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Prep Time10 minutes
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Cook Time15 minutes
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Serving2
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Serv SizeHalf batch tofu chips + half dip
Summary
Golden, crispy tofu “chips” are air-fried to perfection and tossed in a savoury, smoky seasoning blend. Served with a cool, creamy avocado mayo dip, this snack is high in protein, low in carbs, and totally keto-friendly—a perfect alternative to traditional fries.
Keto Meal Description and Nutrition Highlights
These air-fried tofu chips are a fantastic low-carb, high-protein alternative to potato fries. The tofu is pressed, cut into chip shapes, and tossed in olive oil and a blend of smoked paprika, garlic powder, onion powder, and a hint of cayenne for a bold, savoury flavour. Air frying gives them a crisp exterior and tender centre without excess oil. The avocado mayo dip is rich in healthy fats and adds a creamy, tangy contrast. This snack is filling, fibre-rich, and perfect for dipping!
Ingredients
For the Tofu Chips:
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Firm tofu (pressed) |
200 |
g |
144 |
2.0 |
1.0 |
1.0 |
0.5 |
8.0 |
1.2 |
2.0 |
3.5 |
0.0 |
16.0 |
Olive oil |
1 |
tbsp |
120 |
0.0 |
0.0 |
0.0 |
0.0 |
13.5 |
1.8 |
1.2 |
9.6 |
0.0 |
0.0 |
Smoked paprika |
1 |
tsp |
6 |
1.2 |
0.8 |
0.4 |
0.0 |
0.3 |
0.0 |
0.1 |
0.1 |
0.0 |
0.3 |
Garlic powder |
0.5 |
tsp |
4 |
1.0 |
0.1 |
0.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.2 |
Onion powder |
0.5 |
tsp |
4 |
1.0 |
0.1 |
0.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.1 |
Cayenne pepper (optional) |
1/8 |
tsp |
1 |
0.2 |
0.1 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Salt & black pepper |
to taste |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Total (per batch) |
279 |
5.4 |
2.1 |
3.3 |
0.5 |
21.8 |
3.0 |
3.3 |
13.2 |
0.0 |
16.6 |
For the Spicy Avocado Mayo Dip:
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Avocado |
30 |
g |
48 |
1.5 |
1.2 |
0.3 |
0.1 |
4.4 |
0.5 |
0.6 |
3.1 |
0.0 |
0.6 |
Keto mayo (sugar free) |
1 |
tbsp |
90 |
0.0 |
0.0 |
0.0 |
0.0 |
10.0 |
1.0 |
2.0 |
6.0 |
0.0 |
0.0 |
Lemon juice |
1 |
tsp |
1 |
0.3 |
0.0 |
0.3 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Hot sauce (keto friendly) |
0.5 |
tsp |
1 |
0.1 |
0.0 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Salt & pepper |
to taste |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Total (per batch) |
140 |
1.9 |
1.2 |
0.7 |
0.1 |
14.4 |
1.5 |
2.6 |
9.1 |
0.0 |
0.6 |
Nutrition Facts
Serving size: 1 batch tofu chips + dip
Servings per container: 2 (snack for 2)
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
210 |
11% |
Fat |
18.1g |
28% |
– Sat |
2.3g |
12% |
– Poly |
2.9g |
— |
– Mono |
6.2g |
— |
– Trans |
0.0g |
— |
Cholesterol |
0mg |
0% |
Sodium |
350mg |
15% |
Total Carbs |
3.7g |
1% |
– Dietary Fibre |
1.7g |
7% |
– Net Carbs |
2.0g |
— |
– Total Sugars |
0.3g |
— |
Protein |
8.6g |
17% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Directions
Prepare the tofu: Press the tofu for at least 10 minutes to remove excess moisture. Slice into chip (fries) shapes, about 1cm thick.
Season: In a bowl, toss tofu chips with olive oil, smoked paprika, garlic powder, onion powder, cayenne, salt, and pepper until evenly coated.
Air fry: Arrange tofu chips in a single layer in your air fryer basket. Air fry at 200°C (400°F) for 12–15 minutes, shaking halfway, until golden and crisp at the edges.
Make the dip: While the tofu cooks, mash the avocado in a small bowl. Stir in keto mayo, lemon juice, hot sauce, salt, and pepper until smooth and creamy.
Serve: Plate the hot tofu chips with the spicy avocado mayo dip on the side. Enjoy immediately!
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
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