Name: Tofu Sheets Salad
Cook time: 10 min
Total time: 10 min
Ingredients: 1 pack of tofu sheets ((~250g)); 1 medium carrot; 150 g about 1½ cups napa cabbage, thinly sliced ((or Romaine lettuce)); 1 medium cucumber; 30 g ½ cup fresh cilantro, chopped; 2 cloves garlic; 2–3 stalks green onion; ½ tsp sesame oil; 2 tbsp rice vinegar; 3 tbsp soy sauce (low sodium if preferred); 1 tsp oyster sauce (or low-sugar alternative); vegetable oil for sautéing; chili flakes (to taste); a splash of sugar-free syrup or your preferred sugar substitute (Optional)

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This high-protein and refreshing tofu sheets salad is inspired by a dish my Chinese friend Birdie introduced me to. It’s a staple across many regions of China and a truly underrated gem in the tofu world.

The star ingredient is tofu sheets, and it is a proper superfood with an exceptionally high protein content — 23g of protein per 100g! It’s one of the few plant-based ingredients that checks all the boxes for low-carb, high-protein meal.

That said, finding tofu sheets in Western stores can be a bit of a challenge. They’re not widely known, and to make it trickier, they often go by a variety of names, including:

Baiye Tofu
Tofu Sheets
Tofu Skin
Paper Tofu
Beancurd Noodles

And that can be very confusing.

In Singapore, I found them labeled as Baiye Tofu, available in most major supermarkets.

Texture-wise — think slightly more firm al-dente noodles. This tofu holds its shape exceptionally well, whether you boil them, toss them into a stir-fry, put them in this salad. Unlike softer tofu types, they don’t break down or get mushy, which makes them perfect for dishes that need structure.

Visually, you can often recognize them by a unique surface pattern: a uniform layer of small dots or dimples across the entire sheet. This is a small hints at the methodical way they’re pressed during production.

They’re definitely harder to track down in Europe or in America., but absolutely worth the hunt. Asian, especially Chinese, grocery stores are your best bet, If you find them, stock up. I usually buy them in bulk and freeze them, they keep incredibly well and defrost quickly without losing texture or taste. Having them on hand means I can whip up this salad (or a hotpot, or a stir-fry) in minutes, with no compromise on flavor or nutrition.

Also, check out another beautiful recipe with this tofu: https://tonyacooks.com/baiye-tofu-rolls/.

Recipe

Tofu Sheets Salad

A high-protein Chinese tofu salad with crisp veggies, low carb content, it's a perfect light and balanced meal in just 10 minutes!

Course Salad

Cuisine Chinese

Keyword baiye tofu recipe, healthy salad, high protein, Vegetarian

Cook Time 10

Total Time 10

Servings 2

Calories 400kcal

Ingredients

1 pack of tofu sheets (~250g)
1 medium carrot
150 g about 1½ cups napa cabbage, thinly sliced (or Romaine lettuce)
1 medium cucumber
30 g ½ cup fresh cilantro, chopped
2 cloves garlic
2–3 stalks green onion
½ tsp sesame oil
2 tbsp rice vinegar
3 tbsp soy sauce low sodium if preferred
1 tsp oyster sauce or low-sugar alternative
vegetable oil for sautéing
chili flakes to taste
a splash of sugar-free syrup or your preferred sugar substitute Optional

Instructions

Cut tofu sheets into strips and soak in hot water until softened. Drain well.
Prepare the vegetables: grate the carrot, finely slice the napa cabbage and cucumber, and chop the cilantro and green onion. Add them to a large mixing bowl.
Put the softened tofu ribbons to the bowl. Sprinkle with chili flakes and a pinch of sesame seeds if desired.
In a small pan over medium-low heat, heat vegetable oil and sesame oil. Add minced garlic and cook until just golden.
Immediately pour the hot garlic oil over the salad and toss everything together quickly to coat.
Add soy sauce, rice vinegar, and oyster sauce. Adjust with a few drops of sugar-free syrup if you prefer a hint of sweetness. Mix well and serve.