Baked Chicken Fried Tofu
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
35 mins
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Total Time
50 mins
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Servings
16 tofu nuggets
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Calories
33 kcal
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Course
Main Course
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Cuisine
Vegetarian
Baked Chicken Fried Tofu
Description
Baked Chicken Fried Tofu uses extra firm tofu drained and cut into small triangles, providing bite-sized pieces that crisp evenly in the oven. The breading mixture combines plain and panko breadcrumbs with spices like paprika, parsley, garlic powder, sage, onion powder, and optional cayenne pepper for layered flavors. The tofu is triple-dipped in flour, beaten egg mixed with milk, and breadcrumbs, ensuring a thick, crispy crust that bakes to a golden finish at 400°F.
This method offers a healthier alternative to traditional frying while still delivering a satisfying crisp texture around the soft tofu. The seasoned coating gives an aromatic and mildly spicy profile reminiscent of southern fried chicken-style seasoning, making it versatile for dipping sauces or adding protein to salads and bowls.
Using cooking oil spray on all sides before baking helps in crisping the crust evenly without deep frying. The recipe invites adjustments for spice level and size of tofu pieces depending on desired texture and frying preferences.
Ingredients
- 1 tofu block, extra or super firm
- ¼ cup bread crumbs plain
- ¼ cup panko breadcrumbs
- 1 tsp salt
- ½ tsp paprika
- ½ tsp parsley
- ½ tsp garlic powder
- ¼ tsp sage
- ⅛ tsp onion powder
- ⅛ tsp cayenne pepper optional
- white pepper a pinch
- black pepper to taste, freshly ground, a few cranks
- 1 egg lightly beaten
- ½ cup milk
- 2-3 TBSP all-purpose flour
- cooking oil spray (olive oil or coconut oil)
Instructions
- Preheat oven to 400 degrees F.
- First drain the water from your package of tofu, gently squeezing/blotting out any excess liquid with a few paper towels.
- Turn the block on it's side and cut into two symmetrical sheets.
- Cut each sheet in half vertically, then horizontally, then again at each diagonal until you have a total of 16 tofu triangles. You can also cut the tofu into 8 larger squares for nuggets that have more tofu and less breading!
- Set aside.
- In a medium sized bowl, mix together both breadcrumbs along with your seasonings.
- Next grab a small bowl and mix together your egg and milk.
- Fill a third small bowl with the flour and get ready to dip!
- Dip each tofu triangle in the flour mixture, then the egg bowl, and finally plop it straight into the breadcrumb bowl and cover with breading. I don't do anything daintily so I literally smash the breadcrumbs into the tofu wedge to pack in as much coating as I can.
- Spray all sides with cooking spray [top, bottom, and sides] and place on an oil-rubbed baking sheet.
- Bake at 400F for 35 minutes, flipping them after the 20 minute mark.
- Enjoy immediately with your favorite dip!
Notes
- Use extra or super firm tofu and press it well to remove excess moisture before breading.
- Adjust the size of tofu pieces to larger squares or smaller triangles based on preference for nugget size.
- Spray tofu pieces with cooking oil before baking to achieve a crispier crust without frying.
- For even crispness, turn tofu pieces halfway through baking if not using convection oven.
- The recipe is adapted from Host the Toast and nutrition facts were calculated with an online tool; adjust as needed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 16tofu nuggets
Amount Per Serving
Calories 33 kcal
% Daily Value*
| Calories | 33kcal | 2% |
| Carbohydrates | 4g | 1% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 11mg | 4% |
| Sodium | 185mg | 8% |
| Potassium | 51mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 71IU | 1% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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