Name: Shake 'n Bake Tofu Nuggets
Prep time: 5 min
Cook time: 30 min
Ingredients: 1 package super firm tofu (or extra firm tofu); 1/4 cup almond flour; 1/4 cup nutritional yeast; heaping 1/4 tsp salt (you may want a bit more for saltier nuggets); 1/4 tsp pepper; 1 tsp garlic powder

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Quick plant-based protein doesn’t get much tastier than shake ‘n bake tofu nuggets! They are an amazing source of plant-based protein (15 grams for just 1/5 of the small batch!) and are addictingly crispy and satisfying. These yummy nuggets are made with healthful ingredients but have the convenience of buying frozen nuggets since they take only a few minutes to get into the oven!

I recently polled my Instagram audience of what types of recipes they want more of. The overhwhelming answer was: healthy whole food plant based meals that kids will eat! Here I am, delivering! My kids go wild for these!

How to Make Shake ‘n Bake Tofu Nuggets

All you have to do for this easy meal is combine five ingredients into a big zip-top bag: almond flour (this gives it crispiness and healthy fats), nutritional yeast (this adds depth of flavor), salt, pepper, and garlic powder.

Next, break up the super firm tofu (or cut it into squares which is a bit faster), and shake up the tofu pieces with the seasonings in the bag. This is a fun step for kids to help with. The natural moisture of the tofu will grab onto the crumbly mixture to create a coating.

Air fryer or Oven?

You can use either the air fryer or oven! I love to use an air-fryer because they get a bit more crispy and it’s faster, but if you don’t have one, the oven works well, too. The photos here were of nuggets baked in the oven.

In the oven, bake them at 375 degrees for 35 minutes, until golden brown. In the air fryer, cook the nuggets for about 15 minutes until golden, shaking or turning frequently.

What could I serve with tofu nuggets?

For a simple meal, I just serve these on their own with dipping sauces. We like ketchup of course, but also jalepeno mustard or barbeque sauce. You can also make a mix of vegan mayo and ketchup for fry sauce, or make a honey mustard sauce by stirring together equal parts honey and mustard (yes, it is that simple!).

I like to also roast some frozen broccoli while I have the oven turned on. Simply dump out a bag of frozen broccoli onto a baking sheet, spray with a little oil and sprinkle with salt and pepper, and roast alongside the nuggets in the oven, piercing with a fork to test tenderness. Roasted frozen broccoli is my favorite way to enjoy broccoli!

For the ultimate kid-friendly whole food plant-based meal, serve with cut up fruit! It doesn’t get more kid-friendly than tofu and fruit at my house!

But isn’t soy bad for your hormones?

There is a lot of confusion about soy in the health world. Many outdated studies suggested that soy affected hormones because of the isoflavones and phytoestrogens. However, all recent studies (of which there are many–soy is one of the most researched foods ever!), indicate it is not only safe but very beneficial. Since it has a very complete protein like meat, it has been thought to have some of the negative health effects that meat has, but this is only if eaten in large amounts (like 5 packages of tofu a day!). Here is a video explaining how much soy is too much.

This American Heart Association article clears up some questions on the healthfulness of tofu. I found this quote interesting: “A 2020 study looked at data from more than 210,000 U.S. health care professionals and found that those eating at least one serving of tofu a week had an 18% lower risk of heart disease compared with those who rarely ate tofu.” One serving of tofu a week is incredibly easy! Considering heart disease is the number one cause of death in America, I’d say tofu is worth eating!

Any health issues with soy seem to stem from large quantities of soy protein isolate, which is not a whole food, and is found in highly-processed faux meats and protein bars. Stick with whole soy, which includes the whole soybean. This includes tofu, tempeh, edamame, and soy milk.

Have more questions about tofu?

I have a mini-course all about tofu called Tofu Training Wheels! For less money than a delicious tofu entree at a restaurant, you can get all your questions answered that took me a long time to learn, and get 13 delicious recipes.

Check out my Tofu Mini Course!

If you’d like to try tofu in other ways, here are some of the best beginner recipes!

Tofu Scramble

Tofu Mushroom Banh Mi Sandwich

Chocolate Peanut Butter Silk Pie (yes, using tofu!)