This Air Fried Zero Oil Tofu Satay is a high-protein, flavor-packed recipe designed for weight loss without compromising on taste. Made using no oil and no refined sugar, this tofu satay is perfect for anyone looking for a clean, wholesome, and satisfying meal or snack. Firm tofu is first air fried to create a lightly crisp texture, then coated in a simple yet bold satay-style marinade made with natural peanut butter, soy sauce, chili flakes, salt, fresh lemon juice, and a touch of honey for balance. The tofu is air fried again to lock in flavor while keeping the dish completely oil-free. Rich in plant protein, this zero oil tofu satay helps keep you full for longer, supports fat loss, and fits effortlessly into a healthy lifestyle. Whether you’re following a calorie-conscious diet or looking for easy air fryer tofu recipes for weight loss, this dish delivers maximum flavor with minimal ingredients.
Air Fried Zero Oil Tofu Satay
Description
A quick and flavorful Air Fried Zero Oil Tofu Satay made with no oil and no refined sugar. Protein-rich tofu is air fried, coated in a simple peanut-based marinade, and air fried again for maximum flavor with minimal calories—perfect for weight loss, clean eating, and easy air fryer meals.
Ingredients
Instructions
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Take one 16-ounce block of firm tofu and gently pat it dry. Slice the tofu into 5 equal rectangular blocks. Keeping the pieces large helps the tofu hold its shape during air frying and marination.
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Place the tofu blocks in a single layer in your air fryer basket. Air fry at 400°F (200°C) for 20 minutes, flipping halfway through.
This first air fry is done before marination so the tofu firms up, holds structure, and doesn’t break apart later.
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While the tofu is air frying, prepare the satay marinade. In a bowl, whisk together:
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2 tablespoons peanut butter
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1 tablespoon soy sauce
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½ tablespoon chili garlic powder
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Salt to taste
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½ tablespoon raw honey (no refined sugar)
- 1/4 tablespoon turmeric powder
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1 ounce water
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Juice of half a lime
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Finely chopped fresh Thai basil leaves
Mix until smooth and pourable.
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Once the tofu is done with the first air fry, transfer it to a shallow dish. Spoon the marinade over the tofu blocks, coating all sides evenly.
Let the tofu marinate for 15–20 minutes, flipping the pieces halfway through so they absorb flavor from all sides.
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Place the marinated tofu back into the air fryer. Air fry at 400°F for 5 minutes per side, flipping once, until lightly crisped and deeply flavored.
No oil is used at any stage.
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Thread the tofu onto skewers and serve hot. Do not discard the leftover marinade—use it as a dipping sauce on the side for extra flavor without additional oil.
Nutrition Facts
Servings 5
Serving Size 1 (91 g)
- Amount Per Serving
- Calories 150kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 1.5g8%
- Cholesterol 0mg
- Sodium 300mg13%
- Total Carbohydrate 6g2%
- Dietary Fiber 1g4%
- Sugars 1g
- Protein 16g32%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
