You ever eat something so good you wish it could keep you alive forever? Well… ancient Chinese emperors actually thought tofu could! Yep, they believed this little soy block was the key to immortality. Imagine thinking you cracked the secret to living forever… and it was just tofu.
Okay, so tofu won’t make us immortal, but it does pack some serious health perks! Studies show it can boost brain health, keep muscles strong, and even cut disease risk. Basically, tofu is out here helping us live longer and remember where we put our phones.
But let’s be real—if tofu really did grant eternal life, I’d be at least 400 years old by now. Either way, I’m happily eating my weight in this crispy, tangy High-Protein Sweet & Sour Tofu… even if I don’t live forever!
Table of Contents
Look at the Recipe (Key Highlights!)
This High-Protein Sweet & Sour Tofu is an absolute game-changer! If you love that crispy, saucy, takeout-style tofu but want a healthy, protein-packed version, this recipe is for you! Here’s why you’ll love it:
Crispy Baked Tofu: No deep frying! The tofu gets crispy in the oven with just a little oil. Less mess, more crunch!
Perfectly Balanced Sweet & Tangy Sauce: The sauce is a homemade blend of pineapple juice, vinegar, and soy sauce, giving you that classic sweet & sour flavor—without all the added sugar from takeout versions!
Packed with Plant-Based Protein: Tofu is loaded with protein, making this dish perfect for muscle gain, weight loss, or just a healthy, filling meal!
Completely Vegan & Can Be Gluten-Free! Just swap tamari for soy sauce, and you’re good to go!
Meal-Prep Friendly: The crispy tofu stays crunchy, even when stored for leftovers. Make a batch and enjoy a quick, protein-rich meal all week long!
Quick & Easy: Ready in about 40 minutes, making it a perfect weeknight dinner when you’re craving something delicious but want to keep it healthy!
Better Than Takeout! This dish gives you that restaurant-style flavor, but it’s homemade, budget-friendly, and totally customizable!
Now, let’s dive into the ingredients and how to make this amazing dish!
Ingredients Needed

Tofu & Vegetables:
- Extra-firm tofu (pressed and cubed)
- Red onion
- Green bell pepper
- Red bell pepper
Sweet & Sour Sauce:
- Fresh ginger
- Garlic
- Canned pineapple chunks
- Pineapple juice
- Low-sodium vegetable broth
- Unseasoned rice vinegar
- Reduced-sodium soy sauce or tamari
- Ketchup
- Light brown sugar
- Cornstarch
For Cooking & Serving:
- Neutral oil
- Kosher salt
- Steamed white rice (optional)
- Sesame seeds (optional)
How to Make High-Protein Sweet & Sour Tofu
Press & Prep the Tofu
- Press the tofu for 30-45 minutes to remove excess moisture. This step helps the tofu get extra crispy in the oven!
Make the Sauce
- Whisk together all the sauce ingredients until smooth and set aside.
Bake the Tofu
- Toss the tofu with cornstarch, salt, and a little oil until evenly coated.
- Bake at 425°F for 25-30 minutes, flipping halfway for even crispiness.
Cook the Vegetables
- Sauté the onion and bell peppers in a skillet until they start to soften and char slightly.
Thicken the Sauce & Combine
- Simmer the sauce in the skillet until it thickens slightly, then toss in the tofu, vegetables, and pineapple chunks.
Serve & Enjoy!
- Serve over steamed rice and sprinkle with sesame seeds (optional).

