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Introducing: Protein French Fries

These are not French fries…

healthy fries

And yet…

They are just as crazy addictive!

protein fries

Do you get enough protein?

Eleven years ago, as a teenaged animal lover, I decided to completely stop eating meat.

My nervous mom worried I’d have difficulty getting enough protein, and she made me do extensive research to ensure I’d be a healthy vegetarian. Consequently, I learned all about vitamins, nutrients, food groups, and their relevance to the human body.

I also learned to cook.

At the time, I was living in China, so vegetarian convenience items such as Luna Bars, Gardenburgers, and Amy’s meals weren’t an option. However, they sure had tofu! In that first year, I consumed a lot of tofu—I put it in stir fries, sloppy joes, and even Vegan “High-Protein” Chili.

Although I don’t eat much tofu anymore (aside from my favorite chocolate pie!), I still make the following “protein fries” once a month or so. As I said before, they are crazy addictive!

protein french fries

These also make a terrific snack. Feel free to get creative and change up the marinade.

Protein French Fries

(Can be gluten-free!)

One of my High-Protein Recipes.

  • 14 oz firm or extra-firm tofu (not silken or Mori-Nu)
  • 3 1/2 tbsp soy sauce (or gluten-free soy sauce) (or low-sodium)
  • 2 tbsp rice vinegar
  • 1 tbsp minced garlic

Mix last three ingredients in a glass. Drain the tofu and pat it dry with paper towels, getting as much of the moisture out as possible. Then cut into fry form (or squares if you’d prefer), lay the fries out in a lidded container, and pour the contents of the glass evenly over the fries. Let sit at least 10 minutes (or up to a few hours), then flip the container and let sit another 10 minutes.

Transfer fries to a lightly-greased aluminum pan, and bake in a preheated oven (400 F) for 30 minutes. Shake the pan and bake until desired texture is reached. (I usually bake ten more minutes, then turn the oven off but leave the fries in for 20 extra minutes to firm up.) Let cool completely before storing in the fridge and don’t completely cover, when storing, if you don’t want them soft.

View Nutritional Info

protein fries

Feeling brave?

Try dipping these fries in some Blueberry Ketchup.

Remember blueberry ketchup??

healthy french fries

Question of the Day:

Do you eat a “high-protein” diet?

Do you pay attention to the amount of protein in foods? The first question many people ask when they hear I’m a vegetarian is, “Where do you get your protein?” It’s actually a myth that getting adequate protein on a vegetarian diet is difficult. As long as a person takes in enough calories, getting enough protein—without even trying–shouldn’t be a problem. Even broccoli has 3 grams per cup!

If you’re interested in high-protein diets, you will love this awesome post written by my incredible friend (and bodybuilder) Robert:

Build Muscle without Meat

5/5 (1)

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Published on April 18, 2012

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
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171 Comments

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  1. Katie says

    I’m really going to have to try these. Maybe this weekend.

    I’ve been struggling with protein. I avoid red meat as much as possible, and I’m finding I’m having a problem coming up with ways of filling that void- I do eat a lot of chicken and beans, but I’m in a food rut. I just upped my exercise levels by a lot and now I’m hungry all the time. I’m always looking for new ways of using tofu.

    • Steph says

      Sorry to mention eggs on a vegan site, but since you’re not vegan, try egg whites! They’re a little bland by themselves but they are a pure source of protein and are very filling!

      • Guest says

        Since I’m not a fan of the yolk, I only ever eat the whites. My favorite way to eat hard-boiled egg whites is to put some hot sauce on them. Or, if you’d rather scramble/omlette, then two whites and one full egg (to help bind things together) is good too; not too ‘eggy’, haha.

    • Chocolate-Covered Katie says

      It definitely depends on how long you leave them in the oven. More chewy/soft if you take them out sooner. More crispy if you leave them in longer and more of the moisture gets out. And if you want them less soft, don’t completely cover when storing them.

