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Protein Tofu Sticks Recipe

Emily Carter
This vegan protein tofu sticks recipe delivers crispy texture, savory flavor, and satisfying protein without deep-fry drama.Perfect for snacking, party plates, or upgrading lazy evenings.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings
Calories 340 kcal

Ingredients
  

  • Firm tofu pressed: 250 g
  • Cornflour: 2 tbsp
  • Breadcrumbs: ½ cup
  • Olive oil: 1½ tbsp
  • Garlic powder: ½ tsp
  • Smoked paprika: ½ tsp
  • Black pepper: ¼ tsp
  • Salt: ½ tsp
  • Chili flakes: ¼ tsp
  • Plant milk: ¼ cup

Instructions
 

  • Cut tofu into sticks using 250 g evenly.
  • Add tofu sticks to a bowl with plant milk.
  • Add cornflour, garlic powder, paprika, salt, pepper, and chili flakes.
  • Toss gently until tofu coats evenly.
  • Roll coated sticks in breadcrumbs lightly.
  • Heat oil in a pan over medium heat or preheat oven to 190°C.
  • Cook sticks 3–4 minutes per side until golden, or bake 18 minutes, flipping once.
  • Remove when crisp outside and tender inside.
  • Serve hot with dip confidence.

Notes

Nutritional Values (Per Serving)

  • Calories: 340 kcal
  • Total Fat: 12 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 28 g
  • Fiber: 5 g
  • Protein: 22 g

Vitamins & Minerals (Per Serving %)

  • Calcium: 35%
  • Iron: 28%
  • Magnesium: 24%
  • Phosphorus: 32%
  • Potassium: 22%

Additional Notes / Tips to Enhance the Flavor

Air-fry at 180°C for 14 minutes if crunch matters deeply.
Add nutritional yeast for cheesy attitude.
Serve with spicy mayo or garlic dip for full satisfaction.