Tofu is often seen as a blank canvas, waiting for the right flavors to bring it to life. This Simple Oven-Baked Tofu recipe is the perfect example of how a few simple ingredients and minimal effort can result in a delicious, protein-packed dish. Whether you're tossing it in a salad, adding it to a grain bowl, or enjoying it as a satisfying snack, this tofu recipe is versatile, flavorful, and so easy to make.
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Estimated Nutritional Value (per 100g cooked):
Total Calories: 144
Carbs: 3g
Fat: 8g
Protein: 15g
Prep Time: 5-10 min
Cook Time: 15-20 min
Yields: 8-12 servings
Ingredients:
2-3 packages of firm tofu (approximately 800-1200g or 28-42 oz), cut into large cubes (1-2 cm or about 0.5-0.75 inches)
Salt to taste
A dash of pepper
1-2 tbsp of your choice of seasoning (I often use oregano, Italian blend, paprika, garlic powder, cumin, or any good spice blend)
Instructions:
Preheat the oven:
Preheat your 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 prevent sticking.Prepare the tofu:
Drain the tofu and cut it into 1-2 cm cubes. Pat the tofu cubes dry with a towel to remove excess moisture, which will help them crisp up in the oven.Season the tofu:
Arrange the tofu cubes on the prepared baking tray, making sure to leave a little space between each piece. Sprinkle the tofu evenly with salt, pepper, and your choice of seasoning (I like to use a mix of oregano, paprika, garlic powder, or cumin, but feel free to experiment!).Bake the tofu:
Place the tray in the oven and bake for 15-20 minutes, flipping the tofu halfway through. Bake until the tofu turns golden brown and crispy on the edges. If your tofu isn’t quite crispy enough after 20 minutes, bake for a few more minutes until you reach the desired texture.
Health Facts:
This Simple Oven-Baked Tofu is a powerhouse of plant-based protein. Tofu is a complete protein, meaning it contains all nine essential amino acids that the body needs. In addition to its high protein content, tofu is also a great source of iron, calcium, and magnesium, making it an excellent choice for supporting bone health and muscle repair.
By baking the tofu instead of frying it, you reduce unnecessary fats while still achieving a crispy texture. The added spices not only enhance the flavor but also offer various health benefits—such as paprika for its anti-inflammatory properties and garlic powder for its immune-boosting properties. This makes it a perfect choice for anyone looking for a healthy and satisfying meal.
Make It Your Own:
Seasoning Options: The beauty of this recipe is its versatility. Feel free to experiment with different seasonings depending on your taste preferences. Smoked paprika or curry powder can add a smoky or spiced kick.
Herb Variations: Add dried herbs like thyme, rosemary, or Italian seasoning for more earthy flavors.
Add-Ins: To make this tofu even more exciting, add some sesame seeds or a drizzle of sriracha sauce for a bit of heat and crunch.
Serving Ideas: Try adding this crispy tofu to grain bowls, salads, or simply enjoy it as a snack with a dipping sauce like soy sauce or peanut butter.
This Simple Oven-Baked Tofu is a great addition to any meal prep rotation, offering a healthy, protein-rich base that pairs well with almost any side or dish. It’s quick to prepare and can be customized with your favorite seasonings, making it a go-to for any busy weeknight or a weekend meal prep session. 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.