Baked Tofu Nuggets

Baked Tofu Nuggets are a popular plant-based dish made from firm tofu cut into bite-sized pieces, coated in a seasoned breadcrumb or cornstarch mixture, and baked until crispy. This dish is a staple in vegetarian and vegan cuisine, often originating from Western adaptations of Asian tofu preparation methods. It's a versatile recipe that can be customized with various spices and herbs.

🍽️ Nutrition at a glance

Baked Tofu Nuggets are a high-protein, low-carbohydrate food, making them an excellent source of plant-based protein and iron. A typical serving provides around 200-250 calories, with minimal fat if prepared with a light coating and baked without excessive oil.

Nutrition breakdown

Calories	220 kcal
Protein	18 g
Carbs	12 g
Fat	10 g
Fiber	2 g
Sugar	1 g
Sodium	380 mg
Iron	3.5 mg
Calcium	200 mg
Potassium	250 mg
Magnesium	60 mg
Phosphorus	180 mg
Manganese	1.2 mg
Selenium	10 mcg
Copper	0.3 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Tofu itself is a traditional East Asian food with centuries of history, but the 'nugget' format is a modern, Western-inspired twist that makes it appealing as a snack or finger food. Nutritionally, tofu is a complete protein, containing all nine essential amino acids, which is relatively rare in plant-based foods.