These gluten-free breaded tofu nuggets are truly fantastic! If you are looking for flavor, ease of making, simple yet delicious and replacement for you (and your kids) for either nuggets or fish sticks even – look no further! An added bonus is that tofu has a meat-like consistency. Yay!
I made a version of this breadcrumbed tofu a while ago, following a recipe. I liked how they turned out but I, personally felt, that they were lacking flavor. Also, I like to try and make recipes gluten-free if possible at all. So, I substituted the glutenous flour with gluten-free alternatives and added flavor in the form of salt, garlic powder, cayenne, pepper, and nutritional yeast. For super easy convenience, you simply bake these breaded tofu nuggets in the oven until golden perfection. Easy and done 🥰.
What can I say? These are 10/10 good! I promise. I made them for a friend of mine and she asked me for the (then-not existent) recipe. And – bless her heart – she is not the easiest person to satisfy when it comes to food and liking it…
Why are these Gluten-free Breaded Tofu Nuggets Good For You?
Tofu
Tofu is essentially curdled soy milk which are then formed into blocks, similar to cheese. It was originally invented in China and soon won popularity around the Asian countries (and since all over the world) due to tofu presenting a cheap and accessible form of protein. Tofu comes in several “grades” depending on how well it is pressed from silken, over soft and firm to extra firm. You can get tofu in plain forms or with added seasoning. Tofu is a complete protein making it attractive for both vegetarians and vegans as part of their diet. It also contains other important nutrients, such as calcium, magnesium, manganese, copper, selenium, vitamin A, iron, and zinc.
Tofu contains something called “isoflavones”. These isoflavones act as phytoestrogenes and can activate or attach to estrogen in our bodies. In some cases, they behave like estrogen, which can be of particular interest for women going through menopause. Many of the, by now, associated health benefits of tofu are due to these isoflavones. In particular, they have been shown to lower “bad” cholesterol levels and thereby reduce your risk of heart disease. In addition, they may also lower blood pressure levels. Albeit there is still some further research needed, but tofu may also add to stronger bones, have some anti-cancerous effects, improve brain function, and even lower the chance of depression in women who are pregnant.
There is just one word of “caution” that I want to issue here: In the US, most soybeans are genetically modified. If you would like to avoid GMOs , be sure to buy organic and GMO free. In Europe, GMOs are banned (from food crops, not from feeding our animals with it), so it is somewhat less of a concern.
How can I adjust these Gluten-free Breaded Tofu Nuggets to my dietary requirements?
This recipe is vegetarian, vegan, gluten-free, and nut-free. Due to the corn flour used, it is not paleo but you could swap this for another, paleo-friendly flour.
Similar Recipes on the Blog
There are so many good, comforting recipes on the blog:
- We enjoyed the nuggets with my Frankfurt Green Sauce (vegan)
- Baked Carrots with a Curry Dip
- Peach and Tomato Bruschetta
- Vegan Mac and Cheese Casserole
- Green Cabbage Arrancini Balls
Gluten-free Breaded Tofu Nuggets
Course: Main, sideCuisine: vegan cookingDifficulty: Easy2
servings15
minutes20
minutesThese Gluten-free Breaded Tofu Nuggets are not only super delicious, they are also really simple to make and burst with flavor. Enjoy!!
Ingredients
200 gr. 200 firm tofu
3 tbsp 3 arrowroot flour
4 4 -5tbsp water
1/4 cup 1/4 (50 gr.) polenta
1 tbsp 1 nutritional yeast
1/2 tsp 1/2 salt
1/2 tsp 1/2 garlic powder
1/4 tsp 1/4 cayenne – see notes*
olive oil
How to
- Preheat your oven to 180 degrees Celsius (350 Fahrenheit) on a fan setting. Line a baking tray with parchment paper
- Prepare two bowls: (1) Mix the arrowroot and water. (2) Mix the polenta, nutritional yeast, salt, garlic powder, and cayenne. Cut the tofu into even, long pieces
- Now dunk each tofu piece first into the arrowroot and water mix, before breading it in the polenta mix. Place on the baking tray. Repeat until all pieces are coated. Add a bit of olive oil over the breaded tofu pieces, then flip and repeat. Put into the oven for ca. 20 minutes until crispy and golden. Serve immediately along sides of your choice. Enjoy!
Notes
- * if you are eating with your kids, I would omit the cayenne
