Low Sodium Honey Garlic Tofu Recipe
This low sodium honey garlic tofu recipe is crispy, sweet, savory, and so delicious! Oven-baked tofu is tossed with a 5-minute honey garlic sauce that has no added salt, but tons of flavor!
Follow our step-by-step photos and directions below and make this fantastic meatless low sodium recipe today. It’s great with low sodium stir fry vegetables and steamed rice.
Want more low sodium vegetarian recipes? Try our low sodium chickpea curry, low sodium eggplant parmesan, and our favorite low sodium baked ziti.
If you’re looking for a great delicious tofu recipe, and this tasty crispy baked tofu is just fantastic! If you haven’t tried tofu before, it’s mild in taste and picks up whatever flavors you cook it with – perfect for this hearty and flavorful honey garlic sauce!
Start by dicing tofu, and mixing it with some spices, and baking it to golden brown perfection in the oven. Toss it with our super flavor low sodium honey garlic sauce, and serve over freshly steamed rice. This recipe is ready in under an hour, making it a great weeknight dinner idea!
Notes from Our Kitchen
- This tofu is crispy, flavorful, sweet, and savory!
- It has a wonderful sauce that cooks in just 5 minutes.
- An easy low sodium vegetarian recipe if you want something meatless.
- Tofu is naturally low in sodium and high in protein, making it a great choice for dinners.
- Anyone can successfully make this recipe by following our step-by-step photos and directions below.
Ingredients You’ll Need
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I recommend using an extra firm tofu for this dish – the firmer the better! If you can find a high protein or “super firm” tofu, those are also great choices.
To season the tofu for baking, I use onion powder, garlic powder, black pepper, honey, olive oil, and corn starch which makes the tofu extra cirspy. I like mixing everything together in a bag, but you can mix the ingredients in a bowl as well.
For the honey garlic sauce (the star of the show!) I use fresh chopped garlic, low sodium Worcestershire sauce, honey, and sesame seeds. Heat everything together in a sauce pan and toss it with the tofu once baked.
Additions and Substitutions
For a spicier version, you can add in 1/4 teaspoon chili flakes or some low sodium hot sauce to the honey garlic sauce if desired.
Add some toasted sesame oil to the sauce for extra Asian-inspired flavor.
I like using low sodium Worcestershire as the base of the sauce because it’s low in sodium – but you could use a low sodium soy sauce if desired (if one fits in with your daily sodium amounts).
I highly recommend using fresh chopped garlic for the sauce, but you could use jarred garlic in a pinch.
How To Make This Recipe
Step 1: Preheat oven to 425 degrees Fahrenheit. Cube the tofu into bite-sized pieces, then place them in a mixing bowl or plastic bag.
Step 2: To the tofu add 1 teaspoon of Worcestershire sauce, garlic powder, onion powder, 1 teaspoon of olive oil, and the corn starch. Mix well to combine, coating every piece of the tofu in the sauce.
Step 3: Line a sheet pan with parchment paper, drizzle olive oil over it, and set aside. Place the tofu on the sheet pan in an even layer.
Step 4: Place the sheet pan in the oven, and bake for 20 minutes. Flip the tofu, and bake for an additional 20 minutes.
Step 5: While the tofu is cooking, add all the remaining low sodium Worcestershire sauce, honey, raw garlic, and sesame seeds in a sauce pan. Heat and stir until well combined.
Step 6: Once the tofu is done cooking, add it to a bowl, and toss it with the honey garlic sauce.
Step 7: Serve over rice, lo mein, or roasted vegetables! Garnish with extra sesame seeds, green onions, or fresh herbs if desired.
Recipe FAQs
I typically don’t press my tofu, I use it as-is. But if you wanted to press it for 30 minutes or so to get any extra water out, you can use a tofu press or place the tofu between two plates and put a small weight on the top plate (a cookbook works well) and gently press the tofu for half hour.
The corn starch helps the tofu crisp up while it bakes in the oven. It gives the tofu a nice coating, and becomes deliciously crispy and crunchy as it cooks.
Store any leftovers in an airtight contianer, and refrigerate for up to 4 days. Reheat in the microwave or air fryer and enjoy.
Expert Tips
- Make this tofu in an air fryer! In step 3 you can add the coated tofu directly to an air fryer – cook for 22 minutes at 400 and make sure to shake the tofu halfway.
- For a sweeter tofu, drizzle a little extra honey over the final dish right before serving.
- If making this recipe ahead of time, you can marinate the tofu in Step 2 for up to 24 hours. Add to a sheet pan and bake right before serving.
- Serve this tofu with low sodium hibachi noodles, low sodium sticky rice, or low sodium fried rice!
More Low Sodium Asian-Inspired Recipes
- Low Sodium Teriyaki Beef and Vegetables Recipe
- Low Sodium Miso Soup Recipe
- The best Low Sodium Thai Crunch Salad Recipe
- Low Sodium Orange Chicken Recipe
- Low Sodium Egg Drop Soup Recipe
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Low Sodium Honey Garlic Tofu
Equipment
- sheet pan
- Bag or Mixing Bowl
Ingredients
- 16 ounces extra firm tofu cubed into 1/2 inch pieces
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon black pepper
- 2 tablespoons corn starch
- 2 tablespoons olive oil divided
- 2 tablespoons low sodium Worcestershire sauce divided
- 2 tablespoons honey
- 3 cloves garlic minced
- 1 tablespoon sesame seeds plus extra to garnish
Instructions
- Preheat oven to 425 degrees Fahrenheit. Cube the tofu into bite-sized pieces, then place them in a mixing bowl or plastic bag.
- To the tofu add 1 teaspoon of Worcestershire sauce, garlic powder, onion powder, 1 teaspoon of olive oil, and the corn starch. Mix well to combine, coating every piece of the tofu in the sauce.
- Line a sheet pan with parchment paper, drizzle olive oil over it, and set aside. Place the tofu on the sheet pan in an even layer.
- Place the sheet pan in the oven, and bake for 20 minutes. Flip the tofu, and bake for an additional 20 minutes.
- While the tofu is cooking, add all the remaining low sodium Worcestershire sauce, honey, raw garlic, and sesame seeds in a sauce pan. Heat and stir until well combined.
- Once the tofu is done cooking, add it to a bowl, and toss it with the honey garlic sauce.
- Serve over rice, lo mein, or roasted vegetables! Garnish with extra sesame seeds, green onions, or fresh herbs if desired.
Notes
- Make this tofu in an air fryer! In step 3 you can add the coated tofu directly to an air fryer – cook for 22 minutes at 400 and make sure to shake the tofu halfway.
- For a sweeter tofu, drizzle a little extra honey over the final dish right before serving.
- If making this recipe ahead of time, you can marinate the tofu in Step 2 for up to 24 hours. Add to a sheet pan and bake right before serving.
- Serve this tofu with low sodium hibachi noodles, low sodium sticky rice, or low sodium fried rice!
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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I loved creating this low sodium tofu recipe for you! If you make it please leave a rating and review below, and let us know how it went.