Tofu is a versatile and nutrient-packed plant-based protein source that can be used in countless ways. This oven-baked tofu recipe is one of my favorites for its simplicity and effectiveness. With a crispy golden brown exterior and tender interior, this tofu is perfect for adding to salads, stir-fries, or simply enjoying as a snack. It’s a delicious and healthy addition to any meal, providing a protein punch without compromising on taste.
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Estimated Nutritional Value (per 100g cooked):
Total Calories: 162
Carbs: 3g
Fat: 10g
Protein: 15g
Prep Time: 20+ min
Cook Time: 20 min
Yields: 8-12 servings
Ingredients:
2-3 packages of firm tofu (approximately 800-1200g or 28-42 oz)
1 tbsp heat-resistant olive oil or sesame oil
2 tbsp white miso paste
2 tbsp tamari sauce or liquid aminos
2 tbsp rice vinegar
Salt and pepper to taste
Instructions:
Preheat the oven: Preheat the oven to 180°C (356°F) with convection or 200°C (392°F) with upper and lower heat. Line a baking tray with parchment paper to avoid sticking.
Prepare the tofu: Press the tofu to remove excess water (this step is essential for firm tofu and prevents it from falling apart). Cut the tofu into 1x1 cm cubes. This size helps the tofu cook evenly and crisp up nicely.
Make the marinade: In a bowl, mix together the olive oil (or sesame oil), miso paste, tamari sauce, rice vinegar, salt, and pepper. Stir everything until it’s well combined.
Marinate the tofu: Gently fold the tofu into the marinade, being careful not to break it. Depending on how firm your tofu is, pressing it gently might help keep the pieces intact. You can let it marinate for 15 minutes or more, giving it time to absorb the flavors.
Arrange the tofu: Arrange the marinated tofu cubes in a single layer on the prepared baking tray. Make sure there is some space between the pieces to allow them to crisp up properly during baking.
Bake the tofu: Bake in the preheated oven for 15-20 minutes, turning the tofu halfway through the cooking time. Bake until golden brown and crispy. Be careful not to overcook the tofu—less is more for the perfect texture!
Serve and enjoy: Once baked, remove from the oven and serve. Add it to salads, stir-fries, grain bowls, or enjoy it as a protein-packed snack.
Health Facts:
This oven-baked tofu is not just tasty; it’s also packed with nutrients! Tofu is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for muscle building and repair. It’s also rich in iron, calcium, and magnesium, supporting bone health and energy production.
The miso and tamari add flavor, while the rice vinegar provides a tangy kick. Tofu’s naturally mild flavor absorbs all these savory notes beautifully, making it a great addition to a variety of dishes. Plus, this tofu recipe is low in carbs, making it a fantastic option for those on low-carb or keto diets.
Make It Your Own:
Flavor Variations: Experiment with different marinades! You can swap the tamari sauce for soy sauce or add some chili flakes for a spicy kick. A bit of garlic powder or smoked paprika can add depth to the flavor profile.
Serving Ideas: Serve this tofu over rice, quinoa, or greens for a nutritious meal. Or, toss it in a stir-fry with your favorite vegetables.
Additional Protein: For an extra boost, serve this tofu with your favorite legume-based salad or a protein-packed grain bowl.
This Oven-Baked Tofu is an incredibly simple and delicious way to enjoy tofu. It’s perfect for meal prepping, adding to a variety of dishes, or enjoying as a snack throughout the week. If you're looking for more plant-based, high-protein recipes, check out other recipes on the blog and explore my tailored Plant-Based Meal Plans for inspiration. Don´t forget to follow me on Pinterest and Instagram for more plant-based inspiration!
Build Your Own Meal Plan:
This recipe is part of the plant-based journey I share at Wow! You Look Good! Each of my recipes is crafted to be balanced, making it easy to integrate into your own meal plan. By using these recipes, you can create 3-5 meals per day tailored to your individual needs. Whether you’re aiming for 1200-1400 calories, or reaching up to 2200-2500 calories with 5 meals, you can use my recipes to nourish your body in a way that works for you. This flexibility allows you to meet your macronutrient goals and fuel your day, whether you're eating for energy, muscle recovery, or general wellness.