Meat eaters and vegetarians alike will love these easy and kid-friendly Baked Tofu Veggie Nuggets, made with carrots, broccoli, and oats for a filling and fast supper!
Sometimes, all we want for dinner is a big plate of chicken nuggets. However, there are super healthy options that you can make at home that are more inclusive of dietary restrictions. Did you know that you can make nuggets with almost anything? Even your favorite veggies!
Baked Tofu Veggie Nuggets are crispy, savory, and perfectly dippable! These little delights are high in protein and exceptionally delicious. Simply mix drained tofu, GF oats, veggies, and seasonings before baking and you have a delicious, vegetarian meal!
A Healthy Alternative
Chicken nuggets are super popular with adults and children alike. However, they are usually made with miscellaneous chicken meat, a coating containing gluten, and are then deep fried. However, you can make nuggets with anything you like, from tofu to seasonal produce!
Baked Tofu Veggie Nuggets are made in the oven with minimal oil. You could even air fry them for an even crispier crunch! Any way you slice it, baked nuggets made with oats, tofu, and veggies contain tons of fiber, protein, and whole grains!
Ingredients in Baked Tofu Veggie Nuggets
- 8 ounces extra-firm tofu, well drained
- ¼ cup GF rolled oats
- ¼ cup shredded carrots
- ½ cup frozen chopped broccoli, thawed and drained
- 2 tablespoons sunflower seeds
- 1 tablespoon tomato paste
- 1 tablespoon GF tamari or coconut aminos
- 1 egg, beaten
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon freshly ground black pepper
- 1 cup GF breadcrumbs, for coating
How to Make Baked Tofu Veggie Nuggets
Begin by draining your tofu by wrapping it in paper towels and then pressing it between two plates, placing some heavy cans or weights on top. Drain for 30 minutes.
Preheat the oven to 400 degrees F.
In a large bowl, crumble the drained tofu. Add the oats, carrots, broccoli, sunflower seeds, tomato paste, tamari, egg, garlic powder, onion powder, and pepper.
Using your hands, mash the mixture together, mixing until completely homogenous.
Using a tablespoon measuring spoon, portion off nugget-shaped pieces and place onto a greased, parchment-lined baking sheet. Shape with your fingers into nugget-like pieces.
Once all the nuggets have been made, dip each one into the breadcrumbs and place back onto the baking sheet. Spray the tops with oil spray.
Bake the nuggets in a preheated oven for 30 minutes, flipping once.
Once golden and crisp, remove the nuggets from the oven.
Serve with ketchup or your dip of choice.
Baked Tofu Veggie Nuggets
Ingredients
- 8 ounces extra-firm tofu well drained
- ¼ cup GF rolled oats
- ¼ cup shredded carrots
- ½ cup frozen chopped broccoli thawed and drained
- 2 tablespoons sunflower seeds
- 1 tablespoon tomato paste
- 1 tablespoon GF tamari or coconut aminos
- 1 egg beaten
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon freshly ground black pepper
- 1 cup GF breadcrumbs for coating
Instructions
- Begin by draining your tofu by wrapping it in paper towels and then pressing it between two plates, placing some heavy cans or weights on top. Drain for 30 minutes.
- Preheat the oven to 400 degrees F.
- In a large bowl, crumble the drained tofu. Add the oats, carrots, broccoli, sunflower seeds, tomato paste, tamari, egg, garlic powder, onion powder, and pepper. Using your hands, mash the mixture together, mixing until completely homogenous.
- Using a tablespoon measuring spoon, portion off nugget-shaped pieces and place onto a greased, parchment-lined baking sheet. Shape with your fingers into nugget-like pieces.
- Once all the nuggets have been made, dip each one into the breadcrumbs and place back onto the baking sheet. Spray the tops with oil spray.
- Bake the nuggets in a preheated oven for 30 minutes, flipping once.
- Once golden and crisp, remove the nuggets from the oven.
- Serve with ketchup or your dip of choice.
