Easy Baked Tofu with Gluten-Free Coconut Panko Breadcrumb Crust

February 16, 2018

Before we discuss this golden brown and crispy, easy baked tofu, I want to address the subject of soy.

Soy gets a bad rap. Tofu, soy milk, edamame, miso, and tempeh are high in nutrients including protein, fiber, iron, magnesium, and potassium.

The most significant confusion about soy is that many people think it contains estrogen.

Soy does not contain estrogen. Estrogen is a hormone found in animals, and it does not occur in plants. Instead, soy contains phytoestrogens and these mimic some of the actions of estrogen. However, they are not estrogen.

Older women, particularly, should benefit by having soy in their diet because of the phytoestrogens.

Phytoestrogens can help offset common menopause symptoms by replacing lost estrogen. Other studies show that phytoestrogens could help prevent bone loss in aging women. You can learn more about soy and menopause in Podcast #32 – Foods To Eat During Menopause.

Soy is also the cornerstone of a traditional Asian diet. Asian populations have historically had lower rates of cardiovascular disease, menopausal symptoms, diabetes and hormone-dependent cancers like breast cancer.

Researchers have found that women diagnosed with breast cancer who ate the most soy lived significantly longer and had a lower risk of breast cancer recurrence than those who ate less.

My opinion is moderation is key.

Enjoy soy products occasionally and reap the health benefits especially if you experiencing menopause or perimenopause.

To be on the safe side, women who are pregnant, nursing, or attempting to become pregnant should use soy foods with caution. Some experts warn that consuming too much soy during pregnancy may alter the hormonal balance in the body.

For men and boys, the phytoestrogens in soy do not appear to have any effect on hormone levels and have not shown to affect sexual development or fertility.

Last but not least, its good to mention that a vegan diet of beans, vegetables, grains, and fruits does not have to include soy products to be nutritionally complete.

Now let's talk about this crispy, easy baked tofu with a gluten-free coconut Panko breadcrumb crust.

I love crunchy food because I believe it is more satiating. So I always try to find ways to add crunch without frying. Now you could crisp up this easy baked tofu in a frying pan with oil if you so desire, but it is still crunchy baked.

My choice for crunch was unsweetened coconut flakes and gluten-free Panko breadcrumbs, but you could also bake these with a nut and breadcrumb mixture. Anything goes because the batter really helps it stick.

Hope you enjoy this easy baked tofu with Coconut Panko Crust. If you love crunchy tofu as much as I do, you may enjoy these Crunchy Grilled Tofu Kebobs covered in the seeds or life, Crispy Asian Tofu or my  Nicoise Salad with Crispy Tofu.

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Treat your tastebuds to the crispy coconut flavors of this gluten-free easy baked tofu. This tofu can be enjoyed as a snack, on a salad or as meal of its own. (#vegan) ordinaryvegan.net

Easy Baked Tofu with Gluten-Free Coconut Panko Breadcrumb Crust

Easy Baked Tofu with Gluten-Free Coconut Panko Breadcrumb Crust
 
Prep time
Cook time
Total time
 
You can also pan fry these in oil. Panko breadcrumbs are gluten-free but you can use any breadcrumbs you like.
Author:
Serves: 4-6
Ingredients
  • 14 ounces organic extra-firm tofu
  • 2 tablespoons of garbanzo bean flour
  • 2 tablespoons organic cornstarch
  • ¼ teaspoon baking powder
  • ¼ teaspoon salt
  • 4 tablespoons water
  • ½ cup Panko breadcrumbs
  • ¾ cup unsweetened shredded coconut (or you could use sweetened)
  • Lime wedges for serving
Instructions
  1. Heat the oven. to 400 degrees F - Line a baking sheet with parchment paper.
  2. Press the tofu with a clean kitchen towel to remove the water. Cut the tofu into 2 inch squares.
  3. Prepare the batter by combining the flour, cornstarch, baking powder, salt and water in a mixing bowl. The texture will be on the thicker side like a pancake batter. If too thick, add more water.
  4. Put the panko breadcrumbs and shredded coconut onto a large plate and combine.
  5. Coat each piece of tofu in the batter, removing excess. Add to the coconut panko breadcrumbs and cover completely. Transfer to baking sheet.
  6. Bake approximately 15-20 minutes or until golden brown.
  7. Serve with lime wedges and your favorite chili sauce.

 

 

 

 

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8 thoughts on “Easy Baked Tofu with Gluten-Free Coconut Panko Breadcrumb Crust

  1. This looks delicious. Can’t wait to try it. Thank you for sharing your recipes and your knowledge about plant based nutrition, we really enjoy your podcast and posts 👍🏼🌱💜

    1. Hi Michele – Yes I think if you put the tofu in a marinade of soy sauce, chopped ginger and a little maple syrup for about an hour before adding the coconut/panko crust that would amp up the flavor tremendously. I also noticed that sautéing them also added flavor. Hope that helps and thanks for being part of our healthy community!

      1. I made these last night — I haven’t tried cooking with tofu in years. I used the marinade you suggested above and baked them. They were really good, and everyone ate them. Thumbs up!

        I also made regular bok choy (first time ever, I think) using a recipe from allrecipes called “Easy Bok Choy”.

        Served them both with quinoa.

        Definitely delicious, healthy, and worth the time to make for me to learn to make! Thank you!

        1. Thank you so much for your feedback and so happy you enjoyed this recipe. Hope you have a wonderful day!

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