Two and a half crusted tofu steaks with herb and tomato garnishes

A Healthy Crunch of Plant-Based Protein

The complex whole proteins provided by tofu are an easy way to balance a diet that may go astray now and then. This recipe has a great combination of silky tofu, the airy, large flake crunch of Japanese panko breadcrumbs, and the nutty toothiness of sesame seeds. Tofu is a blank slate for flavors, soaking up the Asian influences of rice vinegar, the sweet heat of chili sauce and honey, and the unmistakable savory taste of sesame oil. A citrus-accented salad or sautéed spinach will make this dish a complete meal.

Prep Instructions

  • Yield: 8 servings
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Recipe Ingredients

  • 1 block of extra firm tofu, drained and pressed
  • 1 1/2 teaspoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon sweet chili sauce
  • 4 tablespoons honey
  • 1 teaspoon granulated garlic
  • 2 1/2 tablespoons sesame seeds, toasted
  • 3/4 cup whole wheat Panko bread crumbs


  1. Preheat the oven to 375˚F.
  2. Cut tofu into 8 pieces.
  3. Combine the whole-wheat panko and sesame seeds in a pan.
  4. Whisk together the sesame oil, rice vinegar, sweet chili sauce, honey and granulated garlic to make a brine.
  5. Baste each tofu steak in the brine, then coat each steak with the sesame-panko mixture.
  6. Place on a baking sheet lined with parchment paper and bake until golden brown, about 15 minutes. Serve hot.

Nutritional Data

Calories: 127.14
Fat: 5.06 g
Saturated Fat: 0.44 g
Cholesterol: 0 mg
Sodium: 23.16 mg
Carbohydrates: 14.20 g
Fiber: 1.26 g
Sugars: 6.28 g
Protein: 6.33 g
© AdventHealth