Mock Chicken Tofu

Reimagine plant-based cooking with this flavorful Mock Chicken Tofu recipe, a protein-packed vegan alternative to classic chicken dishes. Featuring extra-firm tofu seasoned with nutritional yeast, soy sauce, and a medley of savory spices like garlic powder, onion powder, and paprika, this dish boasts a boldly satisfying umami flavor and crispy texture. Whether baked to golden perfection or pan-fried for a quick finish, every bite is irresistibly delicious. Ready in just under 40 minutes, this recipe is perfect for adding a meat-free twist to stir-fries, salads, wraps, or grain bowls. Easy, versatile, and delicious, Mock Chicken Tofu is the ultimate go-to for weeknight dinners or meal prep.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 block (about 400g) Extra-firm tofu
• 2 tablespoons Nutritional yeast
• 2 tablespoons Soy sauce (or tamari for gluten-free)
• 1 tablespoon Olive oil (or neutral vegetable oil)
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper
• 2 tablespoons Cornstarch
• 1 as needed Vegetable cooking spray

Directions

Step 1

Press the tofu: Remove the block of tofu from its packaging and drain the liquid. Wrap the tofu in a clean kitchen towel or paper towels, and place it between two plates. Set a heavy object (like a cast iron pan) on top to press out excess water for at least 15 minutes.

Step 2

Preheat your oven to 400°F (200°C) if baking, or prepare a skillet if pan-frying.

Step 3

Cut the pressed tofu into small bite-sized pieces or thin strips, resembling chicken pieces.

Step 4

In a large mixing bowl, combine nutritional yeast, soy sauce, olive oil, garlic powder, onion powder, paprika, black pepper, and cornstarch. Stir to create a thick marinade paste.

Step 5

Add the tofu pieces to the bowl and toss gently to coat them evenly with the marinade. Let the tofu sit for 5-10 minutes to absorb the flavors.

Step 6

If baking: Line a baking sheet with parchment paper and spray it with vegetable cooking spray. Spread the tofu pieces out in a single layer, ensuring they don’t overlap. Bake for 20-25 minutes, flipping halfway through, until golden and crispy on the edges.

Step 7

If pan-frying: Heat a nonstick skillet over medium heat and spray with vegetable cooking spray or add a light coating of oil. Cook the tofu in batches if needed, turning occasionally, for about 8-10 minutes until golden and crisp on all sides.

Step 8

Serve the Mock Chicken Tofu hot in your favorite dishes, from stir-fries to wraps or salads. You can also store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	482.9 grams (482.9g)

Amount per serving	% Daily Value*
Calories	841

Total Fat 45.90g	59%
Saturated Fat 6.80g	34%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 2076mg	90%
Total Carbohydrate 41.30g	15%
Dietary Fiber 12.50g	45%
Total Sugars 2.60g
Protein 73.40g	147%

Vitamin D 0IU	0%
Calcium 2752mg	212%
Iron 13mg	71%
Potassium 1431mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.4%

Protein: 33.7%

Carbs: 18.9%