Healthy Baked Tofu

Tofu is an ingredient people tend to get stuck with when they first go vegan.

Let’s face it, that white mush isn’t much to look at. But if you prepare it in the right, it’s absolutely delicious and you’ll never look back!

If you chop tofu into cubes and gently squeeze out any excess water, you have an amazing protein source to add to any meal. Simply soak it for 10 minutes in any flavour you desire, and then bake or air fry. Want it in a curry? Marinate in tomato juice and curry powder. Fancy Mexican food? Toss it in liquid smoke and paprika.

For now, here is my super simple base recipe that I go to at least once per week. This flavour is delicious but mild, so even my picky children will have it. I’ll scatter it on the top of salads, or pop into a wrap with houmous and veggies.

Plus, it’s nutritious! As well as the protein and calcium from the tofu, you have B12 in the nutritional yeast.


Healthy Baked Tofu

So simple! We make this ALL the time. It's great in a salad, stir fry or curry. I also find it kid-friendly, as it's full of flavour but mild.
Prep Time2 mins
Cook Time20 mins
Total Time17 mins
Course: Side Dish
Keyword: side, tofu, topping


  • 1 package firm tofu
  • 2 tbsp soy sauce (tamari if gluten-free)
  • 1 tsp garlic powder
  • 1 tbsp nutritional yeast


  • Pre-heat oven to 190oC.
  • Line a small baking tray with a baking sheet. No oil required!
  • Wrap tofu in kitchen towel and press firmly. This will get rid of any excess liquid.
  • Chop tofu into cubes of approximately 1inch across.
  • Toss tofu cubes in the soy sauce/garlic/nutritional yeast, ensuring even coverage. Allow to soak up the sauce for a few minutes.
  • Drain any excess marinade from the tofu. Pop the tofu on the baking tray, sprinkle salt and pepper on top, and bake in the oven for 20 minutes (flip after 10 minutes).
  • NB: You can also air fry for 10-12 minutes.



PS. For more tofu goodness, check out my ‘eggy’ fried rice. Did you know you can also scramble tofu as a tasty breakfast with wholegrain toast? Let me know if you need that recipe too!

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healthy vegan baked tofu