Crispy Tofu Bites
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3
Calories 288 kcal
Ingredients
- 1 block tofu extra firm, 1 lb
- 4 tsp garlic powder divided
- 4 tsp onion powder divided
- 1/4 tsp salt
- 1/4 tsp black pepper
- 4 tsp cooking oil spray divided
- 1/4 cup tapioca flour
- 1/4 cup all purpose flour eg. Bob’s Red Mill gluten free or regular AP flour
- 1/4 cup soy milk unsweet
Instructions
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Preheat convection oven to 400F (or use air fryer).
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Break tofu into bite sized pieces and line a medium bowl with pieces so they get evenly seasoned next.
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Sprinkle 2 tsp each garlic and onion powder to coat tofu pieces.
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Season with salt and pepper to taste.
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Spray pieces with cooking oil spray.
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Add tapioca flour to seasoned tofu and stir to evenly coat tofu pieces.
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Spray pieces with cooking oil spray (helps crisp up the tofu!)
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Add all purpose flour to seasoned tofu.
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Add 2 tsp each of garlic and onion powder to tofu (helps to season the flour).
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Season this layer with salt and pepper.
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Add soy milk to make a wet coating for the tofu.
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Stir to distribute coating. If too wet, add 1-2 tsp all purpose flour and a dash of onion powder.
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Spray coated tofu with oil (makes them golden brown and crispy!)
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Spread out tofu pieces on parchment lined baking sheet so they are not clumped together. (helps them crisp up all over)
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Add more cooking spray if you like them crispy.
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Bake at 400F convection oven for 15 minutes.
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Flip pieces and bake another 5 minutes for optimal golden brown crispiness.
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Enjoy! Add hot sauce, use in bowls, wraps or just eat from the pan.
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To reheat leftovers, reheat for 5 minutes in toaster oven to crisp up again.
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Eat within 3-4 days.
Recipe Video
https://www.instagram.com/reel/DWpm_2tE-z2/Recipe Notes
To reheat leftovers, reheat for 5 minutes in toaster oven to crisp up again.
Eat within 3-4 days.
Instagram reel for this recipe:https://www.instagram.com/p/DWpm_2tE-z2/
Compare tofu to ground turkey:
- 1 lb extra firm tofu
- $2.99 (March 2026 pricing)
- 70 g protein for 1 lb
- 650 calories for 1 lb
- 1 lb ground turkey
- $7.99 (March 2026 pricing)
- 88 g protein for 1 lb
- 680 calories for 1 lb
Plant-based protein costs less for about the same nutrition!
-Caitlin Russell MS RD
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