Baked Tofu

Here’s my baked tofu recipe. Tofu is a protein of choice in a renal nutrition. It is an extremely versatile ingredient that can fit into almost any recipe like a chameleon due to its neutral flavor.

A close-up on plain baked tofu cubes in a classic green bowl.
Freshly baked tofu cubes!

Renal nutrition

This recipe is primarily intended as a guide on how to bake tofu in the oven. On its own, this baked tofu recipe cannot be considered a balanced meal.

It’s rather a simple and easy recipe that allows you to cook tofu and use it as you please as a source of protein in various type of meal.

Types of tofu

There are different varieties of tofu. But when you have to handle it a lot and want it to keep its shape, as in this recipe, the best type to use is extra-firm tofu. Do not confuse it with extra-firm silky tofu.

When I cook with tofu, I always use the plain type since it usually does not contain added salt. But if you opt for a pre-seasoned tofu, first check its nutritional values before buying it.

Nutrition facts and claims

Here are the nutritional values and claims of this recipe.

Nutrition Facts
Baked Tofu
Serving Size
 
57 g cooked (1/5 recipe)
Amount per Serving
Calories
127
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
5
mg
0
%
Potassium
 
106
mg
3
%
Carbohydrates
 
4
g
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
10
g
Vitamin C
 
1
mg
1
%
Calcium
 
331
mg
33
%
Iron
 
2
mg
11
%
Phosphorus
 
77
mg
8
%
*5% or less is a little, 15% or more is a lot

For informational purposes only.

How to bake tofu

Here are a few detailed steps on how to bake your tofu in the oven.

Sponge and press the tofu

When unpacking your tofu, it is important to absorb the excess fluid before proceeding with the other steps. You can also squeeze the tofu gently by hand to extract a little more liquid from it.

Once the excess fluid is absorbed, you have the option to squeeze your tofu or cut it out immediately. Pressing is optional and you can save effort and time by omitting it.

However, tofu still contains a lot of liquid and pressing it will allow you to extract more. You will then get a crispier baked tofu.

Drain the tofu from excess liquid.
Drain as much as you can the tofu!

To squeeze it, simply surround your tofu block in a clean kitchen towel and place it between 2 flat surfaces such as 2 cutting boards.

Then, put a lot of weight on top of your assembly and let gravity work for 15 to 30 minutes. The more it is pressed, the more dry and crispy your baked tofu can be. In my case, I use what I can find in my kitchen like tin cans or books.

Pressing the tofu between two cutting boards to remove as much liquid as possible.
Pressing tofu with cutting boards and tin cans.

Note that pressing can be most effective when tofu is cut into cubes before pressing. Howver, if you are like me and you do not always cut evenly, the cubes will not be pressed evenly either. That’s why I recommend pressing before cutting.

Cut the tofu

Next, you need to cut out your tofu block. I consider that the most convenient shape to use in other recipes is either in cubes or slices. But you can use any shape.

Just remember that the thicker the pieces of tofu, the less it will be cooked in the center. It is a matter of personal preference. For my part, I prefer square pieces that will cook evenly in the oven.

Plain extra-firm tofu diced to make baked tofu in the oven.
Almost evenly cut tofu cubes!

Coat the tofu

Once cut, you must then coat the tofu in a little oil and then in the cornstarch. It is this coating that will give it crispiness and a beautiful golden color.

If you want to give flavor to your tofu, this is the step to do so. To season your tofu, you simply have to add spices at the same time as the cornstarch.

Coating the tofu cube with olive oil and cornstarch.
Gently coat the tofu cubes.

Bake the tofu

Now all that remains is to cook the tofu at 400°F (205°C) for 15 to 30 minutes and stir the cubes halfway through.

Note that the more the tofu is cooked, the crispier and firmer it will be. If the cooking is moderate, it will be rather slightly golden and soft at the center.

Crispy baked tofu in the oven.
Slightly golden and crispy!

How to serve tofu

You can use your baked tofu cubes in many meals and it is perfect to replace any meat in countless dishes.

Here are some ideas for serving and using your baked tofu cubes:

  • In a salad
  • On top of noodles
  • In a wrap
  • With vegetable rice
  • On a skewer
  • As hors d’oeuvre
  • In a poke bowl

Here is a good example of a vegetarian poke bowl that I made with cubes of baked tofu.

