Recipe description
June 26, 2026
Air fryer tofu with sesame
Crispy sesame tofu that supports gentle digestion and plant diversity.
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Plant-based protein from tofu with sesame provides satiety and polyphenols.
- Includes plant diversity by pairing with fiber-rich vegetables or grains.
- Air fryer method keeps the dish quick and light for daily gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Seed, sesame
2
tablespoon
Oil, sesame
1
tablespoon
Soy sauce
2
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
vegetables (e.g., broccoli, bell pepper)
2
cup
Instructions
1
Preheat the air fryer to 200°C (400°F).
2
Press the tofu to remove excess moisture and then cut it into cubes.
3
In a bowl, mix the cubed tofu with sesame seeds, sesame oil, soy sauce, minced garlic, and ginger.
4
Place the tofu in the air fryer basket and cook for 15-20 minutes, shaking halfway through.
5
While the tofu is cooking, prepare your choice of fiber-rich vegetables.
6
Serve the crispy tofu with the vegetables on the side.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
16 g
Protein
12 g
Carbohydrates
4 g
Fiber
2 g
Sugar
20 g
Fat
3 g
Saturated fat
0.6 g
Salt
FAQ
What tofu type and prep produce the best results?
Use extra-firm tofu; press for 15–30 minutes and pat dry.
How can I get the sesame tofu extra crispy in the air fryer?
Lightly coat with a touch of oil or cornstarch, preheat the air fryer, don’t overcrowd, and shake halfway.
What temperature and time should I use in the air fryer?
About 190°C (375°F) for 10–12 minutes, flipping halfway; adjust to your model.
Should I marinate the tofu, and for how long?
Marinating is optional; if you do, 15–30 minutes for more flavor.
How can I prevent sticking or tearing?
Use parchment liners or a light oil spray, pat tofu dry, and coat with a thin starch.
Is the dish vegan and gluten-free?
It’s vegan; gluten-free if you use tamari or gluten-free soy sauce. Check labels.
What should I serve it with?
Pair with fiber-rich vegetables or grains like broccoli with brown rice or quinoa.
How should I store leftovers and reheat?
refrigerate up to 3–4 days; reheat in the air fryer for best crispness.
Can I customize the flavor or substitutions?
Yes—add garlic, ginger, or chili; swap sesame seeds for nuts; vary with other spices.
Is sesame safe for people with sesame allergies?
Sesame is a common allergen; avoid if allergic and check ingredient labels for sesame.
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