  2. Anonymous says

    I definitely do eat a lot of protein. I’m a female who bodybuilds/weight trains. That being said, I steer totally clear of soy products. It’s a HUGE misconception that as vegans we don’t get protein. Protein is made up of amino acids, eat the appropriate aminos in a day and you’re good to go (amino acids are present in all foods, eat a diverse diet and it’s impossible to get too little protein). I’ve built more muscle faster on a vegan diet than I EVER did being an omnivore 🙂 GO VEGAN!! Quinoa and Hemp seeds are also complete proteins all on their own 🙂

      • Whitney @ She Lives Fit says

        I can’t speak for “anonymous” but I know that there is quite a lot of controversy surrounding the health benefits and dangers of soy products and foods. Here is an article that may be helpful in understanding some of the reasons why someone may choose to avoid soy:

        http://www.alternet.org/health/56087?page=entire

        As a general rule of thumb, it’s the processed soy-products in a lot of packaged foods and oils that can create the most problems. Traditional fermented soy isn’t as much of a worry, nor is tofu on occasion (once or twice a week). Eating it daily, however, could pose some problems hormonally due to phyto-estrogens in soy. Hope that helps!

        • Anonymous says

          Hi! To answer your questions regarding soy. I’m a certified holistic nutritionist as well as being certified in a few other holistic healthcare modalities and in my experience, personally and with clients, it’s been a huge culprit regarding hormonal, thyroid and a few other health concerns, including hormone related cancers. I’ve seen a lot of people have very health damaging adverse reactions to soy (yes, even organic, non GMO soy). It’s all personal choice though :). I do know people who eat it without issue as well, I just personally choose not to. Fermented options are a much better choice if you are going to eat soy based products and even those should be eaten on occasion. They “fries” do look good though! 🙂

  3. Zestful Lou says

    These look just fabulous. I am such a kid at heart because anything that I can make into a “french fry,” I will. Green beans, sweet potatoes, butternut squash, zucchini…I’ve done it all. These are on the menu for TONIGHT!!

    P.S. I love ketchup. Which is why I think I love making “fries” so much.
    😉

        • Anna says

          @ Becca R.
          Actually, I’ve heard that sweet potatoes really aren’t related to potatoes at all! People just call them “potatoes” because they look so much like them. I don’t have a site for my info. though, so I could be wrong. I just remember reading about sweet potatoes vs. potatoes in a magazine and thinking “wow, that’s weird.” 🙂

  4. Katie @wishandwhimsy says

    This is a great post, Katie. I’m 99.9% vegetarian and I’m looking for ways to add a little more protein to my diet. I use the Lose It application to monitor my daily protein. I know as a vegetarian, you can get enough protein, but sometimes it just requires a little extra effort. This is a great option that I think I’ll be adding in soon.

  5. Samantha says

    There is the bar in Seattle that has some pretty good tofu fries and I haven’t had them in ages. I love that yours are baked. I will try soon.

    I get totally annoyed with the protein question. I have been vegan for so long and definitely am not low on muscle bulk. If anything I would say I consume a lot more protein than a lot of females I know because of just how much I eat and how whole foods based it is. It is probably one of the last things I worry about missing out on as a vegan.

    Send some Texas sun my way!

  6. Sheree says

    Katie, these look delicious~~and I think you might want to put the tofu at the bottom of your ingredient list so “mix the first three ingredients in a glass” will be correct?

    Can’t wait to try these~~actually have everything I need right here in the house (and I made some spicy ketchup last weekend and I bet it would be good on these!)!

  7. Amy J says

    These look like a yummy alternative to the traditional french fry! I have two little kids (almost 5 and almost 4) who eat pretty healthy because I like to cook healthy 🙂 and I think they’d love these…and I’ve been wanting to try out your blueberry ketchup so I think it’s time! I’m a relatively new follower of yours and I have several of your recipes on my “to-do” list. I’ve recently started juicing here and there, as well as eating mostly veggies and fruits. And, while I’ve been preparing rather healthy meals for quite some time, I am starting to cut down on using dairy and meat, and using more beans/lentils/alternate milks/etc. It’s challenging at times-but quite fun! Your recipes have been an inspiration!

    • Samantha says

      Hooray! I am glad I am not the only person that is all over the blueberry ketchup. I am planning on trying to make that tomorrow – how could I resist? 🙂

  8. Becca says

    I am not at all saying that a vegetarian/vegan diet is bad (hey, I’m vegan too!), but it is NOT a myth that you can not get enough protein!

