Side Dish
Crispy Baked Tofu Nuggets
Store in an airtight container in the fridge for up to 3 days. Health Benefits: Tofu Tofu is a plant-based protein made from coagulated soy milk that is pressed into a firm block, creating a versatile and nutrient-dense food. It is naturally low in carbohydrates, rich in high-quality protein, and contains beneficial compounds such as isoflavones that support antioxidant activity, heart health, and improved insulin sensitivity. For individuals with diabetes, tofu can help promote steadier post-meal blood glucose because protein slows digestion and reduces the glycemic impact of a meal. Research also shows that soy-based foods may support healthier cholesterol levels and overall cardiometabolic health, which is important for people managing diabetes. Tofu can be marinated, baked, sautéed, or added to bowls, stir fries, and sandwiches to create satisfying meals without spiking blood sugar. Nutrition Tip: Healthier Cooking Techniques Choosing baking instead of deep frying is a simple cooking technique that can offer meaningful benefits for people managing diabetes. Deep-fried foods absorb large amounts of oil, increasing total fat and especially saturated and trans-fat intake, which can worsen insulin resistance and elevate cardiovascular risk. Baking reduces overall fat content and avoids the production of harmful compounds that form when oils are heated to very high temperatures, helping support better heart health, which is especially important for individuals with diabetes. Research shows that lowering saturated fat intake and choosing healthier cooking methods can improve insulin sensitivity, reduce inflammation, and support overall metabolic health. By baking these tofu nuggets, you get the same crisp texture without the added fats that can negatively affect blood sugar control. References: American Diabetes Association. Protein and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Kawakami Y, Itakura H. Effects of soy protein and isoflavones on glycemic control and cardiovascular risk factors in type 2 diabetes. J Nutr Sci Vitaminol. 2018;64(3):209-216. doi:10.3177/jnsv.64.209. American Diabetes Association. Fats and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Mozaffarian D, Micha R, Wallace S. Effects of trans fatty acids on lipid levels and cardiovascular risk. N Engl J Med. 2006;354(15):1601-1613. doi:10.1056/NEJMra054035.
Source: Live Tula Meal Planner
1 steps, about 55 minutes
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01Place the pressed tofu in an airtight container and freeze for at least 3 hours or overnight. When ready to cook, thaw completely or microwave for 2 to 3 minutes. Squeeze out any excess liquid. 2. In a medium bowl, whisk together the water, soy sauce, nutritional yeast, garlic powder, and onion powder. 3. Slice the tofu block in half lengthwise, then tear it into 1-inch chunks with your hands. Add the tofu to the marinade, toss to coat, and let it sit for at least 10 minutes. Toss once halfway through. 4. To make the batter, mix the soy milk, flour, cornstarch, and apple cider vinegar in a separate medium bowl until smooth. 5. In another medium bowl, combine the panko breadcrumbs, nutritional yeast, smoked paprika, garlic powder, and onion powder. 6. Line one or two baking trays with parchment paper and preheat the oven to 425 degrees Fahrenheit. 7. Working with one piece at a time, dip marinated tofu chunks into the batter using one hand. Use your other hand to coat them in the panko mixture. Place the coated tofu pieces on the baking tray. Repeat until all tofu is coated. 8. Spray the tofu bites lightly with cooking spray if desired. Bake on the center rack for 25 to 30 minutes, flipping halfway through and spraying again for extra crispiness. 9. While the tofu bakes, mix the vegan mayonnaise, chipotle adobo sauce, and maple syrup in a small bowl. 10. Serve the crispy tofu bites hot with the sweet chipotle mayo and enjoy.
Store in an airtight container in the fridge for up to 3 days. Health Benefits: Tofu Tofu is a plant-based protein made from coagulated soy milk that is pressed into a firm block, creating a versatile and nutrient-dense food. It is naturally low in carbohydrates, rich in high-quality protein, and contains beneficial compounds such as isoflavones that support antioxidant activity, heart health, and improved insulin sensitivity. For individuals with diabetes, tofu can help promote steadier post-meal blood glucose because protein slows digestion and reduces the glycemic impact of a meal. Research also shows that soy-based foods may support healthier cholesterol levels and overall cardiometabolic health, which is important for people managing diabetes. Tofu can be marinated, baked, sautéed, or added to bowls, stir fries, and sandwiches to create satisfying meals without spiking blood sugar. Nutrition Tip: Healthier Cooking Techniques Choosing baking instead of deep frying is a simple cooking technique that can offer meaningful benefits for people managing diabetes. Deep-fried foods absorb large amounts of oil, increasing total fat and especially saturated and trans-fat intake, which can worsen insulin resistance and elevate cardiovascular risk. Baking reduces overall fat content and avoids the production of harmful compounds that form when oils are heated to very high temperatures, helping support better heart health, which is especially important for individuals with diabetes. Research shows that lowering saturated fat intake and choosing healthier cooking methods can improve insulin sensitivity, reduce inflammation, and support overall metabolic health. By baking these tofu nuggets, you get the same crisp texture without the added fats that can negatively affect blood sugar control. References: American Diabetes Association. Protein and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Kawakami Y, Itakura H. Effects of soy protein and isoflavones on glycemic control and cardiovascular risk factors in type 2 diabetes. J Nutr Sci Vitaminol. 2018;64(3):209-216. doi:10.3177/jnsv.64.209. American Diabetes Association. Fats and diabetes. ADA website. https://diabetes.org. Accessed March 17, 2026. Mozaffarian D, Micha R, Wallace S. Effects of trans fatty acids on lipid levels and cardiovascular risk. N Engl J Med. 2006;354(15):1601-1613. doi:10.1056/NEJMra054035.
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