Pan-Fried Tofu

Name: Pan-Fried Tofu
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 1 (16 ounce) package water-packed firm tofu, drained and rinsed; 6 tablespoons nutritional yeast; 0.5 teaspoon garlic powder, or to taste; salt and ground black pepper to taste; 1.5 tablespoons olive oil

4.6

(5)

4 Reviews

3 Photos

Learn how to cook tofu in a pan! In this recipe, firm tofu is breaded with nutritional yeast then pan-fried until golden brown. Creates a crispy breading. Great with hash browns and toast for a weekend breakfast, lunch, whatever! My daughter likes to dip this in ketchup. Excellent in a sandwich. For a low-fat version you can also bake at 350 degrees F (175 degrees C) on a nonstick baking sheet for 15 to 20 minutes.

Recipe by KES115

Updated on January 7, 2023

close up view of Pan-Fried Tofu garnished with green onions, served with wilted greens on a white plate

3

Prep Time:

10 mins

Cook Time:

10 mins

Total Time:

20 mins

Servings:

4

Jump to Nutrition Facts

Ingredients

1 (16 ounce) package water-packed firm tofu, drained and rinsed
6 tablespoons nutritional yeast
½ teaspoon garlic powder, or to taste (Optional)
salt and ground black pepper to taste
1 ½ tablespoons olive oil

Directions

Slice tofu into 1/4-inch-thick slabs.
Place nutritional yeast on a plate. Mix in garlic powder, salt, and pepper.
Roll tofu slices in nutritional yeast mixture until evenly coated.
Heat oil in a nonstick skillet over low to medium heat. Add tofu slices; cook until golden brown and crispy, 3 to 5 minutes per side.

Cook's Note:

It's important to use firm, not extra-firm, tofu, or else it will the dish will be too dry.

Nutrition Facts (per serving)

248	Calories
15g	Fat
9g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 248
% Daily Value *
Total Fat 15g	20%
Saturated Fat 2g	11%
Sodium 59mg	3%
Total Carbohydrate 9g	3%
Dietary Fiber 6g	20%
Total Sugars 0g
Protein 24g
Vitamin C 0mg	2%
Calcium 776mg	60%
Iron 4mg	20%
Potassium 513mg	11%

* 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.