    I hate to think that people think they can eat veg without putting any thought into their protein. Just think about it: What are all of our muscles made up of? …and what about all of our cells? …our immune system also completely depends on protein. In order to get enough protein, we need a wide variety of amino acids (from different plant protein sources) everyday; not all proteins are made up of the same amino acids and not all proteins are absorbed the same by the body.

    Power to vegans, but remember: we can’t thrive on just greens alone!

    • anon says

      Actually as kt says in her post, you can. I would say that the issue with just eating greens would be that it would be hard to get enough calories which is why protein would be hard too. If you somehow managed to get enough cals on greens alone you’d get enough protein. Not enough balance or nutrients, but enough protein! But you should read the last link of kt post because its really good. Sorry for typos. I hate phone typing

  9. Char @ www.charskitchen.ca says

    Mmmm, it’s 8am and suddenly I want tofu! I have to admit, I first saw protein fries & thought “uhhh…” and then realized it was tofu strips 🙂 they look delicious!

    I love Robert! He’s such a sweetheart. I used to stress a lot about getting “enough” protein, and ate a high-protein diet for a few years. Now I just eat normally. I don’t really think about it, because I remember hearing the same thing you said about protein- it’s literally impossible to have a deficiency in protein when you’re eating enough. And I have no problem eating enough 😉

  10. Amber Shea @Almost Vegan says

    I’ve done this before with both seitan (in my gluten-eating days) and tofu! Oh man, your blueberry ketchup would be awesome with these.

    Protein has never troubled me, although at the moment I’m eating a little more of it on purpose (via raw vegan protein shakes), only because I had to cut out all grains and legumes recently. 🙁

  11. Kristin @ STUFT Mama says

    Um, okay, you are just amazing. I’m so trying these with my kiddos. 🙂 We need a little more protein around here. PS- your pictures make me smile everyday. They have this happy feeling about them. 🙂

  12. terra says

    Just because meat (eggs, yogurt, dairy, etc) has protein doesn’t mean your body gets that protein when you eat it.

    Animal protein is difficult for the body to process, so your body has to use other elements and energy to process the meat protein, so you don’t get as much as you think you do, and you lose vital nutrients in the process.

    A balanced vegetarian/vegan diet is a safer, easier way for your body to get the protein it needs.

  13. Leslie says

    Katie, I read every email and pin just about every other! And I completely agree with one of the above comments, your pics just make me happy. I love the recipes for sure, but the tone of your website is just so upbeat and always makes me smile. So thanks! And thanks for broadening my horizons…I can’t wait to try these fries.

  14. Anne says

    “These are not your average French fries…”
    Right. Because it’s baked tofu. Cut into rectangles. Looks fine otherwise.

    • Leslie says

      Anne,

      If you do not like this blog, no one is making you read. But please don’t ruin it for those of us who appreciate the hard work Katie puts into this site.

      One of my favorite things about Katie’s blog is how she takes simple concepts like baked tofu and puts a creative and fun spin on it. As a mom, I really appreciate this, and it gets my kids excited about healthy food.

      I’m not sure what the point of your comment was, except to be mean. 🙁

      • Amber K says

        But why not just call it what it is? Baked tofu! I can’t eat soy and was bummed to find that it wasn’t some sort of bean/potato french fry combo. Not enough to where I would have said anything, but your comment made me pause. Why not just call things what they are? Nothing wrong with that. Plenty of people like tofu. And I read this blog every day so I wouldn’t have skipped a post even if it was tofu, but then at least I’d know what I was in for.

        • Sarahishealthy says

          Because calling them baked tofu sticks wouldn’t be as creative OR fun. Come on, people, life doesn’t have to be taken so literally all the time! Creativity makes the world go round! 🙂 🙂

          • Emma says

            +1!
            Katie, I just made these and they were awesome! I think if you’d called them baked tofu sticks I probably would’ve yawned and skipped over the recipe ;). So glad I didn’t!
            Love your site!

