Baked Tofu Fries

Baked Tofu Fries are naturally gluten-free, vegan, and packed with protein and many other nutrients. It’s a quick, rather addictive side that you and your family can enjoy!

Tofu is one of those things you either like it OR you don’t. I am definitely team tofu; it’s something I grew up eating and I am very familiar with it’s taste & texture and actually love it. If you don’t like tofu, that’s totally okay and I get it. My boyfriend isn’t a big fan of it although he seems to enjoy Tofu Tikka Masala and Palak Tofu. Maybe it’s the sauce that masks the peculiar taste of tofu or perhaps his taste buds are adapting to it. I don’t know if it’s the taste or the texture that many people can’t get on board with tofu but I always tell everyone – give tofu a second chance, maybe with these Baked Tofu Fries.


Baked Tofu Fries are NOT a replacement for your traditional fries – it’s a lovely snack/side dish that is rather addictive. It’s a little crispy on the outside and chewy on the inside, which I absolutely enjoyed. The boyfriend & Bailey both liked it too! Like I said before, tofu is not a replacement for meat either. It is a plant-based protein source, fortified with vitamins such as B2, B6, B12, D and Calcium, and has no saturated fats or cholesterol (although dietary cholesterol isn’t a big concern anymore).


If you are interested to hear about tofu + nutrition in more detail, I’d suggest you read this piece on Today’s Dietitian.In case you missed yesterday’s post on my life as a Registered Dietitian, I mentioned that March is National Nutrition Month. I could and should have done a better job talking about this year’s theme “Savor the Flavor of Eating Right” which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. How, when, why and where we eat are just as important as what we eat.


Develop a mindful eating pattern that includes nutritious and flavorful foods — that’s the best way to savor the flavor of eating right!Whatever dietary lifestyle you follow, I hope that you find happiness and nourishment with food. And my goal is to make Food, Pleasure, and Health an inspirational + educational place for you help make that happen.


If you are new to the world of tofu, let me tell you this – the type of tofu you use makes a HUGE difference! For smoothies, sauces, and mousse – try silken kind. Soft seems to work better for soups and for stir-fries, grilling, or making these Baked Tofu Fries – go with the extra firm type. And squeezing as much water as possible before baking is the KEY to that crispy texture.


I used Nasoya Extra Firm TofuPlus as they sent me a coupon to try it. If you are interested to try their product, leave a comment below telling me how you like your fries?


Ketchup/Mayo/Ranch/Whatever You Fancy! In case you are wondering, I served these Baked Tofu Fries with Spicy Mayo + Furikake (I love this stuff on top of rice/eggs/everything). It seem’s like this week is all about giveaways. I hope you have entered the giveaway for True Story Foods & the Good bean!

Baked Tofu Fries

Author: Dixya @ Food, Pleasure, and Health

Serves: 2-3 servings


  • 1-14 oz extra firm tofu
  • 1 tablespoon olive oil
  • salt, pepper, chili powder


  1. Drain water from tofu and squeeze as much water as possible. I place tofu block in between two plates and put heavy objects such as canned beans and use paper towel to squeeze water. Leave it for 30-45 minutes.
  2. Preheat the oven 375F.
  3. Slice tofu into thin sticks resembling fries. Use a pastry brush to lightly coat tofu slices with olive oil. Sprinkle salt, pepper, and chili powder.
  4. Bake for 30 minutes, rotating the fries one half way.
  5. Before removing from the oven, broil for 1-2 minutes on each side if you have difficulty getting them crispy.



If tofu is your thing, I suggest you look into Tofu Tikka Masala, Palak Tofu, and 3 Ingredient Microwave Fudge!

Dixya Bhattarai

Dixya Bhattarai

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