Tofu Zucchini Patties
Crisp on the outside and tender on the inside, these Tofu Zucchini Patties are a protein-packed, veggie-filled delight that’s perfect for weeknight dinners or meal prepping. Featuring the subtle creaminess of firm tofu, the freshness of grated zucchini, and a savory depth from soy sauce, garlic, and nutritional yeast, these patties are as flavorful as they are wholesome. Bound with breadcrumbs and a hint of cumin for a slight earthy kick, they fry up beautifully golden in just minutes. Whether you serve them as a hearty plant-based burger, a protein-rich salad topper, or a standalone snack with your favorite dipping sauce, these quick and versatile patties are sure to please. Plus, with a prep time of just 20 minutes, they’re a fantastic go-to for healthy, homemade meals.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 large zucchini
- 0.5 cup breadcrumbs
- 2 tbsp all-purpose flour
- 2 green onions, finely chopped
- 2 cloves garlic, minced
- 1 tbsp soy sauce
- 2 tbsp nutritional yeast
- 0.5 tsp cumin powder
- 0.25 tsp black pepper
- 0.25 tsp salt
- 2 tbsp cooking oil (for frying)
Instructions
Press the tofu: Wrap the tofu block in a clean kitchen towel, place a heavy object on top (such as a skillet), and let it drain for about 10 minutes to remove excess liquid.
Grate the zucchini using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible.
In a large mixing bowl, crumble the pressed tofu into small pieces. Add the grated zucchini, breadcrumbs, flour, chopped green onions, minced garlic, soy sauce, nutritional yeast, cumin powder, black pepper, and salt.
Mix the ingredients thoroughly using your hands or a spoon until the mixture comes together. If the mixture feels too wet to hold its shape, add more breadcrumbs (1 tablespoon at a time) until it reaches a moldable consistency.
Form the mixture into small patties, around 2 to 3 inches in diameter and about 1/2 inch thick. You should get approximately 8 to 10 patties.
Heat a large skillet over medium heat and add the cooking oil. Once the oil is hot, place the patties in the skillet, making sure not to overcrowd them.
Cook the patties for 3 to 4 minutes on each side, or until golden brown and crisp. Repeat with the remaining patties, adding more oil to the pan if needed.
Serve the tofu zucchini patties warm as a standalone dish, in a sandwich, or on top of a salad. Enjoy!
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 388 mg | 17% | |
| Total Carbohydrate | 21.6 g | 8% | |
| Dietary Fiber | 4.6 g | 17% | |
| Total Sugars | 3.5 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 711 mg | 55% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 547 mg | 12% | |
*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.
