Sweet & Sour Tofu (Healthy, Vegan, High-Protein!)
SHOP HIGH PROTEIN VEGAN EBOOKS
Looking for a quick and flavour-packed dinner that’s better than takeout? Say hello to this Sweet & Sour Tofu — crispy, golden tofu tossed in a sticky, tangy sauce made with real, wholesome ingredients. This recipe is totally vegan, naturally gluten-free, high in protein, and perfect for busy weeknights or your next meal prep session.
No complicated steps, no deep frying — just 30 minutes to sweet, sour, satisfying magic.
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Why You’ll Love This Recipe
Ready in 30 minutes flat
Crispy tofu without deep frying
Sweet & sour sauce made with clean ingredients (no ketchup, no refined sugar!)
High in protein — 25g per serving
Works great with rice, quinoa, or lettuce wraps for a low-carb option
Perfect for meal prep — reheats beautifully
Naturally vegan, gluten-free, and dairy-free
What Makes This Sauce Special?
Forget the takeout-style sauce loaded with sugar and pineapple juice — this version uses:
Tomato paste instead of ketchup
Lemon juice for bright, tangy flavour (you can still use pineapple if you love it!)
A dash of sriracha for heat (optional, of course)
Sweetened naturally with coconut sugar
And packed with extra veggies and fibre to leave you full and energized
Easy Swaps & Substitutions
Want pineapple? Toss in fresh chunks when you add the sauce.
No apple cider vinegar? Rice vinegar gives a more traditional twist.
Switch up the veggies: Broccoli, snap peas, or green beans work beautifully.
Don’t have cashews? Try roasted peanuts or sprinkle with sesame seeds.
No tomato paste? Ketchup will work — use the same amount.
Sweet & Sour Tofu Recipe
Serves: 4
Macros (per serving): 334 cals | 14g fat | 27g carbs | 25g protein
Ingredients
- 525g extra firm tofu, pressed
- 1/4 cup soy sauce
- 1/4 cup lemon juice (or sub pineapple juice)
- 3 tbsp coconut sugar (or brown sugar)
- 2 tbsp apple cider vinegar
- 2 tbsp tomato paste
- 1 tbsp sriracha (optional)
- 1 tbsp tapioca flour (or 1 tsp cornstarch)
- 2 cloves garlic, chopped
- 2 bell peppers, chopped
- 2 baby zucchini, chopped
- 1/2 yellow onion, chopped
- 1/3 cup roasted cashews
- Light spray oil for cooking
How to Serve It
Lettuce wraps for a low-carb dinner
Quinoa (1 cup = 222 cal | 8g protein)
Rice (1 cup = 242 cal | 4g protein)
Low-carb noodles like shirataki or hearts of palm
Instructions
- Preheat your oven to 375°F (190°C). Line a baking tray with parchment paper.
- Cut the tofu into bite-sized cubes. Lightly coat with oil.
- Bake for 20 minutes, flipping halfway through, until golden and crispy.
- In a bowl, whisk together the sauce: soy sauce, lemon juice, sugar, vinegar, tomato paste, sriracha, and tapioca flour. Set aside.
- Heat a pan over medium. Add a quick spray of oil.
- Sauté onion for 2 minutes, then add garlic, bell peppers, and zucchini. Cook for 3–4 minutes until just softened.
- Turn heat to low. Add in the baked tofu and pour over the sauce.
- Mix well to coat everything evenly. Let the sauce thicken for 2–3 minutes, stirring occasionally.
- Stir in cashews, turn off the heat, and give everything a final toss.
- Serve with your favourite side and enjoy hot!
- Store leftovers in an airtight container in the fridge for up to 4 days.
More High-Protein Vegan Recipes You’ll Love
Ready to eat more plant-based in 2025?
Join our High Protein Vegan Community! We’re all about flavour-packed meals, easy prep, and clean ingredients that keep you full and energized.
Check out the Top 100 High-Protein Vegan Recipes — including this one, plus favourites like our Vietnamese Fresh Roll Salad and more.
