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Baked Chicken Fried Tofu
4.8 from 66 votes

Baked Chicken Fried Tofu

This baked chicken fried tofu features extra firm tofu cut into triangles and coated in a seasoned breadcrumb mixture before being oven-baked until crispy. The breading combines panko and plain breadcrumbs with a blend of spices, including paprika, parsley, garlic powder, sage, and cayenne for a subtle heat and herbaceous note. The tofu is dipped in flour, egg, and milk to help the coating adhere, leading to a crunchy exterior with tender tofu inside without the use of deep frying.

Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings: 16 tofu nuggets
Calories: 33 kcal
Course: Main Course
Cuisine: Vegetarian

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

    Cup of Yum
  1. Preheat oven to 400 degrees F.
  2. First drain the water from your package of tofu, gently squeezing/blotting out any excess liquid with a few paper towels.
  3. Turn the block on it's side and cut into two symmetrical sheets.
  4. 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!
  5. Set aside.
  6. In a medium sized bowl, mix together both breadcrumbs along with your seasonings.
  7. Next grab a small bowl and mix together your egg and milk.
  8. Fill a third small bowl with the flour and get ready to dip!
  9. 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.
  10. Spray all sides with cooking spray [top, bottom, and sides] and place on an oil-rubbed baking sheet.
  11. Bake at 400F for 35 minutes, flipping them after the 20 minute mark.
  12. 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

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%)

Nutrition Facts

Serving: 16 tofu nuggets

Amount Per Serving

Calories 33

% 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.