          • Leah says

            I agree with Amber. It looks like a delicious recipe for baked tofu, but it’s not a substitute for French Fries. I felt somewhat mislead by this post.

          • Sarahishealthy says

            Misled? Are you for real?!

            Since when does CCK have an obligation to make sure that YOU, Princess Leah, want to personally make every single thing she posts? If you’re not interested in something she’s posted one day, just come back the next day. Or don’t. It’s not like you’re paying to see the recipes, so it’s pretty ballsy of you to say you were misled (and by the way, it’s misled, not mislead). Was someone forcing you to look at the recipe, or CCK’s blog? No, didn’t think so.

            So get off your high horse and, as Leslie said, stop ruining it for those of us who DO enjoy CCK’s posts.

          • anonymous says

            Sarahishealthy,
            Just ignore the trolls, and hopefully they will go away. No use wasting your breath on them ;).

          • Jane says

            They might be absolutely delicious, but they aren’t fries! I like tofu, buy I would not call these a substitute for fries. I love all your posts and have a lot of your recipes on my “to make list” but baked tofu just isn’t a French fry.

          • Leslie says

            Ah but that’s the beauty of it. This is Katie’s recipe, and therefore she can call them whatever she wishes and it won’t be wrong because SHE is the creator of the recipe.
            Also, I’m not sure why people are harping on this issue like it’s a big thing. This is a food blog, not a “correct grammar” blog. I think it’s cute that she made them look like french fries, but to each’s own!

          • Leslie says

            Who is to say they’re not French fries? People make ice cream from bananas, tomatoes and pandas are not really veggies and bears, and Daiya says right on its website “how would you like a succulent grilled cheese sandwich?”

  15. Sara Dane says

    Being super into fitness, I used to be really caught up in getting enough protein. Now, I have learned it is just “one piece of the puzzle” to quote many on the issue. To keep track of my protein, fat, carb, calcium, iron, fiber intake, I imput my meals into an app on my phone. It does all the caculations instantly so I can make sure that I’m pretty balanced for the week. However, what I am finding out by going vegan is that you need to listen to your body, experiement, and do what is best for your individual body and needs.

  16. fitbunnie says

    High protein, high veggies for me! Ive been eating this way for years and never felt better. I try to eat a good balance with some “healthy” carbs, but its always a struggle for me to eat them. I have to make it an effort 🙂

  17. yaelleah says

    HI, I love your blog. I share your recipes with all my clients (I work as holistic health practitioner) usually I skip over your soy based recipes, but being that you specified that you are getting your protein from tofu I couldn’t help myself from sharing this information with you. I hope you don’t take any offense, we are all learning and trying to better our bodies.watch this youtube video from Dr mercola. It is very informative on the actual effects of soy in our bodies. Keep up the great work!! http://www.youtube.com/watch?v=RjZs0DGW1Jk

    • Sheree says

      Yaelleah, Dr. Mercola is not a doctor from whom I take advice, personally (has too many ties to the Weston A. Price Foundation which has too many ties to the meat and dairy industry).

      Those industries (meat and dairy) would love to see people not eat soy and many of the articles you see that bash soy can be tied back to the Weston A. Price Foundation. Sally Fallon is one author/WAP member who says soy is bad but heavy cream, butter, and animal organs are healthy.

  18. Emily @ Glitz Glam Granola says

    Ohh these look so good! I’m not always a fan of the texture of tofu so I love the idea of baking it to give it that crisp outer edge. I’m big on making sure I get enough protein daily and make a point to have some at every meal. My mom always used to tell me to eat more protein and I always ignored it, until I realized how I needed the staying power it provides!

  19. CJ says

    I love that your mom made you do research when you went vegan. I went vegetarian at age 14, and my parents made me not only research but write a research paper that they read over before they were okay with me giving up meat. To be honest, though, when I was a “meat eater,” I’m sure I wasn’t getting enough proper nutrients because I couldn’t actually eat the meat (it grossed me out too much); it just kinda sat on my plate dissected.

    Now that I’m a mom, I can definitely appreciate parents who care enough to question something they don’t completely understand. Nineteen years later, and my parents have no qualms at all about me becoming completely vegan–yes, I’m an adult now, but they now also realize how much nutrition you really can get from a plant-based diet.

