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A cookie sheet with slices of baked breaded tofu that has been cooked.

Breaded Tofu - Baked or Pan-Fried

A delicious, easy way to make flavorful breaded tofu.

Course Main Course
Cuisine American
Keyword baked tofu, breaded tofu, fried tofu
Prep Time 10 minutes
Cook Time 10 minutes
Bakingn Time: 40 minutes
Total Time 20 minutes
Servings 4
Calories 181 kcal

Ingredients

For the Breading:

  • 1/2 cup panko bread crumbs or crumbled cracker, vegan stuffing, corn chips, cornmeal, or corn flakes cereal to give the breading texture.
  • 1/4 cup flour wheat, whole wheat, or gluten-free flour mix works well.
  • 1 tbsp corn starch (optional)
  • 1 tbsp nutritional yeast (optional)
  • 2 tsp poultry seasoning or Italian seasoning or any other dried herb mix of choice.
  • 1/2 tsp salt
  • 2 tbsp canola oil or light olive oil

Instructions

Preparing the Tofu:

  1. Drain and press a block of tofu getting out as much liquid as possible.
  2. Mix together breading ingredients on a plate or shallow dish.
  3. Sprinkle tofu with some soy sauce or equivalent.
  4. Place the tofu in the breading and press down a little to make the coating stick to the tofu.
  5. Flip over and coat the other side.

Cooking the tofu:  (You have 2 choices baking or Pan Frying).

Baking the breaded tofu:

  1. Preheat the oven to 400°F.
  2. Spread about 2 tbsp of oil on the bottom of a cookie sheet.
  3. Place the breaded tofu on the cookie sheet and bake at 400°F for about 20 minutes.
  4. After 20 minutes, take out of the oven and flip with a spatula.

  5. Bake for an addtional 20 minutes on the other side.

Pan-frying the breaded tofu:

  1. Place 2 tbsp of oil in the bottom of a skillet. (I highly recommend using an iron skillet for tofu.  It always cooks perfectly and never sticks to my iron skillet).
  2. Place the coated tofu in the frying pan and turn heat to medium-high.
  3. Cook for about 3-5 minutes on each side until golden brown and crunchy.
Nutrition Facts
Breaded Tofu - Baked or Pan-Fried
Amount Per Serving (3.5 oz)
Calories 181 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 918mg40%
Potassium 205mg6%
Carbohydrates 13g4%
Fiber 1g4%
Sugar 2g2%
Protein 11g22%
Vitamin A 20IU0%
Calcium 57mg6%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.