, proteins that may irritate the gut lining. Cooking destroys most lectins making tofu safer to eat.
These potential concerns should not deter people from including moderate amounts of tofu in an otherwise healthy keto diet. Those with thyroid issues or hormonal imbalances may want to limit soy intake and monitor symptoms.
Tofu keto recipes
Here are some delicious keto-friendly recipes featuring tofu:
Savory tofu recipes
- Crispy Keto Tofu Stir Fry
- Keto Tofu Tikka Masala
- Keto Teriyaki Tofu Stir Fry
- Keto Tofu Tacos
- Keto Crack Slaw with Tofu
Sweet tofu recipes
- Keto Tofu Chocolate Pudding
- Keto Chocolate Tofu Mousse
- Keto Tofu Cheesecake
- Keto Tofu Flan
- Keto Tofu Fudge Pops
Tips for cooking with tofu on keto
Follow these tips for getting the most out of tofu on a keto diet:
- Press tofu before cooking to remove excess moisture for a firmer, meatier texture.
- Freeze then thaw tofu for a spongy texture that soaks up marinades.
- Choose firmer varieties of tofu for stir fries, skewers and baking.
- Use soft or silken tofu for smoothies, desserts, dressings and dips.
- Marinate or season tofu well. It absorbs surrounding flavors.
- Add protein powders or flax meal to further increase protein content.
- Saute, bake or air fry instead of deep frying for healthier fat options.
- Be mindful of carb counts in pre-made sauces.
Common questions about tofu on keto
Is tofu keto?
Yes, tofu is generally keto-friendly, containing only 1-2 net grams of carbs per serving. As a plant-based protein, it’s a great vegetarian and vegan option for ketogenic diets.
Is tofu inflammatory?
Tofu contains compounds called isoflavones that mimic estrogen in the body. Eating large amounts of soy may cause inflammation in some individuals, especially women. Sticking to moderate portions of fermented soy like tempeh and natto may be better tolerated.
Does tofu cause kidney stones?
Tofu contains oxalates, compounds that may contribute to kidney stone development in those prone to the condition. However, the oxalate content of tofu is lower compared to many other foods. As long as you have healthy kidney function, eating moderate amounts of tofu should not be an issue.
Is tofu bad for thyroid?
Raw tofu contains goitrogens that may interfere with thyroid function by blocking iodine uptake. However, studies show that cooking and fermenting soy foods neutralizes most of these compounds. If you have hypothyroidism, pay attention to how your body reacts to tofu and limit intake if needed.
Does tofu spike insulin?
Despite being low in carbs, tofu may affect insulin levels. One study in healthy men found that eating 200 grams of tofu significantly increased insulin secretion compared to whey protein. Those with insulin resistance should monitor their response to higher tofu intakes.
The bottom line
Tofu can be included as part of a healthy ketogenic diet, especially for vegetarians and vegans. With only 1-2 net grams of carbs per serving, tofu provides a plant-based protein option without too many extra carbs. There are many delicious ways to cook tofu while keeping it keto-friendly. Pay attention to your individual response, and limit soy intake if you experience any digestive or hormonal issues.
