Mock Chicken Tofu
Reimagine plant-based cooking with this flavorful Mock Chicken Tofu recipe, a protein-packed vegan alternative to classic chicken dishes. Featuring extra-firm tofu seasoned with nutritional yeast, soy sauce, and a medley of savory spices like garlic powder, onion powder, and paprika, this dish boasts a boldly satisfying umami flavor and crispy texture. Whether baked to golden perfection or pan-fried for a quick finish, every bite is irresistibly delicious. Ready in just under 40 minutes, this recipe is perfect for adding a meat-free twist to stir-fries, salads, wraps, or grain bowls. Easy, versatile, and delicious, Mock Chicken Tofu is the ultimate go-to for weeknight dinners or meal prep.
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Recipe Information
Ingredients
- 1 block (about 400g) Extra-firm tofu
- 2 tablespoons Nutritional yeast
- 2 tablespoons Soy sauce (or tamari for gluten-free)
- 1 tablespoon Olive oil (or neutral vegetable oil)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 2 tablespoons Cornstarch
- 1 as needed Vegetable cooking spray
Instructions
Press the tofu: Remove the block of tofu from its packaging and drain the liquid. Wrap the tofu in a clean kitchen towel or paper towels, and place it between two plates. Set a heavy object (like a cast iron pan) on top to press out excess water for at least 15 minutes.
Preheat your oven to 400°F (200°C) if baking, or prepare a skillet if pan-frying.
Cut the pressed tofu into small bite-sized pieces or thin strips, resembling chicken pieces.
In a large mixing bowl, combine nutritional yeast, soy sauce, olive oil, garlic powder, onion powder, paprika, black pepper, and cornstarch. Stir to create a thick marinade paste.
Add the tofu pieces to the bowl and toss gently to coat them evenly with the marinade. Let the tofu sit for 5-10 minutes to absorb the flavors.
If baking: Line a baking sheet with parchment paper and spray it with vegetable cooking spray. Spread the tofu pieces out in a single layer, ensuring they don’t overlap. Bake for 20-25 minutes, flipping halfway through, until golden and crispy on the edges.
If pan-frying: Heat a nonstick skillet over medium heat and spray with vegetable cooking spray or add a light coating of oil. Cook the tofu in batches if needed, turning occasionally, for about 8-10 minutes until golden and crisp on all sides.
Serve the Mock Chicken Tofu hot in your favorite dishes, from stir-fries to wraps or salads. You can also store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 516 mg | 22% | |
| Total Carbohydrate | 9.2 g | 3% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 0.2 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 229 mg | 5% | |
*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.
