📝 About This Recipe
Transform humble tofu into a kid-approved favorite with these ultra-crispy, protein-packed bites that rival any chicken nugget. By pressing the tofu and using a double-coating method, we achieve a satisfying crunch without the need for deep frying. These bites are seasoned with mild, savory spices that appeal to picky eaters while providing a healthy, veggie-forward alternative for the whole family.
🥗 Ingredients
The Tofu Base
- 14 ounces Extra-firm tofu (drained and pressed for 20 minutes)
- 1/4 cup Cornstarch (for the initial dusting)
The Crispy Coating
- 1.5 cups Panko breadcrumbs (plain or whole wheat)
- 2 tablespoons Nutritional yeast (adds a nutty, cheesy flavor)
- 1 teaspoon Garlic powder
- 1/2 teaspoon Onion powder
- 1/4 teaspoon Smoked paprika (for color, not heat)
- 1/2 teaspoon Salt
- 1 bottle Olive oil spray (for misting)
The Binder
- 1/2 cup Unsweetened soy milk (or any plant-based milk)
- 1 teaspoon Dijon mustard (helps the coating stick)
Honey-Mustard Sunshine Dip
- 1/2 cup Greek yogurt (plain and unsweetened)
- 2 tablespoons Yellow mustard
- 1 tablespoon Honey (or maple syrup)
- 1 teaspoon Lemon juice (freshly squeezed)
👨🍳 Instructions
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1
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper for easy cleanup.
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2
Cut the pressed tofu into 1-inch cubes or 'nugget' shapes, ensuring they are relatively uniform in size for even cooking.
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3
Place the tofu cubes in a medium bowl and sprinkle with cornstarch. Toss gently until every piece is lightly coated; this creates a dry surface for the binder to cling to.
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4
In a shallow bowl, whisk together the soy milk and Dijon mustard to create your liquid binder.
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5
In a separate wide dish, combine the panko breadcrumbs, nutritional yeast, garlic powder, onion powder, paprika, and salt. Mix well.
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6
Using one hand for 'wet' and one for 'dry', dip a tofu cube into the milk mixture, then roll it in the breadcrumb mixture, pressing firmly so the crumbs adhere.
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7
Place the coated tofu bite onto the prepared baking sheet. Repeat until all cubes are breaded, leaving space between each piece.
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8
Lightly spray the tops of the tofu bites with olive oil spray. This is the secret to getting that golden-brown 'fried' look in the oven.
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9
Bake for 15 minutes, then carefully flip each nugget using tongs or a spatula.
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10
Spray the other side lightly with oil and bake for another 10-15 minutes until the exterior is deeply golden and crunchy.
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11
While the tofu bakes, whisk together the Greek yogurt, mustard, honey, and lemon juice in a small bowl to make the dipping sauce.
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12
Remove the tofu from the oven and let it rest for 2-3 minutes; this allows the crust to set perfectly.
💡 Chef's Tips
Always press your tofu for at least 20 minutes to remove excess moisture; otherwise, the nuggets will be soggy inside. For extra crunch, toast the panko breadcrumbs in a dry pan for 2 minutes before using them for breading. If your kids prefer a 'smooth' texture, you can use regular breadcrumbs instead of panko. To make this gluten-free, simply swap the panko for gluten-free breadcrumbs and ensure your cornstarch is certified GF. Common mistake: crowding the pan. If the bites are too close, they will steam instead of crisping up.
🍽️ Serving Suggestions
Serve alongside steamed broccoli florets and carrot sticks for a colorful 'rainbow' plate. Pair with a side of sweet potato fries for a healthy take on a fast-food classic. Stuff the bites into a whole-wheat pita with shredded lettuce for a 'Tofu Po'Boy'. Offer a variety of dips like BBQ sauce or mild salsa to make mealtime interactive. Serve with a cold glass of milk or a fruit-infused sparkling water.