If you are trying to cut back on carbs and also eat more plant-based protein, you know that you need to get creative sometimes to stay out of a food rut. One of my go-to plant based protein recipes, that’s also low carb, is these lightly dredged tofu fries that get crispy when baked on the oven. Tofu Fries are a great side dish or simple snack
First up: Prepping and Draining Tofu
When I explain to friends how to make these, they always seem to wonder how to drain tofu without smashing it apart. The key is to keep it in large slabs and press it out gently.
First, slice the extra firm tofu in half lengthwise for two slab. Next, take a regulation sized kitchen towel and fold it to a little wider than the tofu and then in halves until it fits around the tofu. With a sheet pan-like object, press lightly, then firmly, in a uniform way for several seconds. Or place a heavy object on top and let it set for 5 minutes or more.
Now, you’re ready to slice it into fries to get ready to cook
How to Make Crispy Tofu Fries
In a previous recipe for stir fry with crispy tofu, I use a similar cornmeal crust technique for cubed extra firm tofu. To simplify the process, I combine the corn meal and the corn starch together and leave out traditional steps like egg washes.
The corn starch creates a moisture barrier on the surface and the corn meal gets crispy and golden. And there’s just enough moisture on the surface to hold it in place without getting mushy. What you’re left with are these crispy cornmeal crusted tofu fries that are ready to dip in your favorite sauce.
Picking the Right Tofu
Your options are usually silken, firm and extra firm. You definitely want the extra firm. I’ve used firm in a pinch and it’s too soft to work with.
Even with Extra Firm Tofu, you want to be careful handling the fries, especially when applying the coating.
As you can see below, it’s best to use a small square dish and dust them one at a time. I give them a gentle roll in the pan and shake off any excess.
Other Uses for Crispy Baked Tofu
These tofu fries don’t necessarily have to be a standalone item. They are also great additions with a tortilla for tofu wraps.
Another great use is leaving them a little wider so they go on a bun as a sandwich with mayo, lettuce and onion. They basically act as a kind of vegetarian chicken tender.
I’m sure you can find many other ways to use them as a base for your own healthy tofu recipes.
Take your low-carb, plant based proten snacking to the next level with these cornmeal crusted tofu fries. They are a perfect substitute for potato fries!
- 1 Container Extra Firm Tofu
- 1/2 Tablespoon Corn Starch
- 1 Tablespoon Corn Meal
- 1/2 Tablespoon Garlic Powder
- 1/2 Tablespoon Seasoned Salt
Preheat oven to 450 degrees with your sheet pan
Cut the slab of tofu in half lengthwise, wrap with a towel & gently press out the moisture
Cut the two slabs into 5 to 6 slices each
In shallow dish, mix dry ingredients and lightly coat each tofu fry. Handle gently as they can break easily
Remove the sheet pan and coat lightly with oil. Be careful as it may splatter
Bake 10 minutes and carefully flip with a spatula They should be done in 20 minutes, but go for more if you like them extra crispy