Sweet and Sour Tofu Recipe 

Homemade, better-than-takeout sweet and sour tofu is an easy vegetarian dinner you can make in 30 minutes for maximum flavour! The tofu is crispy and golden and the sauce is sweet, sour, and rich with flavour. It's made with only healthy ingredients tomato paste, lemon juice, vinegar, soy sauce, and sweetened with unrefined coconut sugar. It's high in protein with 25g of protein per serving, and can be paired with rice, quinoa, or serve it in lettuce cups for a low carb option. 

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Why You'll Love This Recipe

The whole recipe comes together quickly in just 30 minutes. 

The tofu is crispy and golden, and the sauce has all the sweet and sour flavours without added sugars and calories. 

It can easily be paired with lettuce cups for a low carb dinner option.

It's vegan, naturally gluten free and dairy free. 

It's perfect for meal prep because it reheats super well. 

It has healthy ingredients like organic tofu, cashews, and vegetables to keep you feeling full and energized.

What makes this sweet and sour sauce different?

I've switched up the traditional pineapple juice for lemon. Added in sriracha for a spicy kick (totally optional BTW), tomato paste over ketchup to reduce the sugar, and we've ramped up the vegetables so this low calorie meal fills you right up with gut healthy fibre.

See the "Pairing Options" for suggested sides.

Substitutions

I opted for no pineapple as I don't love the flavour in a savoury dish, but it would be so easy to add back in! Just toss in some cubed pineapple when you add in the sauce and mix through until hot. 

If you have rice vinegar in your cabinet that would be a great swap for the apple cider vinegar as it has more asian flavour to it. 

Switch up the veggies to any preferred vegetable. Broccoli or green beans would be great here too.

I used tomato paste to reduce the sugar content, but you could also use ketchup. Just replace it 1:1.

Pick another type of nut instead of cashews. Try peanuts, or sesame seeds.

 

Other Tofu Recipes You Might Like:

Orange Tofu Bowls 

Bang Bang Tofu Bowls

Spicy Mango Tofu Bowls

Scallion Vegan Chicken

Please note: All calorie and macros have been calculated to the best of my ability but may vary slightly.

 

Sweet & Sour Tofu

Recipe makes 4 servings 

Macros per serving:

334 cals - 14g fat - 27g carbs - 25g protein

 

Ingredients

• 525g extra firm tofu 
• 1/4 cup soy sauce
• 1/4 cup lemon juice (can sub pineapple juice for classic version)
• 3 tbsp coconut sugar or brown sugar
• 2 tbsp apple cider vinegar
• 2 tbsp tomato paste 
• 1 tbsp sriracha, optional for spicy
• 1 tbsp tapioca flour or sub 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 

 

Pairing options

• Lettuce wraps
• Low carb noodles made from konjac or hearts of palm
• Quinoa, 1 cup serving: 222 cals & 8g protein
• Rice, 1 cup serving: 242 cals & 4g protein

 

Instructions

1. Preheat the oven to 375 F and line a baking tray with parchment paper, set aside.

2. Chop the tofu into chunks and lightly oil, I use spray oil for this.

3. Spread the tofu across the prepared baking tray and bake for 20 minutes or until golden. Set aside.

4. Add the sauce ingredients to a bowl: soy sauce, lemon juice, coconut sugar, apple cider vinegar, tomato juice, sriracha, and tapioca flour and whisk to combine. Set aside.

5. Bring a large pan to medium heat and add a spray of oil to lightly coat the bottom.

6. Add in chopped onions and cook for 2 minutes before adding in chopped garlic, bell peppers and zucchini. Cook for 3-4 minutes, just enough to soften the vegetables lightly. 

7. Reduce heat to low and add in baked tofu cubes and sauce mixture.

8. Mix everything together well.

9. Allow sauce to thicken, 2-3 minutes, stirring every once in a while so it doesn't stick.

10. Once sauce is thick and sticky, turn off heat and fold in cashews. 

11. Plate with a pairing option suggested above.

12. Enjoy!

 

Sweet & Sour Tofu should last in the fridge in a sealed container for up to 4 days.

 

Looking to better your nutrition and eat more plants in 2025? Join the High Protein Vegan Community! We're cooking up protein rich, meal prep friendly meals, balanced with fibre and FLAVOUR! 

Vietnamese Fresh Roll Salad from the Top 100 High Protein Vegan Recipes Book.