Fat Free Baked Tofu Recipes

5 CRISPY BAKED TOFU RECIPES {LOW CALORIE}

5 Crispy Baked Tofu Recipes {LOW CALORIE} image

Learn how to prepare tofu 5 ways in these low calorie baked tofu recipes. Below, you'll find the best crispy baked tofu recipes... With 5 different flavors like Honey Sriracha Baked Crispy Tofu, Taco Flavored Baked Tofu, and Barbecue Baked Crunchy Tofu, you'll find a low calorie baked tofu recipe everyone will love.The best tofu recipes are all easy and flavorful! Check out these roasted tofu recipes, they all come with Gluten-free and vegan options!Note: Nutrition is based on a 15-ounce Crunchy Sesame Tofu... that's 7.5 oz per serving!

Provided by Lose Weight By Eating

Time 45m

Number Of Ingredients 29

Ingredients

1 block 12 to 15 ounces extra-firm tofu
1/2 tablespoon toasted sesame oil
1 tablespoon soy sauce (or tamari)
1 tablespoon cornstarch
1 teaspoon sesame seeds (for topping)
1 sliced green onion (for topping)
1 block 12 to 15 ounces extra-firm tofu
1/2 tablespoon olive oil
1 tablespoon Homemade Ranch Seasoning
1 tablespoon fresh lime juice
1 tablespoon cornstarch
2 tablespoons chopped cilantro (for topping)
1 block 12 to 15 ounces extra-firm tofu
1/2 tablespoon olive oil
1 tablespoon organic barbecue sauce
1 tablespoon cornstarch
1 block 12 to 15 ounces extra-firm tofu
1/2 tablespoon sesame oil
1 teaspoon maple syrup
1/2 teaspoon dried ginger
1 tablespoon soy sauce (or tamari)
1 teaspoon rice vinegar
1 tablespoon cornstarch
1 block 12 to 15 ounces extra-firm tofu
1/2 tablespoon sesame oil
1/2 tablespoon Sriracha hot sauce
1/2 tablespoon honey (or agave)
1/2 teaspoon garlic salt
1 tablespoon cornstarch

Steps:

Preheat the oven to 400° and line a rimmed baking sheet with parchment paper. Place a clean kitchen towel atop a plate.
Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
Meanwhile, combine the remaining ingredients (less the toppings and the cornstarch) to a large bowl and mix well.
Once the tofu is done draining, move from the towel and into the bowl. Toss to combine.
Sprinkle the cornstarch over the tofu, and toss the tofu until the starch is evenly coated.
Add the tofu over to the prepared baking sheet and arrange in an even layer.
Bake for 25 to 30 minutes, tossing the tofu halfway, until browned and crispy on the edges.
Add any toppings and serve. Will hold in the fridge for 3 days, toss in a dry hot pan to reheat and re-crisp the tofu.

Nutrition Facts : ServingSize 7.5 oz, Calories 243 kcal, Carbohydrate 8.5 g, Protein 21.5 g, Fat 15.8 g, SaturatedFat 1.6 g, Sodium 468 mg, Fiber 1 g, Sugar 1.2 g

CRISPY BAKED TOFU FINGERS/NUGGETS (LOW FAT)

Crispy Baked Tofu Fingers/Nuggets (Low Fat) image

A great tasting, vegetarian alternative to chicken fingers, these tofu versions are a real (healthful) treat. These make a nice snack, appetizer, or main course if served along a nice salad -- also great in packed lunches! Serve with your favourite dipping sauce such as teriyaki, ranch, BBQ, etc. I've served to both kids and adults with positive results so I figured I'd share the recipe. :) note Prep time listed is marinating time.

Provided by grumblebee

Categories Lunch/Snacks

Time 1h20m

Yield 2-3 serving(s)

Number Of Ingredients 7

Ingredients

1 (16 ounce) package extra firm tofu
1/3 cup tamari or 1/3 cup soy sauce
1/3 cup teriyaki sauce
2 tablespoons mirin or 2 tablespoons white vinegar, sweetened with
1 teaspoon white sugar
1 (5 ounce) package Shake-n-Bake, original flavour
nonstick cooking spray

Steps:

Wisk together tamari (or soy sauce), teriyaki, and mirin (or vinegar/sugar) Set aside.
Cut tofu into 1/2 inch slices and then each slice into half lengthwise to get "fingers." If making "nuggets", cut tofu into 1 inch cubes. Place cubes or fingers into tamari marinade and place in fridge for at least an hour. (the longer you leave it, the more intense the flavour -- sometimes I make this ahead the night before and let it sit in the fridge overnight)
After marinating, preheat oven to 400 degrees.
Remove tofu from marinade and shake off excess marinade. Place Shake 'n Bake mix in shallow dish or plate and coat each piece of tofu with the crumbs making sure to coat all sides. (press the tofu down into the mix to make sure it sticks well)
Place breaded tofu on a cookie sheet that has been sprayed lightly with non-stick cooking spray and bake in oven for 10 minutes, flip tofu, then bake another 10 or until golden and crispy.
Serve with BBQ sauce, ranch, marinara, teriyaki or any other sauce you desire! :).

Nutrition Facts : Calories 245.7, Fat 9.5, SaturatedFat 2, Sodium 4635.9, Carbohydrate 17, Fiber 2.5, Sugar 11.3, Protein 26.5

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