A good stir-fry is one of the fastest, most satisfying meals you can make, and this vegan keto version delivers on every level. Extra-firm tofu gets pressed and pan-fried until the edges are golden and crispy, then tossed with tender bok choy and zucchini in a savoury tamari-sesame-ginger sauce that coats everything beautifully. The whole thing comes together in about 25 minutes, making it perfect for busy weeknight lunches or dinners. At 6g net carbs per serving and 18g of plant-based protein, it proves that vegan keto doesn't have to mean boring salads. The combination of toasty sesame oil, sharp fresh ginger, and umami-rich tamari creates a sauce you'll want to put on everything.

Why This Works on Keto

Tofu is a keto powerhouse for plant-based eaters — high in protein, moderate in fat, and very low in carbs. The sesame oil and cooking oil provide the fat content you need to stay in ketosis, while the bok choy and zucchini are two of the lowest-carb vegetables available. Using tamari instead of soy sauce keeps it gluten-free, and the ginger adds anti-inflammatory benefits alongside its bright, warming flavour. This is a macro-balanced vegan keto meal that doesn't require any special ingredients.

Ingredients

  • 400g extra-firm tofu, drained and pressed
  • 2 tablespoons avocado oil, divided
  • 300g baby bok choy (about 4 heads), quartered lengthwise
  • 1 medium zucchini (200g), halved lengthwise and sliced into half-moons
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 2 tablespoons tamari (gluten-free soy sauce)
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon rice vinegar (unseasoned)
  • 1/2 teaspoon sriracha or chili garlic sauce (optional)
  • 1 tablespoon sesame seeds
  • 2 spring onions, thinly sliced

Instructions

  1. Press the tofu for at least 15 minutes by wrapping it in a clean kitchen towel and placing a heavy pan or book on top. This removes excess moisture and helps it crisp up.
  2. Cut the pressed tofu into 2cm cubes and pat dry with a paper towel.
  3. In a small bowl, whisk together the tamari, sesame oil, rice vinegar, and sriracha if using. Set the sauce aside.
  4. Heat 1 tablespoon of avocado oil in a large non-stick skillet or wok over medium-high heat.
  5. Add the tofu cubes in a single layer. Cook without moving for 3-4 minutes until the bottom is golden and crispy. Flip and cook another 2-3 minutes. Transfer to a plate.
  6. Add the remaining tablespoon of avocado oil to the same pan.
  7. Add the bok choy and zucchini. Stir-fry for 3-4 minutes until the bok choy is wilted and the zucchini is just tender but still has a slight bite.
  8. Add the garlic and ginger. Stir-fry for 30 seconds until fragrant — don't let the garlic burn.
  9. Return the tofu to the pan and pour the sauce over everything. Toss to coat and cook for another minute until the sauce is heated through and everything is glossy.
  10. Remove from heat. Sprinkle with sesame seeds and sliced spring onions.
  11. Serve immediately on its own or over cauliflower rice if you want more volume.

Tips & Variations

  • Get the tofu extra crispy: Toss the pressed tofu cubes in 1 tablespoon of cornstarch (adds about 1g net carbs per serving) before frying. It creates an incredibly crunchy exterior.
  • Press tofu efficiently: If you don't have a tofu press, the kitchen towel method works well. Alternatively, freeze and thaw tofu before pressing — the ice crystals change its structure and it releases water much more easily.
  • Swap the vegetables: Broccoli, snap peas, or mushrooms all work well here. Just keep an eye on the carb count if you're substituting higher-carb vegetables.
  • Make it spicier: Add a diced Thai chili or increase the sriracha for more heat.
  • Batch cook the tofu: Crispy tofu keeps well in the fridge for 3-4 days. Make a double batch and add it to salads, bowls, or soups throughout the week.
Does tofu have carbs?
Extra-firm tofu contains about 2-3g of net carbs per 100g, making it one of the best plant-based protein sources for keto. It's also a complete protein, containing all nine essential amino acids. Look for organic, non-GMO tofu if that matters to you — nutritionally, they're similar.
What's the difference between tamari and soy sauce?
Tamari is a Japanese soy sauce that's traditionally made without wheat, making it naturally gluten-free (always check the label to confirm). It has a slightly richer, less salty flavour compared to regular soy sauce. For this recipe, either works — just verify the tamari is labelled gluten-free if that's important to you.
Can I bake the tofu instead of pan-frying it?
Yes. Spread the cubed tofu on a parchment-lined baking sheet and bake at 200°C (400°F) for 25-30 minutes, flipping halfway. It won't be quite as crispy as pan-fried, but it's a more hands-off method and you can cook a larger batch. Lightly spray or brush with oil before baking for better browning.