Baked Tofu


by Lisa Podlecki, RD,
Diploma Sport Nutrition IOC

Tofu is a great protein source if you decide to go meatless for a day or if you are vegetarian/vegan. It contains all of the amino acids (building blocks) of protein so it can help maintain and build muscle mass. This is an easy and delicious way to prepare tofu for the week—feel free to marinate the tofu or change up the spices or condiments based on your personal preference. The nutritional yeast in this recipe is a great source of vitamin B12 for vegans. Serve as part of a main dish or add on top of a salad.

1 package (350 g) extra-firm tofu
Approx. 3 tbsp. (15 mL) hot sauce
2-3 tbsp. (10-15 mL) nutritional yeast
Salt and pepper

Preheat oven to 400°F. Line a baking sheet with tin foil. Cut tofu into small bite-sized pieces (about 1 inch across) and squeeze out extra water. (Tip: wrap the tofu in paper towel and cover it with a cutting board. Place a heavy pan such as an iron skillet on top for added weight.)

Let tofu drain for at least 15 minutes. Add tofu cubes to a large bowl and mix in hot sauce, nutritional yeast, salt and pepper. Spread on baking sheet and bake for 10 minutes on each side, or until nice and crispy.



Lisa Podlecki is a Registered Dietitian and Sports Nutritionist in Edmonton. Lisa loves helping individuals meet their nutrition goals in a healthy and sustainable way and regularly speaks at the Running Room training programs. For more information, visit her website at (Bio photo: Kaihla Tonai Photography)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.