Crispy Breaded Tofu Sticks

Ingredients

For the Tofu Base:

• 1 block (14 oz / 400g) Extra-Firm Tofu (pressed and drained)
• 1 tbsp Low-Sodium Soy Sauce or Tamari (for deep, savory base flavor)
• 1 tbsp Olive Oil or Avocado Oil (helps seasoning adhere)

Instructions

Step 1: Prep & Shape the Tofu

1. Drain & Press: Wrap your extra-firm tofu block in clean kitchen towels or paper towels and place a heavy object (like a cast-iron skillet or heavy book) on top for 15–20 minutes to express excess moisture.
2. Slice into Sticks: Cut the pressed tofu block in half horizontally, then slice into stick-shaped batons—aim for roughly $\frac{1}{2}$ -inch thick and 3 inches long. You should yield around 16 to 20 sticks.
3. Marinate Briefly: Place the tofu sticks in a shallow container, drizzle with the soy sauce and oil, and gently toss so each stick absorbs the savory marinade.

Step 2: Set Up the Breading Station

1. Set out three wide, shallow bowls side-by-side.
2. Bowl 1: Add the flour or cornstarch.
3. Bowl 2: Whisk together the plant-based milk and 1 tablespoon of cornstarch until smooth.
4. Bowl 3: Mix the panko breadcrumbs, nutritional yeast, garlic powder, onion powder, smoked paprika, dried oregano, salt, and black pepper until evenly distributed.

Step 3: Bread the Tofu Sticks

1. Using one hand for dry ingredients and one for wet: Dredge a tofu stick lightly in Bowl 1 (Flour), shaking off any excess.
2. Dip it completely into Bowl 2 (Milk/Cornstarch mixture).
3. Coat generously in Bowl 3 (Panko mixture), pressing gently so the breadcrumbs adhere firmly on all sides.
4. Place the breaded stick onto a clean plate or cutting board and repeat for all remaining sticks.

Step 4: Air Fry to Perfection

1. Preheat: Preheat your air fryer to 390°F (200°C) for 3 minutes.
2. Arrange: Lightly spray the air fryer basket with high-heat cooking spray (such as avocado or canola oil). Place the breaded tofu sticks in a single layer, ensuring they do not touch to allow proper airflow. Work in batches if necessary.
3. Spray: Lightly mist the tops of the tofu sticks with cooking spray. This is essential for getting that deep golden color and extra crunch.
4. Air Fry: Cook at 390°F (200°C) for 12–14 minutes , carefully flipping each stick over halfway through (at the 6- or 7-minute mark) and applying a brief mist of cooking spray after flipping.
5. Serve: Once golden brown and crisp, remove the sticks from the air fryer and let them cool on a rack for 2 minutes before serving.

Nutrition

Calories: 230 kcal · Protein: 17 g · Fat: 8 g · Carbohydrates: 24 g Dietary · Saturated Fat: 1.2 g · Fiber: 4 g · Sugar: 1.5 g · Sodium: 420 mg