Baked Tofu

Try these yummy tofu bites if you aren’t on board with tofu yet. I think you’ll find them very satisfying. It’s an excellent way to prepare tofu for just about any dish. Tofu is high in protein, low in fat, and virtually flavorless, making it perfect for marinating. It quickly soaks up flavorings from whatever you use to soak it in.

There is no added oil. Be sure to press the tofu before marinating it so that it soaks up all of the great flavors. The drier you can get it, the better.

Press the tofu using a tofu press or by wrapping it in paper towels and placing it on a plate with another plate on top. Put something heavy on top. Press for around 15 minutes while you prepare the other veggies.

One of my favorite tofu presses is The TofuBud.

Have a look at these tofu dishes:

• Avocado Tofu Chocolate Mousse
• Middle Eastern Vegetable Salad with Tofu Feta
• One Pot Thai Coconut Curry Tofu
• Vietnamese Tofu Noodle Bowl
• Tofu Veggie Scramble

After pressing the tofu, cube it into about 1″ squares. Put them into a bowl. Mix the marinade and pour it over, making sure every bit is covered. Marinate for at least 10 minutes and longer, up to an hour, if you can. Then bake on a non-stick baking sheet for 15 minutes a side. These are great in any Asian dish like this Pineapple Fried Rice.

Garnish with sesame seeds for a fun and nutritional boost: Sesame seeds contain vitamins and minerals like copper, manganese, calcium, phosphorous, magnesium, iron, zinc, Vitamin B1, selenium, and dietary fiber.

This tofu recipe is so simple that it can be used in many ways. Top it on a salad, enjoy with a quinoa salad, or wrap it in a burrito. For fun, use this method with other marinades.

I’d love to hear your feedback for this Baked Tofu recipe in the comments below! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

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3.78 from 22 votes

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Baked Tofu

If you aren’t on board with tofu, yet, try these yummy tofu bites. I think you’ll find them very satisfying. This is an excellent way to prepare tofu for just about any dish. Tofu is high in protein, low in fat.

Prep Time20 minutes mins

Cook Time30 minutes mins

Total Time50 minutes mins

Servings: 3 people

1/21x2x3x

Equipment

• TofuBud Press
• Baking Sheet
• Glass Mixing Bowls with Lids
• Spatula Set

Ingredients

• 1 16 oz. container firm organic tofu drained, halved crosswise and pressed for 20 minutes to remove some of the water
• 1/4 cup soy sauce , low sodium
• 2 tbsp maple syrup
• 2 tbsp ketchup
• 1 tbsp rice vinegar
• 1 dash hot sauce
• 1/4 tsp garlic powder
• 1/4 tsp ground black pepper

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Instructions

• Preheat oven to 375 degrees F. Lightly spray a non-stick baking sheet with oil.
• Press the tofu using a tofu press or by wrapping in paper towels and placing it on a plate with another plate on top. Put something heavy on top.

  Slice tofu into 1″ cubes.
• In a bowl, stir together the soy sauce, maple syrup, ketchup, vinegar, hot sauce, garlic powder, and black pepper.
• Gently stir tofu cubes into sauce. Cover and marinate for at least 10 minutes.
• Place tofu on the baking sheet in a single layer. Bake for 15 minutes. Turn tofu, and bake until it turns golden brown, about 15 minutes more.

Notes

Nutrition

Nutrition Facts

Baked Tofu

Amount per Serving

Calories

173

% Daily Value*

Fat

 

5.8

g

9

%

Saturated Fat

 

0.7

g

4

%

Cholesterol

 

0

mg

0

%

Sodium

 

894.4

mg

39

%

Carbohydrates

 

16.3

g

5

%

Fiber

 

1.1

g

5

%

Sugar

 

11.1

g

12

%

Protein

 

11.8

g

24

%

Vitamin A

 

0

IU

0

%

Vitamin C

 

0.8

mg

1

%

Calcium

 

180

mg

18

%

Iron

 

1.6

mg

9

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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