Easy Healthy Baked Tofu Nuggets: Plant-Based & Kid-Friendly 🌱💪🔥
ingredients:
1 block (14-16 oz / 400-450g) extra-firm or super-firm tofu
2 tbsp soy sauce or tamari
1 tbsp olive oil or sesame oil
1 tsp garlic powder
½ tsp onion powder
For the Breading:
½ cup (60g) all-purpose flour (or GF blend) OR almond flour for lower carb
½ cup (120ml) unsweetened plant-based milk
1 cup (100g) panko breadcrumbs (use GF if needed)
2 tbsp nutritional yeast (optional, for cheesy flavor)
1 tsp smoked paprika
½ tsp salt
¼ tsp black pepper
directions:
1. Press the tofu: Drain the tofu and press it for at least 30 minutes (using a tofu press or by wrapping in paper towels/cloth and placing a heavy object on top) to remove as much water as possible. This is key for crispiness.
2. Cut the pressed tofu into bite-sized cubes or nugget shapes (about 1-inch / 2.5 cm).
3. In a shallow dish or bowl, whisk together the soy sauce (or tamari), oil, garlic powder, and onion powder. Add the tofu pieces and toss gently to coat evenly. Let marinate for 10-15 minutes.
4. Prepare the breading stations: Set up three shallow bowls. In the first bowl, place the flour (or almond flour). In the second bowl, pour the plant-based milk. In the third bowl, combine the panko breadcrumbs, nutritional yeast (if using), smoked paprika, salt, and pepper. Stir the panko mixture well.
5. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
6. Take each marinated tofu piece, first dredge it lightly in the flour, shaking off excess. Then dip it completely in the plant-based milk, letting excess drip off. Finally, roll it in the seasoned panko mixture, pressing gently to ensure the breadcrumbs adhere all over.
7. Place the breaded tofu nuggets in a single layer on the prepared baking sheet, ensuring they aren't touching.
8. Spray the tops lightly with cooking spray or drizzle lightly with oil (optional, enhances crispiness).
9. Bake for 15 minutes. Flip the nuggets carefully. Bake for another 10-15 minutes, or until golden brown, crispy, and cooked through.
10. Serve immediately with your favorite dipping sauces like vegan ranch, BBQ sauce, or ketchup.
Recipe Information:
Preparation Time: 20 minutes (+ tofu pressing/marinating) | Cooking Time: 30 minutes | Total Time: 1 hour | Calories per Serving: approx. 250-350 per serving (¼ of recipe) | Number of Servings: 3-4
#TofuNuggets #BakedTofu #CrispyTofu #VeganNuggets #PlantBasedRecipes #VeganDinner #HealthyVegan #EasyVeganRecipes #TofuRecipes #VeganFingerFood