This Crispy Golden Baked Tofu is full of savory, irresistible flavor and oven-baked to crispy perfection—no deep frying required! Seasoned with turmeric, nutritional yeast, garlic and onion powder, this tofu has rich flavor with a golden hue. This crispy golden tofu has versatile flavor, a perfect protein-packed topping on a grain bowl, salad, pasta, or even pizza!
Not into baking? I’ve included pan-fry and air fryer options below!
Is it necessary to press tofu before seasoning?
It really does make a difference! Pressing the tofu before seasoning will remove excess moisture and help achieve crispier tofu! This can be done simply by wrapping tofu in a clean kitchen towel and placing something weighted on top or by using a tofu press.
Can this crispy golden tofu be pan-fried instead?
Yes! It may not be as crispy as baked or air fried, but this tofu can easily be pan-fried instead!
Heat a large (I prefer non-stick) pan on medium-high heat. Once hot, drizzle a little bit of avocado oil (optional, but adds crispiness) and add tofu, allowing to cook a few minutes on the first side before tossing. Cook until tofu is desired golden brown on the outside, about 15 minutes.
How about using an air fryer?
Absolutely! Air fryers are an amazing tool to achieve crispy tofu without using a bunch of oil!
If using an air fryer, keep an eye on the tofu so it doesn’t over-cook. Ovens are straight forward and consistent for baking but air fryers vary greatly, to the point where some air fryers cook food in baskets while others some have multiple racks like a toaster oven. Depending on the type of air fryer and the size of the tofu cubes, the tofu may cook up anywhere between 8-15 minutes.
Why tofu deserves a spot on your plate
Tofu is a blank canvas for flavor as well as a nutritional powerhouse! This crispy golden baked tofu is not only delicious, it’s packed with clean, plant-based protein and essential minerals.
Tofu contains ample amounts of all nine essential amino acids, making it a solid complete protein. It’s also rich in calcium, magnesium, iron, and zinc—nutrients many of us could use more of. It’s also packed with isoflavones, natural plant compounds with powerful health benefits.
Isoflavones in soy have been shown to:
- Improve bone mineral density and reduce risk of bone loss. This is especially important for postmenopausal women, when bone loss and osteoporosis can occur due to the decline in estrogen.1,2
- Reduce inflammation in blood vessels and improve elasticity, lowering the risk of stroke or heart disease.
- Ease menopause symptoms, such as hot flashes.
- Support healthy cholesterol levels.
Delicious Ways to Use This Crispy Golden Baked Tofu
From pastas to salads, this Crispy Golden Baked Tofu has versatile flavor that pairs with a variety of dishes! Here are some of my favorite meals to pair with this crispy, golden tofu:
- Creamy Olive Pesto Pasta – A delicious, tangy twist on pesto.
- Zesty Mediterranean Salad with Avocado-Parsley Dressing – Full of Mediterranean flavors, this salad bowl is bursting with bold, exciting flavors.
- Orzo with Arugula Pesto – Arugula Pesto has bold flavors which pairs perfectly topped with crispy golden tofu.
- Stinging Nettle Pesto Pasta – Nettle Pesto is easy to make and a tasty way to utilize wild nettles.
- Basil Pesto Pasta with Tofu and Veggies – I know, I know…we are seeing a trend here. Seriously though, all the pesto pastas pair so well with this crispy tofu!
Debunking the soy myth
Despite the persistent myth that has actually been debunked decades ago, soy does not increase breast cancer risk. Extensive research has shown the opposite is true: soy intake is linked to a lower risk of breast cancer, recurrence, and mortality rates.3‘4,5‘7
Bottom Line: Tofu Is a Superfood Staple
This Crispy Golden Baked Tofu is packed full of savory flavor while being a nutritional powerhouse! This tofu is easy to prepare, bake (or air fry or pan-fry) and can be topped on a variety of different meals!
If you enjoyed this Crispy Golden Baked Tofu, I’d love to hear about it! Leave me a comment below!
Crispy Golden Baked Tofu
Equipment
- Oven (air fryer or stovetop can also be used, see notes below)
Ingredients
- 16 oz extra firm or firm tofu
- drizzle of oil (optional)
- 2 tsp nutritional yeast
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp turmeric powder
- ¼ tsp paprika powder
- ½ tsp salt
- several grinds of black pepper
Instructions
- Pre-heat oven to 350°. For air fryer or pan frying, see notes below.
- Press tofu for 15-30 minutes either by wrapping in a clean kitchen towel and placing something weighted on top or by using a tofu press.
- Cut tofu into cubes (or rectangles or triangles) making sure the size is consistent. Place tofu into a large bowl. Option to toss tofu with a drizzle of oil if desired.
- Measure out all the spices into a small bowl and mix together. Sprinkle spice mixture over tofu, gently stirring tofu to evenly coat.
- Place tofu on a parchment-lined baking sheet and bake on the middle rack for about 20 minutes. Flip tofu after 12-15 minutes. Once tofu is crispy golden brown, remove from oven.
Notes
- https://pubmed.ncbi.nlm.nih.gov/16157834/
- https://pubmed.ncbi.nlm.nih.gov/12191852/
- https://pubmed.ncbi.nlm.nih.gov/35241506/
- https://pubmed.ncbi.nlm.nih.gov/23919747/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988534/
- ‘6https://www.pcrm.org/news/health-nutrition/soy-linked-breast-cancer-survival
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