Can You Eat Tofu on Keto?

With under 2 net carbs per serving, tofu does fit into a ketogenic diet. However, most people who eat keto are aiming for low-carb, high-protein and high-fat. While tofu does fit the bill for a low-carb diet, it is also very low in fat. This can cause the consumer to not hit the proper macros regarding fat consumption.

We have three delicious, keto-friendly recipes to help keep you on your weight loss journey.

Is Tofu Healthy?

According to updates by the American Heart Association, tofu is considered a relatively healthy food. A plant-based protein made from dried soybeans, tofu is an excellent alternative to animal protein.

Also called bean curd, it is made from mostly soybeans and water. High in protein, calcium and iron, when cooked, tofu takes on the flavor of the seasonings, marinades and foods it is cooked with. This makes it nutritious and versatile.

Rich in nutrients, tofu is reputed to support heart health as well as managing blood sugar. Eating protein sources that come from a plant-based diet also supports greater health.

Is Tofu a Carb or a Protein?

With a relatively low carb content, tofu is a protein. A 3.5-ounce serving of firm tofu is approximately 145 calories, 17 grams of protein and less than 3 grams of net carbs.

6 Different Types of Tofu

  1. Soft Tofu: With a texture similar to jello, soft tofu is best not pressed. You can blot or drain soft tofu and enjoy it raw, pureed, boiled, etc.

  2. Medium Firm Tofu: This tofu is rougher than soft tofu but will crumble when handled. Most people prepare it by pressing, draining, salting or freezing. This kind of tofu can be baked, battered, fried or fermented.

  3. Firm Block Tofu: The most versatile of all tofu products, if you are new to cooking and eating tofu this is the best option. Its firm texture will hold up to pretty much any type of processing and cooking.

  4. Extra-Firm Tofu: The most compact tofu, it has tight, compressed curds. It is well suited to hearty dishes and the optimal choice for crispy tofu.

  5. Silken Tofu: Very similar to block tofu, silken tofu is another very popular type to work with. Silken tofu can vibe soft or firm as it is more about the texture of the tofu than how dense it is.

  6. Custard Tofu: Also called fresh silken tofu, this type can be eaten like custard right out of the container. It is a great choice for smoothies.

Our Crispy Baked Keto Tofu Recipe

This delicious gluten-free, keto tofu recipe is sure to please. Even self-proclaimed carnivores are going to enjoy this meat substitute!


  • 1 block extra firm tofu

  • 1/4 cup soy sauce

  • ā€‹1 Tbsp cornstarch


  1. Remove the tofu from package, drain, and wrap tofu in paper towels. Gently squeeze to remove excess moisture. Set aside to allow the tofu to drain for 10-15 minutes.

  2. Preheat the oven to 425 degrees Fahrenheit and prepare the baking sheet by lining it with parchment paper.

  3. Cut the tofu into cubes and place it in a mixing bowl.

  4. Pour the soy sauce and cornstarch over the tofu and gently toss.

  5. Put the cubes in a single layer on the baking sheet.

  6. Bake for 15 minutes, flip, then bake for 15 more minutes.

  7. Enjoy!

Nutritional Information

This recipe makes 4 servings. One serving of tofu has approximately 100 calories, 5 grams of fat, and 2 net carbs.

Our Keto Tofu Scramble Recipe

As an excellent egg substitute, this is a delicious breakfast for someone on a vegan keto diet. With high protein and low carbohydrate content, it will give your whole family a great start to their day!


  • 1 block firm regular tofu

  • 2 tablespoons olive oil or sesame oil

  • small onion diced

  • 1/4 cup sliced mushrooms

  • 1/4 cup diced peppers

  • 1/4 cup diced tomatoes (or cherry tomatoes)

  • 1 clove garlic

  • 1 cup fresh spinach

  • salt and pepper to taste


  • Put oil into a pan on medium-high heat. Add the onion, peppers and garlic and saute 2-3 minutes.

  • Add the tofu by crumbling it into the oil and veggies. After scrambling a few moments, add the tomatoes. scramble 2 minutes. Add the season and seasonings, scrambling until the spinach wilts.

  • Serve immediately.


This makes one serving. The meal is about 200 calories with a carb count of 3.

Our Fried Tofu Recipe

One more addition to your keto diet is fried tofu. You can make this in a deep fryer if you prefer, but we use an air fryer for ease of cooking and cleanup.


  • 1 - 16-oz block extra-firm tofu

  • 2 Tbsp soy sauce

  • 1 Tbsp olive oil or toasted sesame oil

  • 1 clove minced garlic


  • Press tofu for 10-15 minutes to remove extra water content.

  • Cut tofu into small bite-size squares and put into a large bowl.

  • Add all of the ingredients on top of the tofu. Toss to coat. Set bowl aside for 15 minutes.

  • Spray basket of air fryer with non-stick spray.

  • Preheat air fryer to 375 degrees.

  • Cook tofu in a single layer in the air fryer. Cook for 7 minutes, shake basket (or flip pieces) and cook for 7 more minutes.

Nutritional Information

The recipe makes four servings. Each serving is about 165 calories and 3 net carbs.

To Sum Up

In summary, tofu is generally considered keto-friendly due to its low carbohydrate content. It's a versatile source of protein made from soybeans and is particularly useful for vegetarians and vegans following a ketogenic diet.

A typical serving of tofu contains about 1-2 grams of net carbs, fitting well within the low-carb parameters of keto.

Additionally, tofu is high in protein and can be a good source of fats, especially if prepared with keto-friendly oils or sauces. However, as with any food on a keto diet, portion control is important to ensure staying within daily carb limits.