Baked Tofu Fingers
Baked Tofu Fingers are a healthier alternative to traditional fried chicken fingers. They offer a satisfying crunch and are packed with plant-based protein. The marinade and seasonings add delicious flavors to the tofu, making them an excellent snack, appetizer, or even a protein-rich addition to salads and wraps.
INGREDIENTS
- 1 block of extra-firm tofu (14-16 ounces)
- 2 tablespoons soy sauce or tamari
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- Salt to taste
- 1/4 cup breadcrumbs (optional, for coating)
INSTRUCTIONS
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Press the tofu: Drain the tofu and gently press it between paper towels or a clean kitchen towel to remove excess moisture. You can place a heavy object on top to aid in the pressing process. Press for about 20-30 minutes.
Cut the pressed tofu into finger-sized strips or any shape you prefer.
In a bowl, whisk together the soy sauce or tamari, olive oil, garlic powder, paprika, onion powder, black pepper, and a pinch of salt.
Place the tofu strips in the bowl with the marinade and gently toss to coat them evenly. Let the tofu marinate for about 15-20 minutes, allowing the flavors to absorb.
If using breadcrumbs for coating, spread them out on a plate. Roll each marinated tofu strip in the breadcrumbs to coat them lightly.
Place the coated tofu strips on the prepared baking sheet in a single layer.
Bake in the preheated oven for about 20-25 minutes, flipping the tofu fingers halfway through the baking time. They should be golden and crispy on the outside.
Serve:
Serve the Baked Tofu Fingers as a tasty and protein-rich snack or appetizer.
Pair them with your favorite dipping sauce, such as barbecue sauce, ketchup, or a yogurt-based dip.
TIPS
Adjust the seasonings to your taste preferences. You can also experiment with different herbs and spices.
For a gluten-free version, use gluten-free breadcrumbs or skip the coating altogether.
NUTRITION VALUE
- Calories: Approximately 150-180 kcal (varies based on portion size)
- Carbohydrates: Around 7-9g
- Protein: About 12-14g
- Fat: Approximately 8-10g
- Fiber: About 2-3g