A colorful baked tofu poke bowl full of fruits and veggies.
A simple vegan and colorful poke bowl!

If you prefer, you can use this same recipe to cook tofu slices or sticks. You will simply have to handle the slices or sticks more delicately.

You will be able to use them as a source of protein in your sandwiches, burgers and any other uses where slices and sticks are preferable to a cube.

Baked tofu variations

Crispiness

It is mainly the cornstarch that gives the crispiness to the tofu. You can omit it and get less crispy baked tofu cubes.

And if, on the contrary, you prefer a crispier tofu, you can use a little more cornstarch! Personally, I like to use about 2 tbsp of cornstarch for a block of tofu. It is possible to put even a little more for more texture!

Tofu cuit au four dans un bol en céramique
Really crispy baked tofu cubes!

Add spices

You can add spices with cornstarch to give it a whole new flavor. Personally, I like to add smoked paprika. You can try any spice or low sodium spice blend!

Marinate the tofu

It is possible to marinate your tofu right after pressing it. Squeezing the tofu just before marinating it will allow it to absorb more marinade, so more flavor!

Different shapes

Do you want to try a different shape? Instead of cutting cubes, you can cut fries or any other shape you want. Just make sure your pieces aren’t too big so you don’t get half-cooked tofu.

Baked tofu sticks seasoned with paprika, garlic powder and ground pepper.
Smoked paprika baked tofu sticks.

Baked tofu conservation

You can store baked tofu in an airtight container for 4 to 5 days in the refrigerator and about 3 months in the freezer.

More vegetarian recipes

If you like this recipe, you will like these :

Low Sodium Vegan Pho

Vegetarian Poke Bowl

A close-up on baked tofu cubes in a classic green bowl.

Baked Tofu

A very simple recipe for baking tofu. Perfect as is and ideal to be seasoned according to your preferences. These cubes are ideal for replacing meat in different types of dishes!
4.8 from 12 votes
PREP TIME20 mins
COOK TIME30 mins
TOTAL TIME50 mins
SERVINGS5 servings
KIDNEY NUTRITIONHigh calcium | Low potassium | Low sodium | Vegan | Vegetarian
PRINT RECIPE PIN RECIPE

INGREDIENTS

Smoked Paprika Tofu (Optional)

  • 1 tsp smoked paprika
  • ¼ tsp garlic powder
  • tsp ground black pepper

INSTRUCTIONS

  • Preheat the oven to 400°F (205°C). If you are pressing the tofu, preheat the oven a few minutes before the finishing.
  • Unpack and drain excess liquid from the tofu.
  • Surround your tofu in paper towels or a clean, absorbent kitchen towel.
    Then place something heavy on your tofu. My favorite method is to install the tofu block between 2 cutting boards and place canes or mixer on top.
    Finally, press the tofu for 15 to 30 minutes. It is important to drain the tofu, but pressing it is optional. Doing it will allow you to have a crispier baked tofu.
  • Cut the tofu block into cubes. Cubes with a size of 1/2 to 3/4 inches are ideal for even cooking.
  • In a large mixing bowl, coat the tofu cubes with oil. Then coat them with cornstarch and spices if desired. Spices are optional.
  • Scatter the tofu cubes on a baking sheet lined with parchment paper. Bake in the oven for about 30 minutes or until the cubes are enough golden according to your preference. Stir the cubes after 15 minutes of cooking.

NOTES

Note 1 – Quantity baked tofu
For a block of 400g of uncooked tofu, this recipe gives about 285g of cooked tofu cubes, or 5 servings of 57g. Note that the nutritional values will greatly depend on the tofu used, read the labels carefully!

NUTRITION FACTS

Nutrition Facts
Baked Tofu
Serving Size
 
57 g cooked (1/5 recipe)
Amount per Serving
Calories
127
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
5
mg
0
%
Potassium
 
106
mg
3
%
Carbohydrates
 
4
g
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
10
g
Vitamin C
 
1
mg
1
%
Calcium
 
331
mg
33
%
Iron
 
2
mg
11
%
Phosphorus
 
77
mg
8
%
*5% or less is a little, 15% or more is a lot

For informational purposes only. Nutrition data is primarily calculated from the USDA National Database. Values may vary from accuracy of measurements, brands, nutritional data and more. All measurements are metric (1 cup = 250ml). Readers are encouraged to make their own calculations.

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