Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu

If you’re like me, you may be asking yourself (or asking me…) – wait, I thought soy was not healthy?!?!

Soy is one of those super controversial topics. And since tofu is made from soy, and since I myself believed that we should all stay away from soy for the longest time, I want to not only give you this delicious recipe, but also cover what tofu is, whether we should stay away from it, and whether soy is healthy or not.

What is Tofu?

Condensation of soybeans makes tofu. The process of pressing soy milk to create the white blocks is similar to how cheese is made. The Chinese actually used tofu over 2,000 years ago, when they accidentally mixed a batch of soy milk with nigari (the mineral-rich liquid that remains after salt is extracted from sea water).

Tofu is naturally gluten-free, low calorie, has no cholesterol, and is packed with protein, iron, and calcium.

There are also several kinds of tofu, depending on the amount of water that was pressed out of it: silken, regular, medium, and extra firm. Silken and regular are the softest/creamiest, and usually, don’t need to be refrigerated. While medium to extra firm all need to be refrigerated – they are the firmest, with most water pressed out.

Different brands of tofu will be more or less firm. Make sure you try several brands to find the right consistency.

Many recipes call for pressing out the liquid from firm tofu by placing a heavy weight on it. We are using extra firm tofu for this baked tofu recipe, and we are not doing any pressing, so find a tofu brand that is hard enough and does not require pressing for this recipe.

Is Tofu and Soy Healthy?

There is massive debate happening regarding the health risks and benefits of consuming soy. I did not consume any soy for a really long time. A (questionable) health practitioner even told me that I had health issues because of drinking soy milk, when I did consume it.

It was only after I learned the science-based evidence about soy that I changed my mind.

Firstly, soy beans are literally the healthiest beans known in terms of the nutrients they contain per calorie.

Secondly, many studies show that soy and tofu are greatly protective against disease, with many health benefits attached.

And lastly, I can tell you that I personally healed really painful periods partially by starting to consume healthy soy foods like tofu, edamame, and tempeh. Many people will tell you that soy messes with hormones – and I found this to be the opposite of the truth, as do many studies.

Make sure, however, that you don’t eat way too much soy. And by that, I follow Dr. Greger’s advice of no more than 5 daily servings (which is slightly more than an entire block of tofu! So I doubt you are eating more than that). In addition, make sure you always purchase non-GMO and organic tofu, edamame, and any other soy products. Also stay away from processed forms of soy like mock meats. These mock meats are unhealthy because they are processed, and not due to soy.

And if you want to go above and beyond for your health, you can always choose to eat tempeh, as it is less processed than tofu, and has more nutrition because it is fermented. I’ve got a super delicious tempeh recipe for you right here for a tempeh bacon pizza.

Now that you know the facts, it’s time to get into our delicious baked tofu recipe!

Super Yummy, Easy, Crunchy and Healthy Baked Tofu Recipe

Watch the full recipe here:

I love this tofu recipe so much because it’s super easy and quick to make. First, chop up your tofu into pretty equal pieces (you don’t have to be obsessive about it, just do your best).

Then, mix your raw tofu with delicious spices. I have linked the exact spices I use in my kitchen in the recipe for you, so that  you can use them too.

After trying many spice combinations, I came up with one that works really well!

Then, all you have to do is bake your delicious tofu on parchment paper until it is perfectly delicious. The exact times are below, in the recipe.

You can totally enjoy this baked tofu as a full meal, or as a snack – your choice! The other thing I love about it is that it is also completely oil free. In case you are wondering why you should skip all oils, check out this video.