  20. L. says

    These are to flippin adorable! I love the creative title, and I’ve never been more excited to buy a box of tofu! Oh well, except for when I buy it for your chocolate bar pie ;).

  21. Anna @ The Guiltless Life says

    I have struggled a bit with getting enough protein because I need higher amounts than usual – I try to take in at least 70-90g a day, but I have protein powder at least once a day that really helps with that. I have tracked my protein intake for a few months now so now it’s fairly intuitive – I know that most of my meals, if properly balanced, have 10-15g in and with my protein shake once daily I hit my goal pretty easily!

    I really want to try these because tofu never tastes good to me unless it’s fried very crispy and with a great marinade, so I am looking forward to trying this marinade out! My favourite way to have tofu ‘fries’ is to just top them on a salad or include them in a veggie wrap. yum!

    • Emma says

      I am with you! So I wanted to pop in and tell you what I did to these in case you want to try it too!

      I just made them, and after they got done cooking I put them under high broil for a few minutes. Now they’re PERFECT! Crispy fries, just how I like them :).

  22. Emily says

    These look great! I love fries. I’ve been a vegetarian for years and I never have a problem getting protein. It’s so easy with all the great options available. I especially love Kashi granola bars. Some of them have 8 grams of protein and they are super yummy!!!

  23. Emily says

    I have been a vegetarian for almost 17 years (started at 10) and I have always been pretty well aware of my protein consumption and had three healthy pregnancies without consuming any meat. However, in the last year I have made a huge effort to get at least 80 grams of protein a day in an effort to build some muscle. I also use an app to track my protein, carbs, fiber, fat, vitamins etc. I love this recipe, I make one that is very similar and it is hands down my 4 year old daughter’s favorite meal on the planet!! I had to start doubling it because my kids would cry when it was all gone!

  24. Emilia says

    These look so delicious and perfect for university-style cookie (not to mention, limited grocery store options). I definitely don’t have a high protein diet, but I do try to make sure I consume enough protein. My favorite protein is, hands-down, tempeh but I also really like greek yogurt or overnight oats with protein powder.

  25. Faith @ For the Health of It says

    Uh…baked tofu sticks = fries? They look tasty, but I can’t imagine they’d even be in the same category.

    I love me some veggie protein, but dang, I also love my potatoes.

    • Jane says

      I agree- they are baked tofu strips, but not fries! I am sure that they taste good, but French fries are made of potatoes.

      • Leslie says

        Ah but that’s the beauty of it. This is Katie’s recipe, and therefore she can call them whatever she wishes and it won’t be wrong because SHE is the creator of the recipe.
        Also, I’m not sure why people are harping on this issue like it’s a big thing. This is a food blog, not a “correct grammar” blog. I think it’s cute that she made them look like french fries, but to each’s own!

        Who is to say they’re not French fries? People make ice cream from bananas, tomatoes and pandas are not really veggies and bears, and Daiya says right on its website “how would you like a succulent grilled cheese sandwich?”

  26. Justine Duppong @ Life With Cheeseburgers says

    I absolutely pay attention to my protein, both because I love to lift weights and because it helps me feel satisfied. I pay special attention to including protein in nearly all of the recipes on my blog. There are so many amazing meatless recipes you can make with the right ingredients!

  27. Kat says

    I get most of my protein from nuts and nut butters. I can’t get enough of them. I am not a vegetarian, but I don’t eat a lot of meat, and I stopped eating red meat all together. I enjoy tofu once and a while but I avoid buying it unless I have a recipe in mind for it because I don’t want it sitting in the fridge for too long.

  28. CC says

    Anyone have a suggestion subsitute for rice vinegar?
    Don’t have any but would LOVE these with dinner..or maybe just FOR dinner 🙂

  29. Rachel says

    I’ve only cooked with tofu once, and had it a handful of times, but I think I might have to try these! Not sure if the husband will like them, so I’ll probably make a half batch first.