Storage & Serving Suggestion
Storage Tips
Refrigerate Like a Pro: Store leftovers in an airtight container in the fridge for up to 4 days… but let’s be real, you’ll probably finish it before then!
Reheating for the Win: Want that tofu crispy again? Reheat it in a skillet over medium heat for a few minutes or pop it in the air fryer at 375°F for 5 minutes. Microwaving works too, but the tofu might lose some crispiness!
Freezing? Not Recommended! Tofu changes texture when frozen in sauce… it gets kinda chewy (and not in a good way). If you must freeze, keep the tofu and sauce separate and mix them fresh when serving!
Serving Tips
Over Rice: Serve it over steamed jasmine rice, brown rice, or even cauliflower rice if you’re keeping things low-carb!
Extra Crunch? Yes, Please! Sprinkle on toasted sesame seeds or crushed peanuts for a little extra crunch and nutty flavor!
Boost the Veggies! Add broccoli, snap peas, or shredded carrots for even more color and nutrition!
Spicy Kick? Love heat? Add a drizzle of Sriracha, chili flakes, or a dash of hot sauce for some extra fire!
Make It a Takeout Feast! Pair it with homemade spring rolls, miso soup, or a crunchy Asian slaw for a full-on takeout-style meal—without the guilt!
Now that you’ve got your storage and serving game on point… let’s get cooking!
Tips & FAQs
How do you cook sweet and sour tofu?
To make High-Protein Sweet & Sour Tofu, start by pressing extra-firm tofu to remove excess moisture. Cut it into bite-sized cubes, coat it lightly with cornstarch, and bake or pan-fry until crispy. In a separate pan, sauté bell peppers, onions, and pineapple chunks, then mix in a homemade High-Protein Sweet & Sour Tofu made from soy sauce, rice vinegar, ketchup, and a natural sweetener. Combine everything, let it simmer, and serve over steamed rice or quinoa for a satisfying meal!
How many calories are in sweet and sour tofu?
The calorie count depends on the ingredients and cooking method, but one serving of sweet and sour tofu typically contains around 319 calories. This includes 19g of carbohydrates, 12g of fat, and 35g of protein. If you’re watching your intake, consider reducing oil or using an air fryer for a lower-calorie version!
Why do you boil tofu before frying?
Boiling tofu before frying helps tighten the proteins, giving it a firmer, chewier texture. It also removes excess moisture, allowing the tofu to crisp up better when fried. Plus, it improves flavor absorption, making it a great technique for marinades and sauces!
Can I use regular tofu instead of silken tofu?
Yes! Regular (firm or extra-firm) tofu works best for stir-fries like High-Protein Sweet & Sour Tofu because it holds its shape better. Silken tofu is much softer and is better suited for smoothies, sauces, or desserts. If a recipe calls for silken tofu, substituting firm tofu may change the texture significantly.
How long should I marinate tofu?
For the best flavor, marinate tofu for at least 30 minutes. However, for deeper absorption, marinate it for several hours or even overnight in the refrigerator. The longer it sits, the more flavorful and delicious your tofu will be!
What is the best way to eat tofu?
Tofu is super versatile, and the best way to eat it depends on your taste! Try it:
Crispy & Saucy: In dishes like sweet and sour tofu or teriyaki tofu stir-fry
Grilled or Baked: For a smoky, chewy texture
Blended: In smoothies, dressings, or creamy sauces
Scrambled: As a plant-based alternative to scrambled eggs
Soup or Curry: Perfect for miso soup, coconut curry, or ramen
Now that you know all about tofu… ready to cook up a delicious high-protein meal?
Why You’ll Love High-Protein Sweet & Sour Tofu
This High-Protein Sweet & Sour Tofu is a total game-changer! Whether you’re looking for a quick weeknight dinner, a meal-prep superstar, or a high-protein plant-based dish, this one checks all the boxes! Here’s why you’ll love it:
Crispy, Golden Tofu Without Deep Frying! – The tofu turns out perfectly crispy with just a little oil. No greasy mess, no guilt!
Sweet, Tangy & Packed with Flavor! – The homemade sweet & sour sauce is a perfect balance of sweet, tangy, and umami—it’s so much better than takeout!
High in Protein, Low in Calories! – A nutrient-dense meal packed with plant-based protein, perfect for muscle gain, weight management, or a post-workout meal!
Completely Vegan & Easily Gluten-Free! – Made with simple, wholesome ingredients, this dish is 100% plant-based and can be easily adapted for gluten-free diets!
Quick & Easy – Ready in 40 Minutes! – Perfect for busy weeknights, this meal comes together fast and makes delicious leftovers!
Customizable & Meal-Prep Friendly! – Serve it over rice, quinoa, noodles, or even cauliflower rice! Make a big batch and enjoy protein-packed meals all week long!
Once you try this better-than-takeout, High-Protein Sweet & Sour Tofu, you’ll never crave restaurant versions again!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein Sweet & Sour Tofu—they’ll thank you for it! 🥚✨

Healthy High-Protein Sweet & Sour Tofu Delight
Description
This High-Protein Sweet & Sour Tofu is crispy, tangy, and packed with plant-based protein! A quick, healthy, and delicious takeout-style meal ready in 40 minutes!
Ingredients
Tofu & Vegetables:
Sauce:
For Cooking & Serving:
Instructions
Step 1: Press & Prep the Tofu
-
Press the tofu using a clean towel or a tofu press for 30–45 minutes to remove excess moisture. This helps it crisp up in the oven!
Step 2: Make the Sauce
-
In a bowl, whisk together pineapple juice, broth, rice vinegar, soy sauce, ketchup, brown sugar, and 1 Tbsp. cornstarch. Set aside.
Step 3: Bake the Tofu
-
Preheat the oven to 425°F.
-
Break tofu into 1" pieces, toss with 1 tsp. salt & 1 Tbsp. oil, then coat with ⅓ cup cornstarch.
-
Arrange on a lined baking sheet, drizzle with 2 Tbsp. oil, and bake for 25–30 minutes, flipping halfway.
Step 4: Sauté the Veggies
-
Heat 1 Tbsp. oil in a large skillet over medium-high heat.
-
Add onion & bell peppers, season with salt, and cook until slightly blistered (4–5 minutes). Transfer to a plate.
Step 5: Make the Sauce & Combine
-
Reduce heat to medium. Whisk sauce and add to the skillet. Simmer until slightly thickened (about 4 minutes).
-
Add baked tofu, veggies, and pineapple chunks. Toss to coat.
Step 6: Serve & Enjoy!
-
Serve over steamed rice and garnish with sesame seeds (optional).
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 12g19%
- Total Carbohydrate 40g14%
- Dietary Fiber 5g20%
- Sugars 14g
- Protein 18g36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
I’ll be honest—when I first made this High-Protein Sweet & Sour Tofu, I wasn’t sure how my family would react. My husband is a meat-and-potatoes guy, and my kids? Let’s just say tofu has never been their first choice…
But guess what? They LOVED it! My husband kept saying, “This tastes better than takeout!” (which is the ultimate compliment in our house!), and my kids devoured every bite—even the veggies!
Now, it’s a go-to dinner that’s on repeat. If my tofu-skeptic family can’t get enough of it… trust me, yours will love it too!