I love chicken nuggets, and believe me, I grew up on those things. Unfortunately, they are not the most healthy thing I could be eating, even though they are fast and easy. I knew that I needed to make a grown-up nugget. Chicken is loaded with protein, and that’s why many of us eat them on a regular basis. What many of us don’t realize is that there are other things that contain just as much protein as chicken and are great substitutes. I know tofu has tons of protein and can be made to taste however I want. That is why this makes an awesome alternative to regular chicken nuggets.
With just 4 of these Baked Tofu Nuggets, there are 10.6 grams of protein and 1.3 grams of fiber. And not only will these be a hit with grown-ups like us, they will work great for kids too. They will be so tasty, no one will know you didn’t use chicken! Serve some of these healthy nuggets at your next get together, sleepover or night-in. They are sure to be delicious and will be eaten fast!
Calories per serving (about 4 pieces): 150, Fat, 5.8 grams, Sodium 285 mg, Carbs 15 grams, Fiber 1.2 grams, Sugars 1.9 grams, Protein 10.6 grams
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
1 block (250 grams) firm or extra-firm tofu, drained on paper towel
½ cup soy milk
1 tablespoon Dijon mustard
1 teaspoon garlic powder
pinch cayenne pepper
2 cups unseasoned breadcrumbs
salt and pepper
Non-stick cooking spray
1. Preheat the oven to 425F. Lightly spray a baking sheet with cooking spray.
2. Cut tofu into 1-inch squares and set aside. In a small bowl, whisk together milk and Dijon mustard. Add tofu to the milk mixture and set aside.
3. In a separate bowl mix together the garlic powder, cayenne, breadcrumbs and season with salt and pepper. Add the tofu to the breadcrumbs and gently toss to coat. Carefully shake off any excess.
4. Arrange tofu pieces in a single layer on a baking sheet. Bake for 25 minutes, turning once halfway through until golden brown. Serve warm.
Amanda Garbutt is the host of The Hot Plate , a free online cooking show dedicated to inspiring culinary confidence in new cooks. The Hot Plate also offers regular cooking tips and advice, how-tos, and information on seasonal ingredients.
by Amanda Garbutt