Syn Free Salt & Pepper Tofu | Slimming World

Tofu can be a bit tricky. Mainly because it has the characteristics and the personality of a dense sponge. What you need is some bits and bobs, and a couple of tricks, and you can turn your dense sponge Tofu into something really quite tasty. Like this Syn Free Salt & Pepper Tofu

Syn Free Salt & Pepper Tofu.

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Syn free, it makes a perfect Slimming World dish. Best served with rice, you can add whatever veg you like to the stir fry, it’s up to you!

Tofu, or bean curd, is a great source of protein, and is made by curdling soy milk and then pressing the curds into soft, white blocks. It’s mad in a similar to the way that cheese is made from milk.

When ever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Olive Oil flavours are ideal for this Syn Free Salt & Pepper Tofu recipe.

Frylight Find Out More

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Syn Free Salt & Pepper Tofu.

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Syn Free Salt & Pepper Tofu

Votes: 6
Rating: 3.83
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Prep Time

Cooking Time

Portion 80 Minutes (to prepare the tofu, mainly) 15 Minutes


Weight Watchers

Slimming World 

135kcal Zero

Smart Points (Flex/Freestyle)



Per Portion Per Portion Per Portion
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  1. A bit of prep work for the tofu to start with. Chop it into reasonably sized cubes, and place on a plate lined with tissue paper. Put more tissue paper on top and place something heavy across the plate. This will gently squeeze the water out, creating a much drier tofu to work with. This may take up to 40 minutes or so. Remember to change the tissue paper periodically.
  2. Once the water is drained, place the tofu into a dry bowl and add the salt & pepper, Chinese 5 spice and garlic salt. Make sure all the cubes of tofu are generously coated. If you need to add a bit more dry ingredients then do, we won't tell.
  3. Place the bowl of tofu in the fridge to firm it up a bit more. Ideally for as long as you can afford, but half an hour is fine if you're in a bit of a rush.
  4. For the stir fry, simply chop the onion and pepper finely and add to a frying pan with the chilli, garlic and ginger. Fry this mixture up in Frylight until its nice and cooked.
  5. Put this mixture aside and use the same frying pan to fry the tofu. Using plenty of Frylight, cook the tofu on each side on a steady but not raging heat (otherwise it will burn easily). Cook until golden and crispy on all sides.
  6. Combine the tofu and the stir fry vegetables together with the fresh coriander, and serve. Beautiful with a dash of soy sauce and Sriracha. Enjoy!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

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  • You don't reproduce the recipe in full

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!