Mediterranean Diet Crispy Baked Tofu

Savor the irresistible crunch and bold Mediterranean flavors of this Crispy Baked Tofu, a gourmet twist on a plant-based favorite. Perfectly pressed extra-firm tofu is marinated in a zesty blend of olive oil, lemon juice, garlic, oregano, and thyme, then dusted with cornstarch for an ultra-crispy finish. Baked to golden perfection, this high-protein dish is a spotlight in the Mediterranean diet, offering a deliciously healthy option for vegans and vegetarians alike. Ready in just 40 minutes, it’s an easy recipe ideal for meal prep, a salad topping, or a wholesome wrap filling. Garnished with fresh parsley, it’s a fragrant, flavorful, and guilt-free addition to any table!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 0.5 teaspoon ground cumin
• 0.5 teaspoon paprika
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 2 tablespoons cornstarch
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Drain the tofu and press it to remove excess moisture. You can do this by wrapping it in a clean kitchen towel and placing a heavy pan on top for 15 minutes.

Step 3

Cut the pressed tofu into 1-inch cubes and set aside.

Step 4

In a large mixing bowl, whisk together the olive oil, lemon juice, garlic powder, dried oregano, dried thyme, ground cumin, paprika, sea salt, and black pepper.

Step 5

Add the tofu cubes to the bowl and gently toss to ensure each piece is evenly coated with the marinade mixture.

Step 6

Sprinkle the cornstarch over the marinated tofu, and toss gently until all pieces are evenly coated. The cornstarch helps achieve a crispier texture.

Step 7

Spread the tofu cubes evenly on the prepared baking sheet, making sure they are not touching each other.

Step 8

Bake in the preheated oven for 30 minutes, flipping the tofu halfway through to ensure even crispiness on all sides.

Step 9

Once baked, remove from the oven and allow to cool for a few minutes.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve as a protein-rich topping for salads, in wraps, or alongside your favorite Mediterranean sides.

Nutrition Facts

Serving size	(488.0g)

Amount per serving	% Daily Value*
Calories	916.5

Total Fat 60.5g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1234.3mg	0%
Total Carbohydrate 37.2g	0%
Dietary Fiber 11.0g	0%
Total Sugars 3.4g
Protein 63.3g	0%

Vitamin D 0IU	0%
Calcium 2759.5mg	0%
Iron 13.2mg	0%
Potassium 1128.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.5%

Protein: 26.8%

Carbs: 15.7%