Heart-Healthy Crispy Baked Tofu
Crispy, golden, and irresistibly flavorful, this Heart-Healthy Crispy Baked Tofu recipe is the perfect plant-based protein option for those seeking a nutritious and satisfying meal. Made with protein-rich extra-firm tofu, a savory low-sodium soy sauce marinade, and a light coating of cornstarch for that coveted crunch, this dish uses simple ingredients while highlighting heart-friendly cooking techniques. Baked to perfection in the oven with a light olive oil spray, it delivers all the crispiness of fried tofu without the added fat. Seasoned with bold flavors like garlic and onion powder, and finished with optional chopped green onions for added freshness, it’s incredibly versatile—serve it as a delicious main course, toss it into salads, or pair it with your favorite grain bowl. Ready in just 45 minutes, this recipe is as easy to make as it is healthy to enjoy!
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Ingredients
- 14 ounces Extra-firm tofu
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Sesame oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Cornstarch
- 0 Olive oil cooking spray
- 2 tablespoons Chopped green onions (optional)
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Remove the tofu from its packaging and drain the liquid. Wrap the tofu block in a clean kitchen towel or paper towels and place it on a flat surface. Press it gently by placing a heavy skillet or a few cans on top. Let it sit this way for about 15 minutes to remove excess moisture.
Step 3
Cut the tofu into 1-inch cubes and place them in a large mixing bowl.
Step 4
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, garlic powder, onion powder, and ground black pepper. Pour this marinade over the tofu cubes, gently tossing to ensure all pieces are evenly coated. Let the tofu marinate for at least 10 minutes, stirring occasionally.
Step 5
Sprinkle the cornstarch over the marinated tofu cubes and toss gently until all pieces are well coated with the cornstarch.
Step 6
Arrange the tofu cubes on the prepared baking sheet in a single layer, ensuring they are not touching. Lightly spray the top of the tofu with olive oil cooking spray.
Step 7
Bake in the preheated oven for 15 minutes. Remove the tray from the oven, flip the tofu cubes, and bake for another 15 minutes, or until golden brown and crispy on the edges.
Step 8
Remove from the oven and allow to cool slightly on the tray. If desired, sprinkle chopped green onions over the crispy tofu before serving.
Step 9
Enjoy as a main dish with your favorite vegetables or as a protein-packed addition to salads or grain bowls.
Nutrition Facts
| Serving size | (490.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 811.1 |
| Total Fat 45.9g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 0mg | 0% |
| Sodium 1567.0mg | 0% |
| Total Carbohydrate 38.8g | 0% |
| Dietary Fiber 10.5g | 0% |
| Total Sugars 2.7g | |
| Protein 69.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2738.8mg | 0% |
| Iron 13.0mg | 0% |
| Potassium 1037.2mg | 0% |
Source of Calories