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Tofu Bites

fried tofu on a white plate

These bite-sized tofu bites use the goodness of soybeans and make excellent snacks! Easily fry these in your oven or an air fryer for tasty and protein-filled bites.

Yield: 4 servings

Prep time: 15 minutes

Cook time: 30 minutes (Oven) or 10-18 minutes (air fryer)

Ingredients

  • 1/4 cup whole wheat flour
  • Salt and pepper, to taste
  • 1 large egg
  • 2/3 cup whole-wheat panko breadcrumbs
  • 1/3 cup grated Parmesan cheese
  • 2 teaspoons dried parsley flakes
  • 8-oz super firm tofu, cut into ½-inch
  • Cooking spray

Directions

Oven Baked:

  1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.
  2. Place flour, salt and pepper into a small bowl and mix. In another small bowl, add egg, and beat slightly. In a third small bowl, combine panko, parmesan, and parsley.
  3. One at a time, coat tofu pieces in flour mixture, then dip into egg and coat with panko mixture. Press lightly to ensure coating sticks to tofu.
  4. Place tofu bites into the basket of the air fryer, in a single layer, and spray with olive oil.
  5. Arrange tofu bites on the baking sheet in a single layer.
  6. Bake for 30 minutes, turning at least once.
  7. Remove from the oven and serve with your favourite dipping sauce.

Air Fryer:

  1. Place flour, salt and pepper into a small bowl and mix. In another small bowl, add egg, and beat slightly. In a third small bowl, combine panko, parmesan, and parsley.
  2. One at a time, coat tofu pieces in flour mixture, then dip into egg and coat with panko mixture. Press lightly to ensure coating sticks to tofu.
  3. Place tofu bites into the basket of the air fryer, in a single layer, and spray with olive oil.
  4. Set air fryer to 400°F and cook each batch of tofu bites for 10-18 minutes (the longer it is cooked the chewier the bites). You will have to do multiple batches.
  5. Remove from air fryer and serve with your choice of dipping sauce.

#TrainWithGrainsTip: Use firm tofu cut into blocks as they will hold the cubed shape and remain firm for frying. Want these Tofu Bites to be extra crispy? Toss in cornstarch before frying!

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