Recipes

Panko Crusted Tofu Nuggets with Sriracha Cream Dipping Sauce

I rarely buy frozen food products, but as the only vegetarian attending a 4th of July BBQ I decided to bring frozen veggie burgers.  My biggest problem with “fake meat” frozen food products is that they are loaded with fillers and unnatural ingredients.  As I perused the frozen food section, I wondered how I could recreate some of these items without all the unnecessary additives.  Using my Italian heritage, I came up with the veggie version of breaded chicken.  Crusted with panko and cut into 2 inch rectangles, these tofu pieces are the closest any vegetarian will come to indulging in chicken nuggets.  And a chicken nugget isn’t complete without a dipping sauce.  I didn’t want to negate all my healthy cooking with sugar-filled ketchup or sweet and sour sauce, so I created a healthy creamy alternative.  With only two ingredients, the Sriracha Cream Sauce adds big spicy flavor to the delicious nuggets!

DSCN0887

Makes 4 Servings

Ingredients:

1 15-ounce package super firm tofu, cut into two inch pieces (about the size of chicken nuggets)

2 cups panko breadcrumbs (you can also use regular breadcrumbs, but panko is crunchier)

2 eggs

1/2 teaspoon garlic powder

1 teaspoon oregano

1 teaspoon salt

pepper to taste

2 tablespoon of Canola, Sunflower, Vegetable, or Grapeseed oil

For sauce:

1 cup Greek yogurt

¼ cup Sriracha (add more or less based on desired level of heat)

Directions:

1)   Crack two eggs into bowl and whisk.

2)   On a plate, combine panko, garlic powder, oregano, salt, and pepper.  Spread out panko mixture so that it’s flat on the plate.

3)   Dunk tofu pieces in egg, making sure they are completely drenched.

4)   Dip egg drenched tofu pieces in panko mixture and turn until covered.  Place panko covered tofu on clean plate.  Do this with all pieces, like an assembly line.

5)   After all the tofu pieces are covered in panko, heat large skillet over medium high heat. When pan is hot, add 1 tablespoon of oil and heat for 2 minutes.

6)   Add tofu to hot pan (it should sizzle) and cook first side for 3-5 minutes.  Add second tablespoon of oil and flip all the tofu.  Cook the second side for 3-5 minutes.  Cooking time will vary based on stovetops, but the tofu will be done when each side is golden brown.

7)   Set up a clean plate covered in paper towel.  When tofu is done, take it out of skillet and put on plate with paper towel to soak up some oil.

8)   While tofu is cooking, make Sriracha Cream Sauce by combining Greek Yogurt and Sriracha in small bowl and mixing with a spoon.

Nutrition Notes: 

  • A ½ cup of tofu contains 10g of protein, making it one of the best sources of vegetarian protein.
  • Tofu is high in protein and low in calories.  A ½ cup of tofu contains 10g of protein and only 95 calories, while 95 calories of beef contains only 8g of protein.
  • As a completely plant based product, tofu contains no cholesterol and is a heart healthy food.
  • A ½ cup serving of tofu contains 15% daily value of calcium, which is the same amount of calcium in ½ cup of milk!

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10 Comments

  • Reply
    Tip Tuesday: How to Make Crispy Tofu | Nutrition à la Natalie
    October 29, 2014 at 12:47 am

    […] Cut tofu into bite size pieces, like these tofu nuggets. […]

  • Reply
    athleticavocado
    January 12, 2015 at 8:00 pm

    these look soooo yummy! Never would have thought to do that with tofu!

  • Reply
    alannamwaldron
    January 12, 2015 at 10:44 pm

    I agree with you on the fillers in those “fake meat” products. These are so cute and yum!!

  • Reply
    Alex @ DelishKnowledge
    January 13, 2015 at 1:07 am

    Looks so good! I love tofu and especially prepared like this- looks delicious!

  • Reply
    My Elimination Diet & 15 No Added Sugar Snacks | Nutrition à la Natalie
    March 9, 2015 at 10:58 pm

    […] hides in many processed food products, such as bread, sriracha, pretzel crisps, and most crackers. Once again, read the food […]

  • Reply
    Is Being A Vegetarian Healthy?  | Nutrition à la Natalie
    June 4, 2015 at 9:09 pm

    […] of their protein intake. Vegetarian proteins are plentiful, including foods such as yogurt, milk, tofu, oats, beans, nuts, tempeh, quinoa, seitan, bulgur, and much […]

  • Reply
    30-Day Healthy Living Challenge: Day 4 | Nutrition à la Natalie
    January 4, 2016 at 7:04 am

    […] about vegetarian proteins. Vegetarian proteins are plentiful in foods like yogurt, milk, tofu, oats, beans, nuts, tempeh, quinoa, seitan, farro and bulgur. When going […]

  • Reply
    30-Day Healthy Living Challenge: Day 12 & 13 – Nutrition à la Natalie
    January 12, 2016 at 6:18 am

    […] is hidden in many processed foods, like bread, sriracha, pretzel crisps, and most crackers, and overeating these foods often leads to weight gain. […]

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