    Katie, I’m gonna need you to hurry up and put out a cookbook so I quit printing out every single one of your recipes. 😛

  30. Amber with Slim Pickin's Kitchen says

    Hmmmm….I don’t know how I feel about these…but I guess I can’t knock ’em before I try them? Maybe with a vanilla bean marinade and CHOCOLATE Ketchup 😉

  31. Melissa (Better Fit) says

    Where did you live in China? I traveled around China a few years ago and LOVED it.

    As a vegetarian and avid exerciser I do try to pay attention to my protein consumption, but I also pay attention to other macronutrients, getting sufficient veg, eating whole foods etc. etc…. I think protein is one piece in the puzzle.

    thanks for the link back to Robert’s guest post- very good reading!

  32. Dorota says

    I’m definitely going to try these! They look delicious 🙂 Quick question, are you a vegetarian? I was convinced you were vegan. Sorry for being nosy LOL love your blog 🙂

      • Dorota says

        Very happy to hear that 🙂 I recently went Vegan(after being vegetarian for 13 years) and you are such an inspiration! I never thought I could cook until I started trying your recipes 🙂 I’m eating the cookie dough right now! Thanks for this wonderful website 🙂

  33. Michele says

    my vegetarian protein is almost entirely greek yogurt! i eat the stuff every day, most of the time plain mixed with banana and almond butter.

    & i love tofu so much. even before i went vegetarian, i ate it at least three times a week x)

  34. Charlotte says

    …did you read my mind? I think you did.
    I JUST bought a package of tofu to make your fudge brownies and I had absolutely no idea what to do with the leftover. Last night I thought, “Tomorrow I’m going to figure out a way to use that tofu!” and then I woke up to this post.

    I’m eating them right now, by the way. DELICIOUS :]

  35. Mira says

    You’re so creative! I’m not a vegeterian, but I do pay attention to my protein intake as I think it’s VERY important to get enough. I will try these 🙂

  36. kaila @ healthyhelper says

    This is pretty much my favorite way to cook tofu! I love when it gets all crispy and charred on the outside from a nice bake in the oven! SO yummy.

  37. Emma says

    Katie, a friend recommended your blog to me recently, and I am so glad she did! Your recipes are fantastic! I love to bake, but sadly can’t bake as often as I’d like because I always eat FAR too much of the end product! However your blog has changed that! This morning I made your Peanut Butter Cookie Dough Cookies! So delicious! Thank you so much, and keep up the awesome recipes!

  38. Janae says

    Not a high protein diet, but I am a lover of tofu! It’s such a demonized food in certain circles. Thanks for speaking up for it. Tofu power!

  39. Sarah says

    I have a block of tofu in the fridge waiting to be baked. This looks like the perfect recipe. As a side note… for anyone wondering what to eat the leftovers with baked tofu is yummy on a salad.

  40. Saraquill says

    I don’t seek out protein personally. I took a nutrition class in college where we learned that vegetarians are at bigger risk of not getting enough B12 than lack or protein, that Americans eat way too much of the latter, which can harm the kidneys. For one project we had to keep a food journal and see how balanced we ate. I consumed too much of the stuff and I probably still do, so I don’t seek out high protein shakes or foods.

    • Chocolate-Covered Katie says

      I did that project too… I was so mad, because it said I ate too much fat and too many carbs, and the teacher took off points! I debated with her, saying it was what worked best for me, and I ended up with 100 in the class… I hate how those nutrition classes put people in black-and-white molds!

  41. Jolene @ Yummy Inspirations says

    What an ingenious solution to increasing protein intake!! Will be making this for my kids! We are big protein eaters, I struggle with my oldest son though and am always looking for tips and tricks to up his protein intake. He LOVES Fries, so this just may work! Can’t thank you enough!

  42. Maria Carolina Rueda says

    As Alicia Silverstone mentions in her book, “The Kind Diet” protein deficiencies are highly improbable unless you live in a third world country. How many people do you know that have kwashiorkor? Exactly. The average American eats way more protein than they should. You probably meet your protein needs without even trying. All sorts of products are made with soy protein isolate and all those other protein isolates. You are a beautiful girl Katie and as long as your healthy and happy then you know your doing something right.

  43. Renee says

    I am only on Day 16 of being vegan and already I’m tired of people asking me how I get protein!!

