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Crispy Tofu Bites

Course Main Course
Keyword dinner, gluten free, soy, tofu
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3
Calories 288 kcal
Author Caitlin Russell MS RD

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

  1. Preheat convection oven to 400F (or use air fryer).
  2. Break tofu into bite sized pieces and line a medium bowl with pieces so they get evenly seasoned next.
  3. Sprinkle 2 tsp each garlic and onion powder to coat tofu pieces.
  4. Season with salt and pepper to taste.
  5. Spray pieces with cooking oil spray.
  6. Add tapioca flour to seasoned tofu and stir to evenly coat tofu pieces.
  7. Spray pieces with cooking oil spray (helps crisp up the tofu!)
  8. Add all purpose flour to seasoned tofu.
  9. Add 2 tsp each of garlic and onion powder to tofu (helps to season the flour).
  10. Season this layer with salt and pepper.
  11. Add soy milk to make a wet coating for the tofu.
  12. Stir to distribute coating. If too wet, add 1-2 tsp all purpose flour and a dash of onion powder.
  13. Spray coated tofu with oil (makes them golden brown and crispy!)
  14. Spread out tofu pieces on parchment lined baking sheet so they are not clumped together. (helps them crisp up all over)

  15. Add more cooking spray if you like them crispy.

  16. Bake at 400F convection oven for 15 minutes.
  17. Flip pieces and bake another 5 minutes for optimal golden brown crispiness.
  18. Enjoy! Add hot sauce, use in bowls, wraps or just eat from the pan.
  19. To reheat leftovers, reheat for 5 minutes in toaster oven to crisp up again.
  20. Eat within 3-4 days.

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