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Nutritional Recipes

Tofu “Fries”

Written by COA Nutrition Team On January 25, 2018

Ready to give tofu a chance? This is the way to go…

These Tofu “fries” are a highly nutritious, protein-rich option for lunch, dinner or even a snack. Kid Approved!


  • One 8 ounces extra firm tofu block
  • 1 Egg
  • ¼ cup breadcrumbs
  • ¼ tsp. dry thyme
  • Olive oil for sautéing
  • Salt and pepper to taste
    (Serving suggestion: Organic ketchup on the side)


  1. Drain the tofu and slice it into sticks (about ½ inch by 2 inches)
  2. In a small bowl, beat the egg and pour it in a plate. In another plate combine the breadcrumbs with the thyme, season it to taste with salt and pepper.
  3. Coat all the sticks with the egg and the breadcrumbs, in that order.
  4. Over medium-high heat coat a large sauté pan with olive oil. Place the coated tofu sticks in the pan when its hot enough to make a sizzling sound. Pan-sear all the sides of the sticks until golden-brown. Sprinkle more salt if necessary.
  5. Serve them warm with organic ketchup on the side.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Use Your Oven”

Hands-off meals are the best! It seems everyone thinks a quick meal is stir-fry and, yes, while stir-fry is “easy”, it means you have to stand over the stove making sure nothing burns. (Plus, you have to carefully plan which vegetables are added at what time so they all cook evenly. Hardly a beginner’s dish!)

Cooking food in the oven is a “set it and forget it” operation. Simply prep your ingredients, season, place in a baking pan and go lounge or play a game with the kiddos!

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