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December 9, 2021 · Leave a Comment

Shredded Tofu Recipe + How-To

30-Minutes or Less· 5-Ingredient or Less· Basics· Dairy-Free· Egg-Free· Gluten-Free· How To· Keto· Main Dish· Nut-Free· Recipe· Tofu· Vegan· Vegetarian

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This shredded tofu recipe is an easy and fun way to cook tofu! We’ll show you how to make it in less than 10 minutes.

crispy tofu shredded in a cast-iron skillet

We LOVE tofu, like a lot. Even before going plant-based tofu was one thing we loved it in a multitude of dishes. From noodles to stir fry to sushi and curries, tofu holds its own. Some people consider tofu bland but come on, how could it be any blander than white meat chicken?? No, tofu is fabulous at soaking up whatever flavors it’s cooked with and it’s SO versatile. One thing we’ve been loving lately is this shredded tofu recipe.

It’s perfection at mimicking shredded chicken. Although we argue that tofu is not just a meat replacement like the West would have you believe, it does indeed fill that hole for folks like us who were accustomed to eating shredded chicken on the reg. Our shredded tofu recipe couldn’t be easier to make and it will quickly become a staple in your kitchen.

There are a few key tips to making the best shredded tofu but if you choose the right tofu and shred it the right way, nothing is standing in your way. We’ll get to those tips in a sec.

If you’re wondering if tofu is keto-friendly, the answer is a resounding YES! It’s low in carbs, packed with protein and healthy fats, and is versatile (we’ll say that until the day we die). If you want to read more about tofu and its place in a low-carb diet, check out our dedicated post on this ingredient.

shredded tofu being picked up by tongs

Ingredients in shredded tofu

Are you ready…such a long ingredient list. You’ll need, wait for it…tofu. Ha! Yes, just tofu. Obvi.

There are a few notes though because you want to use very firm tofu, otherwise, it won’t be shreddable and will simply fall apart. Our go-to tofu is Hodo. It’s simply the best for any recipe that needs firm tofu and it is pre-pressed so you can skip pressing it yourself, has a great flavor, is high in protein, and is organic. It’s a win, win, win, WIN!

If you can’t find Hodo (even though we haven’t had issues finding it at most grocers), you can start with an extra-firm tofu block and press it to get all the extra liquid out. We like this tofu press.

Hodo tofu packaging

How to make our shredded tofu recipe

You simply need a box grater. To shred tofu on a box grater, we like to firmly push the tofu into the grates to get nice thick strips moving in a slow manner all the way down to get the long strips. Pretty simple.

  • Hodo tofu block on a plate
  • shredded tofu on a cutting board with a box grater behind it
  • shredded tofu in a white bowl

Making crispy shredded tofu

  1. Start by shredding it as normal. Heat up some natural oil, we use avocado, in a large very well-seasoned cast-iron skillet (or yes, a non-stick ceramic large skillet if you prefer) over medium-high heat.
  2. Then, place a single layer of the tofu shreds in the hot oil. Cook for 3-4 minutes without touching until a crispy crust forms.
  3. Use a spatula to scrape the tofu up and give it a stir. Cook for another minute or two to crisp up the other side just a bit as you want it to be part crispy, part soft. Kind of like carnitas would be.
an enameled cast iron skillet filled with crispy shredded tofu

What to use shredded tofu for

So.many.things. Here are a few ideas that all work on a low-carb diet.

You could swap the shredded chicken for shredded tofu in our tinga recipe then in our tinga stuffed poblanos (you’ll also need to swap the cheese in the stuffed poblanos if you want to keep it plant-based).

Shredded tofu also goes great in Asian style stir-frys, noodle dishes, lettuce wraps, larb, raw salads (like with green onions, sesame seeds, sesame oil, soy sauce, and chili oil, yum), tacos, burrito bowls, soups, and so much more.

We’re envisioning all sorts of tofu dishes we want to create with this shredded tofu, buffalo tofu dip is one that comes to mind 🤤 . Have an idea that we haven’t mentioned? Leave it below!

A note on seasoning shredded tofu

You can make this shredded tofu plain which is what the recipe below is but depending on what you’re using the tofu in you may want to season it. For example, if we’re using it in a Mexican-style recipe we’ll add in some cumin seeds and smoked or sweet paprika about a minute before the tofu is done cooking to give it some flavor. If you’re going an Asian route, white pepper is a delicious option.

an enameled cast iron skillet filled with crispy shredded tofu
an enameled cast iron skillet filled with crispy shredded tofu

Crispy Shredded Tofu

This shredded tofu recipe is an easy and fun way to cook tofu! We'll show you how to make it in less than 10 minutes.
5 from 1 vote
Print Rate Pin Recipe
Course: Main Course
Cuisine: Asian
Keyword: Keto Tofu
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Servings: 2
Calories: 249kcal

Ingredients

  • 1 lb extra-firm tofu pressed (we like Hodo)
  • 2 tablespoons avocado oil
  • 1/2 teaspoon sea salt

Instructions

  • Using a box grater on the large round holes, firmly press the tofu into the grates while slowly moving down.
  • Heat the oil in a large cast-iron skillet over medium-high heat. Once hot, add the tofu to the skillet in a mostly single layer. Allow to cook without touching until a golden crust forms on the bottom, about 3-4 minutes.
  • Using a spatual, scrap up the tofu and gently stir, cook anothe rminute or two until the pan is mostly dry. Season with salt and use in a recipe of your choice.

Nutrition

Nutrition Facts
Crispy Shredded Tofu
Amount Per Serving
Calories 249 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Sodium 724mg31%
Potassium 349mg10%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 17g34%
Calcium 71mg7%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don’t forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you’re making.
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⁠
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⁠
The combination of the crumbled walnuts, tender cauliflower, and smoky chipotle peppers in adobo sauce create a filling that, while it resembles ground beef, is much more layered in flavors.⁠
⁠
The toppings are completely up to you, these are just our go-to’s. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. You can grab the recipe link in our bio!⁠
⁠
#ketorecipe #ketotarian #plantbasedketo #veganrecipe
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⁠
Obviously, this recipe is pretty low-calorie so if you’re wanting to bump it up a bit, try serving this as a side with some protein. Tempeh and tofu are the obvious choices for plant-based folks or for omnivores, chicken or steak would be our go-to’s. If you serve this as a main or a side, either way, we bet you’ll love it!⁠
⁠
Grab the recipe link in our bio!⁠
⁠
#ketorecipe #plantbasedketo #lowcarbvegan #veganrecipe
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This Roasted Garlic Mashed Cauliflower is, dare we This Roasted Garlic Mashed Cauliflower is, dare we day, even better than potatoes 😱 ?! Just 4 ingredients + some sea salt and freshly cracked pepper makes the most luscious cauliflower whip EVER! Who would think the cauliflower could be addicitve?? Grab the recipe link in our bio 😉 

We’re back on a normal posting schedule and new recipes hit our website each Sunday. While we’re a little slow to push to social, join our free newsletter on our website to be the first to know when a new recipe drops 😉 

#keto #ketorecipes #veganrecipes #plantbasedketo #veganeats
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⁠
⁠
#lowcarb #ketodiet #lchf #ketogenic #ketogenicdiet #ketolife #ketorecipes #plantbasedketo⁠
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