Tofu Croutons Recipe: A Crispy, High-Protein Vegan Snack
Tofu croutons recipe are a delightful, protein-packed alternative to traditional bread croutons, adding a crispy, flavorful twist to salads, soups, or grain bowls. To make them, start by pressing firm tofu to remove excess moisture, then cut it into small, bite-sized cubes. Toss the cubes with olive oil, a sprinkle of salt, pepper, and your choice of seasonings such as garlic powder, smoked paprika, or nutritional yeast for added flavor. For extra crispiness, coat the cubes lightly with cornstarch. Arrange the tofu cubes on a baking sheet lined with parchment paper, ensuring they don’t overlap, and bake at 400°F (200°C) for 20–25 minutes, flipping halfway through. Alternatively, you can pan-fry them over medium heat until golden brown. The result is a batch of irresistibly crunchy tofu croutons that are vegan, gluten-free, and perfect for adding texture and taste to a variety of dishes.
Tofu Croutons Recipe: A Crispy, High-Protein Vegan Snack or Salad Topper
Tofu croutons are a fantastic alternative to traditional bread croutons, offering a high-protein, gluten-free, and vegan-friendly option. These crispy bites are perfect for adding texture and flavor to soups, salads, or even as a standalone snack. With their versatility and nutritional benefits, tofu croutons can fit into various diets while satisfying your craving for crunch. Plus, they’re easy to customize with different seasonings to suit your taste preferences. Let’s dive into this simple recipe that transforms tofu into golden, crispy perfection.
Tofu Croutons Recipe
Equipment
- Cutting board
- Knife
- Mixing bowl
- Baking sheet or air fryer
- Parchment paper or silicone baking mat
- Paper towels or a clean kitchen towel
Ingredients
- 1 block (14-16 oz) extra-firm tofu
- 2 tbsp olive oil or avocado oil
- 1 tbsp soy sauce or tamari (for gluten-free)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions
Prep the Tofu
- Drain the tofu and press it to remove excess moisture. This can be done by wrapping the tofu block in paper towels or a clean kitchen towel and placing a heavy object on top for about 20-30 minutes.
Cut the Tofu
- Once pressed, cut the tofu into small cubes, approximately 1/2 inch in size.
Season the Tofu
- In a mixing bowl, combine the olive oil, soy sauce, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Add the tofu cubes to the bowl and gently toss them to ensure they are evenly coated with the seasoning mixture.
Bake the Tofu
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
- Spread the seasoned tofu cubes in a single layer on the baking sheet.
- Bake for 25-30 minutes, flipping halfway through, until the tofu croutons are golden brown and crispy.
- Alternatively, you can use an air fryer: preheat to 375°F (190°C) and cook for 15-20 minutes, shaking the basket halfway through.
Cool and Serve
- Allow the tofu croutons to cool slightly before serving. They will become even crispier as they cool.
Notes
Tips
- Pressing Tofu: Properly pressing the tofu is crucial to achieve the desired texture. Use a tofu press if available.
- Seasoning Variations: Feel free to experiment with different seasonings such as nutritional yeast, chili powder, or herbs like thyme and rosemary.
- Storage: Store leftover tofu croutons in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven to retain their crispiness.
- Oil-Free Option: For a lower-fat version, you can bake the tofu without oil, though they may be less crispy.
Conclusion
Tofu croutons are a healthy, protein-packed alternative to traditional croutons, offering versatility and a satisfying crunch. Whether you're adding them to a salad, soup, or simply snacking, they bring a delightful texture and flavor that's sure to be a hit.
Tofu Croutons Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Diet: Vegan, Gluten-Free, High-Protein
Ingredients
- 1 block (14 oz) firm or extra-firm tofu (pressed to remove excess water)
- 2 tablespoons olive oil or any neutral oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika (optional, for a smoky flavor)
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- Optional spices: chili powder, nutritional yeast, or dried herbs like oregano or thyme
Instructions
- Prepare the Tofu
- Press the tofu for at least 10 minutes to remove excess water. Use a tofu press or wrap the block in a clean kitchen towel and place a heavy object on top.
- Once pressed, cut the tofu into small cubes (about ½ inch).
- Season the Tofu
- In a mixing bowl, combine the tofu cubes, olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Toss well to ensure the tofu is evenly coated with the seasoning.
- Cook the Tofu Croutons
- For Oven-Baking:
- Preheat your oven to 400°F (200°C).
- Spread the seasoned tofu cubes evenly on a baking sheet lined with parchment paper.
- Bake for 20–25 minutes, flipping halfway through, until the tofu is golden brown and crispy.
- For Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Arrange the tofu cubes in a single layer in the air fryer basket.
- Air fry for 12–15 minutes, shaking the basket halfway, until crispy.
- For Pan-Frying:
- Heat 2 tablespoons of oil in a skillet over medium heat.
- Add the tofu cubes and cook, stirring occasionally, until all sides are browned and crispy (about 10 minutes).
- For Oven-Baking:
- Cool and Serve
- Let the tofu croutons cool for 5 minutes before serving.
- Use them as a topping for salads, soups, or bowls, or enjoy them as a crunchy snack.
Nutritional Information (Per Serving)
- Calories: ~120 kcal
- Protein: ~10g
- Carbohydrates: ~2g
- Fat: ~8g
- Fiber: ~1g
- Sugar: 0g
(Note: Nutrition values are approximate and will vary based on the specific tofu brand and seasonings used.)
Tips for the Best Tofu Croutons
- Pressing Tofu: Removing as much water as possible ensures a crispier texture.
- Seasoning: Don’t be afraid to experiment with flavors like curry powder, za’atar, or Cajun spices.
- Storage: Store leftover tofu croutons in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for a few minutes to regain crispiness.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.