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Feed Your Body Friday: One Pan Crispy Tofu and Veggies

Feed Your Body Friday: One Pan Crispy Tofu and Veggies

Welcome to our new series, Feed Your Body Friday. It’s all about nourishing your body with healthy, and delicious food.

Tofu is a food that I particularly like, but I have a hard time selling it to my kids and I’m always looking for this miracle recipe that will make them love it. After a multitude of tries, hooray! We have a winning recipe; crispy tofu in the oven. It’s tasty and the marinade is delicious.

The tofu in the oven, it’s a really great treat! It swells and becomes crispy and fluffy on the inside. The basic thing to know is to cut the tofu into slices and place them between two paper towel-lined plates. Leave to drain for 30 minutes (or more). This step allows the tofu to brown better when cooked or to absorb the marinade.

The marinade of this recipe is divine, as much for the tofu as for the vegetables which accompanies it! A simple mix based on soy sauce, add a few ingredients and it goes well with the super crispy tofu! A quick and complete meal for a weekday evening. I accompanied everything with a basmati rice.

Preparation: 20 minutes

Cooking time: 20 minutes

Servings: 4


  • 3 tbsp soy sauce
  • 2 tbsp maple syrup
  • 2 tbsp water
  • 2 tsp sesame oil
  • 2 tsp fresh ginger, finely chopped
  • 1 tsp sriracha sauce (add more if you like it spicy)

Tofu :

  • ½ cup all-purpose flour
  • 1 tbsp onion powder
  • ½ tbsp garlic powder
  • 2 eggs
  • 2 cups of panko breadcrumbs
  • 1 lb of firm tofu in thin slices


  • 1 zucchini
  • 1 large white onion
  • 1 yellow pepper
  • 1 cup cherry tomatoes


  • In a bowl, mix the ingredients of the marinade.
  • Spread the marinade over the tofu and reserve ¼ for the vegetables.
  • Marinate the tofu for 1 hour or more.
  • Preheat oven to 350 degrees.
  • For the preparation of tofu put the flour, onion powder and garlic on a plate.
  • On a second plate, beat the eggs.
  • On a third plate, place the breadcrumbs.
  • Firstly, flour the tofu, then put them in beaten eggs and finally in the breadcrumbs.
  • Place on a baking sheet.
  • Cut the vegetables into slices and put them on a second baking sheet.
  • Pour the marinade onto the vegetables.
  • Put in the oven for 20 minutes.
  • Serve with rice or quinoa.

The triangles can be eaten as a meal, but they would also make an excellent vegetarian snack for an aperitif or for a light starter! If you ever miss vegetarian bite ideas, this is the perfect recipe!

Let us know how you like this Friday night treat! See you next week for another fantastic meal idea.

Sophie Viau

Sophie Viau

Sophie is a blogger, writer, entrepreneur, world traveler, and photographer. As a young woman she had an unusual dream: To discover Iceland! "Nobody in my entourage had an interest in this type of trip" says Sophie, so she decided to go alone. What she discovered was that, not only was... Read More

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