0 from 66 votes
Baked Chicken Fried Tofu
Skip sketchy store bought vegetarian nuggets and make this chicken fried tofu instead! These meatless nuggets taste fried but are baked to cripsy golden perfection.
Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 16 tofu nuggets
Calories: 33 kcal
Course:
Main Course
Cuisine:
Vegetarian
Ingredients
- 1 block of extra/super firm tofu
- ¼ cup plain bread crumbs
- 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]
- A pinch of white pepper
- a few cranks freshly ground black pepper to taste
- 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!
Cup of Yum
Notes
- Recipe adapted from Host the Toast's fried chicken.
- Host the Toast
- Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed and enjoy!
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: 16tofu 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.