|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 10g||12%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 9g||3%|
|Dietary Fiber 2g||9%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.
- 1 block tofu (firm or extra-firm, well pressed)
- 1/3 cup soy milk (or another non-dairy milk substitute)
- 2 tablespoons mustard
- 1 tablespoon nutritional yeast
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley (or Italian seasoning)
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 cup panko breadcrumbs
- 3 tablespoons high-heat vegetable oil (or coconut oil)
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.