Heart-Healthy Crispy Fried Tofu Cubes
Discover the perfect balance of crunch and flavor with our *Heart-Healthy Crispy Fried Tofu Cubes*! This protein-packed recipe transforms firm tofu into irresistibly crispy bites using a light coating of cornstarch and olive oil cooking spray, cutting down on unhealthy fats without compromising on texture. Marinated in a savory blend of low-sodium soy sauce, rice vinegar, sesame oil, and garlic powder, these tofu cubes are baked to golden perfection without deep frying. Garnished with green onions and sesame seeds, they make a wholesome snack, a standout salad topper, or a delicious addition to your favorite grain bowl. Quick to prepare and completely plant-based, this heart-healthy recipe is ideal for those seeking a nutritious, flavor-forward meal option.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon garlic powder
- 3 tablespoons cornstarch
- 1 as needed olive oil cooking spray
- 2 stalks green onions
- 1 tablespoon sesame seeds
Instructions
Drain the tofu and press it to remove excess water. You can do this by wrapping the tofu block in paper towels and placing a heavy object on top for at least 15 minutes.
Once the tofu is pressed, cut it into 1-inch cubes.
In a mixing bowl, combine the low-sodium soy sauce, rice vinegar, sesame oil, and garlic powder. Add the tofu cubes to the bowl and gently toss to coat them in the marinade. Let the tofu marinate for at least 5 minutes.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
After the tofu has marinated, drain any excess liquid and add the cornstarch to the bowl. Toss the tofu cubes until they are well-coated in cornstarch.
Arrange the tofu cubes in a single layer on the prepared baking sheet. Spray lightly with olive oil cooking spray to help achieve a crispy exterior.
Bake the tofu in the preheated oven for 20-25 minutes, flipping halfway through, until the cubes are golden brown and crispy.
While the tofu is baking, finely slice the green onions.
Once the tofu is done, remove it from the oven and allow it to cool slightly. Transfer the crispy tofu cubes to a serving dish, sprinkle with sesame seeds and sliced green onions for added garnish and flavor.
Serve immediately as a snack, or add to salads or grain bowls for a heart-healthy, protein-rich component.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1083 mg | 47% | |
| Total Carbohydrate | 38.7 g | 14% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 5.5 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 639 mg | 49% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 704 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
