Tofu Nuggets with Maple-Mustard Dipping Sauce


Extra-firm tofu and breading give these nuggets the texture of real chicken, and the sauce is just a yummy bonus.

Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
4 servings


Breaded Tofu:

  • 1 (14 ounce) package extra-firm tofu

  • 3 tablespoons low-sodium soy sauce

  • ¾ cup dry fine whole-wheat bread crumbs

  • 2 teaspoons onion powder

  • 1 teaspoon garlic powder

  • ½ teaspoon dried thyme, crumbled

  • olive oil cooking spray

Dipping Sauce:

  • ½ cup smooth Dijon mustard

  • ¼ cup pure maple syrup

  • 2 tablespoons canola oil


  1. Hold tofu over the sink and gently squeeze out moisture. Blot surface dry with a paper towel (do not press). Slice tofu crosswise into 6 rectangular slabs. Slice slabs in half to create 12 squares, then cut squares in half diagonally to create 24 triangles.

  2. Pour soy sauce on a plate. Mix together bread crumbs, onion powder, garlic powders, and thyme on a second plate. Set out a third plate. Dip each tofu piece in soy sauce, turning to coat; dredge in bread-crumb mixture, sprinkling tops with mixture and turning to coat. Set coated tofu on third plate.

  3. Spray a large cast-iron or nonstick skillet with cooking spray and heat over medium-low heat. Working in batches of about 8 pieces, cook tofu, flipping with a thin spatula and spraying skillet between batches, until crisp and browned on most sides, about 5 minutes per batch.

  4. For the dipping sauce, stir mustard, syrup, and oil together with a fork in a small bowl until smooth. If too thick, stir in warm water, 1 tablespoon at a time, until pourable.

Cook's Note:

When dredging tofu in crumb mixture, use your dry hand to handle tofu in crumbs; otherwise you'll get a crumb mitten.

Nutrition Facts (per serving)

303 Calories
14g Fat
34g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 303
% Daily Value *
Total Fat 14g 18%
Saturated Fat 1g 7%
Sodium 1279mg 56%
Total Carbohydrate 34g 13%
Dietary Fiber 2g 8%
Total Sugars 13g
Protein 13g
Vitamin C 1mg 5%
Calcium 211mg 16%
Iron 3mg 18%
Potassium 267mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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