Crunchy Tofu Nuggets
Crunchy Tofu Nuggets deliver a crisp, golden exterior with a tender, chewy center, balanced by a simple peppery seasoning. They’re memorable for their light, airy coating and clean soybean flavor that pairs well with dips or a squeeze of citrus. Serve as a weeknight snack, party appetizer, or a protein-packed side when you want something crisp and satisfying.
- Prep10 mins
- Cook10 mins
- Serves3
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crunchy Tofu Nuggets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 51 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 28
- Heart Health
- 66
- Metabolic
- 26
- Digestive
- 29
- Inflammatory
- 31
- Performance
- 32
- General Wellness
- 1
Drain the tofu, set it on a plate, and place heavy plates on top to press out any remaining moisture, about 15 minutes. Cut into 24 bite-sized pieces.
- 2
In a large resealable plastic bag, mix the flour, cornstarch, salt, and pepper. Add the tofu to the bag, seal, and shake to coat. Move the tofu to a plate, shaking off any extra flour mixture.
- 3
Heat oil in a skillet over medium-high until just smoking. Fry the tofu in the hot oil, turning frequently, until golden brown on all sides, about 5 minutes per side.
- Calories 402.47 kcal High 20%
- Protein 17.08 g Good Source 34%
- Carbohydrate 43.98 g 16%
- Total Fat 16.11 g High 21%
- Saturated Fat 2.08 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 570.82 mg High 25%
- Dietary Fiber 3.2 g Moderate 11%
- Total Sugars 1.61 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 314.06 mg Good Source 24%
- Iron 3.83 mg Good Source 21%
- Potassium 130.52 mg Low Source 3%
- Vitamin A 2.0 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
- Corn 🌽
About This Recipe
Crunchy Tofu Nuggets is made with 6 ingredients and serves 3. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Cornstarch, Extra Firm Tofu, and Salt. Each serving provides about 402.47 kcal, and is a good source of protein.
Recipe Questions
- What is Crunchy Tofu Nuggets made of?
- The main ingredients are Black Pepper, Cornstarch, Extra-Firm Tofu, Salt, Self-Rising Flour. The full list of 6 is above.
- How long does it take to make Crunchy Tofu Nuggets?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 402.47 kcal. The full nutrition breakdown is above.
- Is Crunchy Tofu Nuggets easy to make?
- This recipe is rated easy, with 6 ingredients and 3 steps.
- Is Crunchy Tofu Nuggets healthy?
- Crunchy Tofu Nuggets has an easyChef Pro health score of 40/100. Per serving, it provides 402.47 calories and 17.08 g of protein, or 34% of the Daily Value. It is a good source of calcium and iron. Worth noting per serving: sodium at 570.82 mg (25% of the Daily Value) and saturated fat at 2.08 g (10% of the Daily Value). It contains Soy, Wheat, Gluten and Corn, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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