If you want your kids to eat and enjoy tofu, this Breaded Tofu Nuggets recipe is a great option to try. They’re super crunchy, perfect for dipping, and they’re loaded with protein, iron, and calcium!
Breaded Tofu Nuggets
I know that tofu is not a food that everyone naturally loves, but as a former vegetarian, I happen to—and it’s such an affordable protein source. Plus, it has a totally mellow flavor that works well in all sorts of recipes. These crunchy Tofu Nuggets are a nice mix of textures and they’re fun for the kids to eat. We love them dipped in ketchup as a main dish alongside a grain and a veggie. They’re also really good on top of mama salads!
Healthy Baked Tofu
Baking tofu can transform the soft texture into one that’s pleasantly crunchy. And this healthy baked tofu recipe doesn’t use any oil or frying to achieve the pleasant crunch, but instead relies on panko breadcrumbs and a simple baking method that allows the entire nugget to crunch up without ever having to flip them over.
If you have a toddler who doesn’t eat dairy and needs calcium or who doesn’t eat meat and needs iron, this is a great tofu recipe for kids to keep in your arsenal.
Ingredients in Breaded Tofu Nuggets
To make this recipes you’ll need extra-firm tofu (really, don’t make them with any other kind since they won’t be as good!), panko bread crumbs, which are super crunchy and available in most grocery stores these days, flour, eggs, garlic powder, and salt.
Can I make these Tofu Nuggets gluten-free?
How to Make Breaded Tofu Nuggets Step-by-Step
Here’s a look at the process involved in making these healthy baked tofu nuggets.
- Remove the tofu from the package and place onto a towel-lined plate. Top with a second towel and a second plate. Let sit to absorb extra moisture.) Dice.
- Preheat the oven and place a wire rack in a rimmed baking sheet lined with foil. Add the panko to a shallow dish or pie plate and stir in the garlic powder and salt. Break the eggs into another shallow dish and beat lightly. Add the flour to a third shallow dish and sprinkle with salt.
- Dredge the tofu cubes in the flour, covering completely.
- Dredge the tofu cubes in the egg, covering completely.
- Dredge the tofu in the panko, covering completely.
- Place on the prepared rack. Spray lightly with nonstick spray. Bake!
What’s the best way to reheat leftovers?
After storing leftovers in an airtight container in the fridge, you’ll notice that they’ll be soft, not crunchy. To make them crunchy as they were when they were initially baked, warm them for 8-10 minutes in an 350 degree F oven. They’ll return to that crunchy exterior!
Healthy Tofu Recipes
I like to keep a package of tofu in the fridge to make these nuggets when we need a vegetarian protein to go with a meal or simply as a healthy variation on chicken nuggets. We like to dip them in ketchup, ranch, and slightly warmed marinara sauce, so see what your family likes best!
Tips for Making the Best Tofu Nuggets
- Be sure to drain the tofu well on towels to absorb excess moisture.
- Use extra-firm tofu for the best texture inside each nugget.
- Make these gluten-free by using gluten-free panko breadcrumbs and gluten free cup for cup flour.
- Serve with your kid’s favorite dip.
- Serve warm to ensure they’re crunchy when eaten.
I’d love to hear what you think of this recipe so please leave a comment or a question below!Print
- 14 ounce package extra firm tofu
- 1/4 cup all-purpose flour
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 cup panko bread crumbs
- 2 eggs
- Remove the tofu from the package and place onto a towel-lined plate. Top with a second towel and a second plate. Let sit for at least 30 minutes and up to 2 hours. (This will absorb extra moisture.)
- Preheat the oven to 425 degrees F and place a wire rack in a rimmed baking sheet. Coat the rack well with nonstick spray.
- Add the panko to a shallow dish or pie plate and stir in the garlic powder and salt.
- Break the eggs into another shallow dish and beat lightly.
- Add the flour to a third shallow dish and sprinkle with salt.
- Dredge the tofu cubes in the flour, then the egg, and then panko and place on the prepared rack. Spray lightly with nonstick spray.
- Bake for 16-18 minutes or until completely cooked through and lightly golden brown.
Store any leftovers in an airtight container in the fridge for up to 3 days.
To reheat leftovers, warm for 8-10 minutes in a 350 degree F oven or until crispy. (They soften when they cool and are stored, so this is the best way to serve leftovers with the same crunch factor!)
Be sure to drain the tofu well on towels to absorb excess moisture.
Use extra-firm tofu for the best texture inside each nugget.
Serve with your kid’s favorite dip.
Serve warm to ensure they’re crunchy when eaten.