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Tofu Nuggets

Plant based proteins are a healthy alternative to animal proteins. They are easier on your body to digest and are great for the environment. Tofu is one of the most popular plant based proteins in the world. It is very commonly used Asian cooking and become more popular in our North American diet. If you are new to using Tofu this is a great “gate way” recipe.

These Tofu Nuggets take a little bit of prep. But the freezer does all the work. It is always important to buy organic tofu. That goes for all soy products. With this recipe extra firm is needed. You want to freeze the tofu completely. Take it out of the freezer let it thaw completely. And then repeat. Freezing and thawing the tofu twice gives it a chewy texture and the water drains out of it easier. Squeeze as much liquid as you can and crumble into chunks and bake.

What You Will Need

2 X Tofu Blocks Extra Firm

1/2 cup of oats blended down into a flour (High powered blender)

2 TBS of Nutritional Yeast

1 tsp Italian seasonsing

Pinch of salt and pepper

2 TBS of hot sauce of choice (more or less depending on your spice taste)

6 TBS of vegetable broth (may need more or less depending on consistancy)

2 TBS of pickle brine


Once you have frozen and thawed your Tofu twice. It will be good to be used in this recipe.

Pre heat oven to 400 degrees and line pan with re usable pan liner.

Step 1.) Remove Tofu from packaging over the sink. Lots of liquid is going to come out. Gently squeeze more liquid from blocks.

Step 2.) Crumble Tofu into pieces. They should be large enough to garb them and dip if you pleased. One inch pieces is good. Do this over your prepared pan. Let all the smaller crumbles land on the pan as well.

Step 3.) Put the pan with Tofu on it in the over. Set timer for 20 minutes.

Step 4.) While the Tofu is baking. Add all dry ingredients to large bowl and whisk together.

Step 5.) Add wet ingredients into dry one. Mix well. If the mixture seems to thick add more vegetable broth. You want it to coat the nuggets.

Step 6.) Once the Tofu is done the first 20 minutes. Remove from the oven and carefully add to the bowl with the mixture. Gently stir the Tofu and mixture together until all is well coated.

Step 7.) Spread the coated Tofu back on the pan. Back into the oven for another 20 minutes.

Step 8.) The nuggets should come out with a nice crispy outer layer. Allow to cool and add to whatever you wish or enjoy on its own.

I hope you enjoyed these alternative nuggets. They are a healthy source of protein to add to wraps, tacos, salads, rice bowls or with your favorite dips.

If you have any comfort foods that you would like me to try and put a healthy spin on let me know. If you want to come in and talk about your nutrition goals I would love to sit down with you at the gym or online. Whatever you are comfortable with. 

Email me at [email protected] or chick the link below.

Thank you for your time and as always

Healthy Regards



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