Pan-Fried Tofu


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.

close up view of Pan-Fried Tofu garnished with green onions, served with wilted greens on a white plate
Prep Time:
10 mins
Cook Time:
10 mins
Total Time:
20 mins


  • 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


  1. Slice tofu into 1/4-inch-thick slabs.

  2. Place nutritional yeast on a plate. Mix in garlic powder, salt, and pepper.

  3. Roll tofu slices in nutritional yeast mixture until evenly coated.

  4. 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.

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