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Actually Tasty and Healthy Air Fryer Tofu Nuggets

By Lauren McNeill, RD, MPH

In recent years, air fryers have soared in popularity, becoming a must-have kitchen appliance for health-conscious foodies. Unlike traditional frying methods, air frying provides a way to achieve that delightful crispy texture without excessive oil. Tofu, a fantastic plant-based protein, pairs exceptionally well with this cooking method. In this article, I’ll share an easy recipe for air fryer tofu nuggets that are not only tasty but also healthy—perfect for a snack, side dish, or even a main meal.

The Benefits of Tofu

Tofu, or bean curd, is a versatile ingredient made from soybeans. It’s an excellent source of protein, making it a staple in vegetarian and vegan diets. Tofu is low in calories, cholesterol-free, and contains essential amino acids, iron, and calcium. Incorporating tofu into your diet can help support muscle growth, manage weight, and strengthen bones. When combined with the right spices and cooking method, it can be transformed into an irresistible dish that even those sceptical of tofu will adore.

Why Air Fry?

Using an air fryer not only simplifies the cooking process but also drastically reduces the amount of oil needed for frying. This method circulates hot air around the food, creating a crunchy exterior without the necessity for large quantities of fat. The result? Healthier nuggets that are satisfying and guilt-free. Plus, the air fryer is incredibly easy to clean—an added bonus for anyone who despises post-cooking clean-up.

Tofu Nugget Recipe

Here’s how to make your own air fryer tofu nuggets that are crispy, delicious, and bursting with flavour.

Ingredients

• 400g firm tofu, drained and pressed
• 1/2 cup (60g) cornstarch
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 tablespoon olive oil (optional)
• Your favourite dipping sauce (e.g., sweet chilli, barbecue, or tahini)

Instructions

1. Prepare the Tofu: Start by pressing the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top, such as a frying pan, for about 15–30 minutes. Once it’s pressed, cut the tofu into bite-sized cubes.

2. Coat the Tofu: In a large bowl, mix the cornstarch, garlic powder, onion powder, smoked paprika, salt, and black pepper. Add the pressed tofu to the bowl, drizzle with soy sauce, and toss to coat evenly. If you’re using olive oil, you can add it at this stage for extra crispiness.

3. Preheat the Air Fryer: Set your air fryer to 200°C (390°F) and preheat for about 5 minutes.

4. Air Fry the Nuggets: Place the coated tofu cubes in the air fryer basket in a single layer, ensuring there’s enough space around each piece for proper air circulation. You may need to work in batches. Cook for 12–15 minutes, shaking the basket halfway through, until the nuggets are golden brown and crispy.

5. Serve & Enjoy: Once cooked, remove the tofu nuggets from the air fryer and let them cool slightly. Serve with your favourite dipping sauce for a delightful snack or a protein-packed addition to your meal.

Conclusion

These air fryer tofu nuggets are a delightful way to incorporate plant-based protein into your diet without sacrificing flavour or texture. They uphold the principles of a balanced diet while being incredibly easy to prepare. Whether you’re serving them as a snack at a gathering or including them in your meal prep, these nuggets are sure to impress everyone around the table. Not only are they "actually" tasty, but they also showcase the versatility and nutritional benefits of tofu. Give this recipe a try, and enjoy the wonderful world of air-fried delights!

Nutritional Information (per serving, based on recipe serving 4)

• Calories: 120
• Protein: 10g
• Carbohydrates: 13g
• Fat: 4g
• Fibre: 1g

Incorporating indulgent yet wholesome recipes like this into your meal rotation is a step towards enjoying a healthier lifestyle without compromising on taste. Happy cooking!