Baked Tofu

Tofu! A miracle food if you ask me. Rich in protein, incredibly versatile, and oh so filling and delicious, tofu is a staple in my diet. As for this baked version, it’s perfectly seasoned while being delightfully chewy and very satisfying. I have been making a variation of it for close to two decades at this point but recently I have made a few tweaks. The main one being that I have removed all of the oil from the recipe. This makes it, dare I say, OIL FREE. I know, I know—you’d probably never expect to hear me say that. But, if I’m being honest, a girl is trying to shed some pounds over here! I’m also trying to gain muscle at the same time so when I am mapping out my calories, I need them to count.

As I started analyzing my calories, I noticed that oil was the quickest way to add a substantial amount of calories to a dish. This led me to experimenting with cooking without it and let me tell you: this baked tofu does not need it! Not only that, but this recipe comes together in less than 20 minutes, it has lots of yummy flavor, and a block of high protein tofu offers 70 grams of protein! It might just be your new go-to hack for adding plant-based protein to your life.

*Also, as a side note, I still use oil and love it! I am just being more mindful of how much of it that I consume, which is very personal. You can still use some in this recipe, if you’d like. It will make it crispier and provide some nice richness!

TOFU OPTIONS

When it comes to what kind of tofu to use for this recipe, I adore extra firm high protein tofu. They sell this at Trader Joes and also Whole Foods (I actually think these two are the same brand but TJ repackages it.. you know how they do!). I like this type of tofu because it is dense, has a nice bite, and cooks up beautifully. Softer tofu varieties can fall apart quite easily but this extra firm high protein one holds up nicely. I also love using this for my Tofu Bacon recipe (which is stellar and you should go make, too. That one is not oil free, lol.)

That said, for this recipe, you can also use regular extra firm or even firm tofu that comes in the packaging with water. Like I said previously, they are just a bit more delicate but still scrumptious with this recipe. Now, what you do want to avoid is soft or silken tofu. Don’t be silly… you know that won’t work here, babe.

CUTTING THE TOFU

Ok, we could sit here all day and talk about how to cut tofu. Don’t overthink it, y’all! For this baked tofu, it needs to be simply cut into cubes. You can make them as small or as large as you’d like. Just keep in mind that the smaller pieces will become more chewy and dense if cooked the same amount of time as the larger pieces. I like to go for larger cubes. I cut the block into 3 thick strips. Then I cut those 3 strips into 3 log shapes and then cut those into cubes. (I don’t know if I said that right and now my brain is starting to hurt. Go with your gut and cut the damn tofu however you please.)

TOSS AND BAKE

Once the tofu is cubed, simply transfer it to a large baking sheet. (Because this has no oil, I do recommend using parchment paper so it doesn’t stick.) For the seasonings, I like to keep it simple here: nutritional yeast (which actually has protein—so that’s a bonus!), crushed red pepper flakes (if you’d like a kick!), garlic powder, sea salt, and black pepper. (I have added some other options to try out in the recipe below if you are feeling adventurous). I like to add the tofu and seasonings directly to the baking sheet and toss. You could mix the tofu and spices in a bowl and transfer them to the sheet, unnecessarily dirtying a bowl and therefore creating more dishes for yourself. That’s up to you, boo.

One thing to mention, we are not going for PeRfEcTly coated tofu here. If you would like that, then after the first mix, you could sprinkle over top some additional nutritional yeast and garlic powder to fill in the blank spaces. (I guess if I had a crush coming over that I wanted to impress I might do that.) Either way, it will taste fab.

ENJOYING THE BAKED TOFU

I find that this tofu only needs 15 minutes in a 450°F oven but you could add some more time if you want it to be chewier. That said, please note that hot tofu is a bit fluffier and juicier in texture when hot and freshly baked, while baked tofu that has had time to rest becomes chewier and more dense, especially if chilled. I like it both ways, so decide for yourself! If you are going to eat it later once chilled, it slices nicely to add to wraps, sandwiches, and salads.

SERVE OR STORE

If you have any leftovers or you’d like to make this in advance, you can store this tofu in a tightly-sealed container in the fridge for up to 4 days. (I love to have it on hand when I need some protein quickly!) Try adding it to bowls, eating it with some hot sauce, or it’s delicious served with roasted vegetables. Personally, I can eat the whole block after a good workout on its own.

ENJOY THIS BAKED TOFU!

And there you have it! My easy baked tofu. I make this recipe 2x a week so I can’t wait to see y’all making it in your very own kitchens. If you do, please send me pictures on social media and leave a comment below. I love to see it! Happy cooking.

-Timothy

IF YOU LIKE THIS BAKED TOFU, CHECK OUT THESE OTHER RECIPES:

Crispy Sesame Tofu

High Protein Vegan Meals

Apricot Tempeh

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Food styling, photography, recipe, and text by Timothy Pakron