Protein Solution: Simple Delicious Baked Tofu with Tamari Seasoning

protein tofu

Baked organic tofu with organic coconut milk rice, broccoli and shiitake mushrooms


Who knew tofu could offer so much delicious protein and be so simple to prepare? Part of your overall success to healthy eating is being well prepared to eat well and finding healthy protein alternatives.  Granted some will argue on the quality of protein values. Don’t over complicate it. I’m not a big cook and need to eat for energy and have very little time. This simple, delicious recipe for baked tofu is a great addition to make your meal more complete and tasty and packed with good things.

I must admit, I’m not normally a fan of tofu if it wiggles and tastes like tofu. So that’s why in this recipe I chose the super firm organic tofu to stand up to my taste buds and allow for finicky preferences for texture be swayed. Also tofu saves you money. It’s so inexpensive and livens up my other favorite treat, coconut rice.

I love to put tofu in my salad as a substitute or alternative to chicken or other meat based protein. Tofu offers 17 grams of protein in a ¼ cup, 135 mg of potassium and it’s fairly low in calories. This is awesome!

protein tofuIngredients:

package of organic firm or super firm tofu
1 cup brewers yeast
tbls of garlic powder
sunflower oil
low sodium tamari seasoning




Prep:protein tofu

  •  For best results, drain tofu by pressing out all liquid. Click here to learn more.
  •  Pre heat oven to 400 degrees.
  • Cut tofu in to four blocks then cut lengthwise again.
  • Gently place in bowl and pour generous amount of low sodium tamari seasoning to coat all pieces and turn and cover. Let sit for about 10 minutes.
  • Prepare cookie sheet with tinfoil and transfer tofu.
  • With spoon, drizzle sunflower oil over tofu, followed with the brewer’s yeast and then a dash of garlic powder. Bake for 15 minutes until golden brown.
  • Remove and coat other side with same as above return to oven for another 10 minutes.
  • Let cool for at least 15 minutes, cube if you like and add to any salad or other meal you enjoy.

Baked tofu compliments just about everything as a main dish or a side dish. It also saves well for meals the next day and makes a great, quick snack between meals. You can eat cold or flash in some avocado oil or sunflower oil.

Drop me a comment below and let me know how you liked this and please share your tips on baked tofu.

In health and strength,

Suzie Cooney
Suzie Trains Maui, LLC

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