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, and virtually flavorless, which makes it a wonderful conduit for a marinade. It soaks up its flavorings from what you use to soak it in.

There is no added oil. Be sure to press the tofu before you marinate it so that it soaks up all of the great flavors. The drier you can get it the better. You can press it with a gadget such as this tofu press (affiliate link) which is my favorite or under some paper towels, wrapped in newspaper and topped with something heavy like a large can of tomatoes.

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 into about 1″ squares. Put into a bowl. Mix up the marinade and pour over, making sure every bit if covered. Marinate 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 some sesame seeds for a fun and nutritional boost: Vitamins and minerals like copper, manganese, calcium, phosphorous, magnesium, iron, zinc, Vitamin B1, selenium and dietary fiber.

This tofu recipe is so simple and dynamic, you can use it in so many ways. Top it onto a salad, enjoy with a quinoa salad, or wrap in a burrito. Use this method with other marinades for fun.

I’d love to hear your feedback in the comments below for this Baked Tofu recipe! 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!

*As an Amazon Associate, I earn from qualifying purchases. This means if you click a link, I may earn a commission at no extra cost to you. Read my full disclosure.

Print Recipe

3.74 from 19 votes

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 mins

Cook Time30 mins

Total Time50 mins

Servings: 3 people

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 Tbl maple syrup
• 2 Tbl ketchup
• 1 Tbl rice vinegar
• 1 dash hot sauce
• 1/4 tsp garlic powder
• 1/4 tsp ground black pepper

Instructions

• Preheat oven to 375 degrees F. Lightly spray a non-stick baking sheet with oil.
• 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

Number of Servings

Amount per Serving

Calories

173

% Daily Value*

Fat

 

5.8

g

9

%

Saturated Fat

 

0.7

g

4

%

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 C

 

0.8

mg

1

%

Calcium

 

180

mg

18

%

Iron

 

1.6

mg

9

%

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