Savoury Snack-Size Tofu

Savoury Snack-Size Tofu

A crispy, protein-filled snack that can be eaten alone or added to dishes.  Perfect dish for hungry vegan teenagers as a good source of protein, calcium and iron needed for growth and development.

Serves:  4

Dietary: suitable for, e.g. vegan, vegetarian, nut-free, wheat-free, gluten-free, milk-free.

Preparation time: 25 minutes

Cooking time: 30 minutes



1 block firm tofu, drained, pressed and cubed

1 Tbsp vegetable oil

1 ½ Tbsp cornflour

½ tsp onion powder

¼ tsp paprika

1 pinch salt (optional)



  1. Ensure the tofu is drained of liquid by pressing the block between two plates, with a kitchen towel on the top and bottom of the tofu. A heavy item, such as a can of beans, on top of the plate, will help push the liquid out.
  2. Preheat oven to 180˚C. Cube the pressed tofu into 1-inch chunks and add to a large bowl with oil.
  3. Mix together and then sprinkle over the cornflour, again mixing to coat the tofu.
  4. Finally, add the seasoning and toss it together.
  5. Lay the tofu onto parchment paper on a large baking tray, ensuring the tofu is spread out with space between each cube.
  6. Bake for 30-35 minutes, turning halfway, until crispy.


This recipe has been donated by Olivia Booker, Student Nutritionist.



Per serving:
Total calories: 153 kcal
Fat:  8.8 g
Saturated Fat:  1.0 g
Carbohydrate: 8.8 g
Total sugar: 0 g
Fibre:  0.6 g
Protein:  9.5 g
Salt:  0.15 g




  • This tofu snack is an excellent source of protein, calcium and iron. Teenagers need protein for muscle growth, calcium for bone growth and iron for energy metabolism and blood formation.
  • Protein helps satiety, by making you feel fuller for longer.



  • Sprinkle with herbs, such as chives chilli flakes, for extra flavour and colour.
  • Swap vegetable oil for sesame seed oil and sprinkle with sesame seeds.


© 2021 The Caroline Walker Trust

Checked by Kathy Lewis, Registered Nutritionist