Crunchy Tofu Fingers

I am not vegetarian. Nor am I a huge fan of tofu. But I do like variety in my diet and am often surprised about the number of inquiries I receive from vegetarians concerned about their nutritional intake. In all reality, eating sufficient protein isn’t terrible tricky (vegetarian or not). Great vegetarian protein sources include: beans, lentils, chickpeas, tofu, edamame, nuts and nut butters, dairy and dairy substitutes. Shoot for several servings of the listed foods and you will probably be doing pretty well. If you want more information on plant-based eating, this is a fabulous resource. I hope this recipe will be a fun way to incorporate a vegetarian-based protein even if you’re not vegetarian!

I actually got this recipe from a friend’s blog. She is vegetarian and I trust her judgement when it comes to good food! So while I haven’t tried this tofu recipe myself, if she gives the stamp of approval so do I. Plus, it’s a fun kid-friendly recipe if you’re looking for that sort of thing. Or if you are still a kid at heart and love to dip things. 🙂

This meal goes great with green veggies and sweet potatoes. Dip the tofu in spicy marinara sauce for a little kick! And I highly recommend making the time to press your tofu in advance. It makes for much firmer tofu.

Crunchy Tofu Fingers
From Kiwi Magazine

1/2 cup flour
1 teaspoon salt, divided
2 eggs, lightly beaten
3/4 cup panko bread crumbs
1/2 cup Parmesan cheese, grated
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/4 teaspoon dried sage
1 pound extra firm tofu, drained and pressed
2 tablespoons canola oil

Find three medium-size bowls and set them on the counter. Measure the flour and 1/2 teaspoon of the salt, and mix together in the first bowl. Crack the eggs into the second bowl, and gently whisk. Measure the bread crumbs, cheese, basil, thyme, oregano, 1/2 teaspoon salt, and sage and mix in the third bowl. Slice tofu into 8 rectangles by cutting the block into 4 equal pieces, then halving each. Dredge each tofu finger in the flour, then the eggs, and finally the bread crumb mixture. Set aside on a plate. Heat a large skillet over medium-high heat. Add the canola oil, then place each tofu finger flat in the pan. Flip after 3 to 4 minutes. When tofu fingers are crispy, remove from the pan and place on a paper towel lined plate to drain. Serve hot, with marinara dipping sauce.


  1. Tofu is definitely not my thing either, especially prepared poorly in place of meat in a dish. THIS, however, is making me want some tofu!

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