three tofu steaks on white surface with nutritional yeast garnish

Savory and Versatile

Tofu is a versatile high-protein food that is bland by itself but takes on any flavor it is cooked with. These tofu steaks are fun to make! They’re a natural side to stir-fried vegetables and delicious in sandwiches or pocket breads with tomato, cucumber, onion, avocado, and lettuce. Sandwiches are good served with cream of broccoli or potato soup.

Prep Instructions

  • Yield: 4 (2-slab) servings
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Recipe Ingredients

  • 1 package extra-firm water-packed tofu
  • 3-4 tablespoons light soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Nutritional yeast flakes, for coating
  • Sesame seeds, optional


  1. Rinse tofu and drain excess water; slice into 8 steaks. The easiest way to get the pieces even is to cut the block in half, cut the halves in half, etc.
  2. Lay slabs of tofu on a few paper towels. Cover with more towels and press lightly to remove excess moisture.
  3. Combine soy sauce with garlic and onion powder in a shallow dish.
  4. Preheat oven to 400°F.
  5. Dip each tofu steak in the soy sauce mix and turn to coat both sides (let it set briefly or turn more than once to absorb more flavor). Bread both sides with nutritional yeast flakes and, if using, dip both sides in sesame seeds. Place on parchment paper or silicone pad on a cookie sheet.
  6. Bake at 400°F about 12 minutes on the first side and about 8 minutes after you have turned them over. Use a fork for turning. They need to bake enough for the yeast flakes and seeds to adhere well when you turn them.

Nutritional Data

Calories: 209.69
Fat: 7.83 g
Saturated Fat: 1.44 g
Cholesterol: 0 mg
Sodium: 555.23 mg
Carbohydrates: 11.57 g
Fiber: 6.91 g
Sugars: 3.51 g
Protein: 23.40 g
© AdventHealth