Tofu is the plant-based powerhouse that keeps on giving. This version is designed for intentional leftovers — cook once, and you’ll have ready-to-eat protein for grain bowls, wraps, and salads all week.
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Ingredients
- Extra-firm tofu, 2 blocks
- Nutritional yeast, 3/4 cup
- Soy sauce, 1/2 cup
- Coconut oil, 2 tsp melted or Sesame Oil
Instructions
- Press tofu for 15–30 minutes to remove excess water.
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Cut tofu into cubes. Approximately 16 cubes per block.
- Whisk together nutritional yeast, soy sauce, and oil in a bowl to form a coating.
- Toss tofu gently in the mixture until evenly coated.
- Spread on baking sheet in a single layer.
- Bake for 25–30 minutes, flipping halfway, until golden and slightly crisp on the edges.
- Serve warm or refrigerate up to 5 days for easy, high-protein meal prep.
What's in this meal?
Soy · Spices
Fiber: 2 – 4g
|Protein: 20 – 30g (per serving, 4–6 servings total)
|Plant variety: 3
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
Nutritional yeast adds a cheesy, savory flavor while soy sauce and oil create the perfect golden crust. Pressing the tofu first removes moisture so it bakes up firm and satisfying every time.
Swap It + Smart Tips
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Oil options: Swap coconut oil for sesame, avocado, or olive oil — each gives a slightly different flavor profile.
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Gluten-free: Use tamari or coconut aminos instead of soy sauce.
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Flavor twist: Add garlic powder, smoked paprika, chili flakes, or black pepper to boost depth.
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Cheesy boost: Nutritional yeast gives that savory, umami punch — but if you’re out, try a sprinkle of garlic salt and onion powder for similar balance.
- No tofu? Try tempeh or roasted chickpeas — both are high-protein swaps that hold the same marinade beautifully.
Pro Tip
Press and bake both tofu blocks together — same effort, double the reward. Store one batch for quick meals all week. Also, tastes great cold. Or maybe even better!
Why It Matters
For You:
This high-protein baked tofu delivers complete plant-based protein with calcium and iron — no cholesterol, no fuss. It’s an easy, clean way to power your day.
For the Planet:
Tofu’s footprint is tiny compared to meat — less land, water, and emissions. Every tofu meal helps create a more sustainable food system.
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