    These “fries” look good – and I have a tub of tofu at home in the fridge. This may have to be supper!! Thanks for the inspiration!

  44. Sabrina @ Nutritiously Sweet says

    Ohh this is an interesting idea! I’m totally going to make this now, you have me craving some tofu 🙂
    I just try to eat an overall balance. If you eat right and balanced, you will get everything you need!

  45. Sapphire says

    Yes, my diet is a high protein one. I’m a post lap-band surgical patient and my dietitian told me to eat no less than 70 grams of protein a day. So I have to eat meat currently, as well as drinking protein shakes, even though I want to cut back. I DO eat tofu, and these seem delightful. I’ll have to pick up some tofu tonight and give this a try!

    • Janae says

      I don’t think 70 grams a day would be considered high protein…that’s just slightly above the RDA. How do you like the lap-band? I’ve always been curious to meet someone who’s had it & see what their experience has been.

  46. kate says

    needed to get rid of some extra tofu so this was perfect! used cane sugar vinegar, sweet soy sauce, and minced garlic…marinated for 3 hours and baked for 30 minutes, DELICIOUS!

  47. Patricia @ thecastironvegan says

    I LOVE baked tofu – I make it all the time! I usually just slice the tofu into squares, and marinate it in soy sauce/garlic/oil.
    I am not at all careful about protein. I’ve been a vegan forever and have never had a problem getting enough protein, and that includes 2 pregnancies and several years of nursing! I eat a good amount of beans and lentils and tofu and, as you say, practically everything has some protein. I eat enough veggies and grains that I think I get more than enough protein.

  48. kerry says

    Hi Katie,
    Thank you for all of your delicious recipes!

    My son is anemic. I am wondering if you have any high iron recipes for vegans?

    Keep up the amazingly creative work!!

    • Samantha says

      Hi Kerry –

      I assume you are working with a nutritionalist on that one, but as a long time vegan:
      many vegans cook in cast-iron (I am not one of them, but I read about it all the time)
      many beans are iron sources
      dark leafy greens
      quinoa
      blackstrap molasses

      Vitamin c is supposed to encourage the absorption of iron, but also don’t underestimate the role of b12 in anemia, which pretty much has to be a supplement for vegans.

      I was just reminded my my own blood work to bring it in sublingual b12 (absorbed better than what is in your multivitamin) and I am taking an active form of folate (a percentage of the population doesn’t absorb the folic acid in most multi-vitamins correctly). The active form is known as 5-MTHF (I had to order it online).

      Iron, B12 and folate are all part of the anemia picture so it is worth watching all the levels if he is having an issue.

      I hope this helps. I think her recipes with cashews would be a good natural source or iron and some of the dried fruits (raisins).

      • kerry says

        Samantha,
        Thank you so much! That was very helpful! We are new at this (veganism) and very much appreciate the help!

  49. Hungry Heather says

    Wow!

    I am on a high protein diet as per my doc. He said protein every three hours will help my sugar cravings…and it does. Good thing. He’s the one who told me to go sugar-free.

    So, Katie, not only have you helped me still eat chocolate; now I can get more protein by eating fries! Who knew?

    Your talent and creativity have made me LOVE being SF and GF so much that I don’t mind eating this way for life.

  50. meg says

    Alright, normally I want to try everything you make.. in the sense I want YOU to make it for me.. cause yeah.. you create magic.. but this looks.. not good lol. Tofu freaks me out.. cool idea though!

  51. Fern says

    Hey, I totally love this blog, I have been learning so many different things; thank you for doing this!!
    I have a question, what would happen if I did use Mori Nu Silken Lite Tofu for this recipe, would that go horribly wrong??
    And in answer to your question, yes, I love protein! It fills me up and makes me strong haha…

  52. Abby says

    Hi!
    I am glad I came across this post. I am living in Korea currently, and tofu is really Really cheap — but there are no convenience veg items, and produce can be really expensive. Like, $4 for a head of broccoli compared to 80 cents for a block of ‘fu. So I am currently mastering the art of tofu! Thanks for the help.

  53. Cat says

    Hey! I’ve been reading your blog for months now, but i was always hesitant to actually try a recipe since I’m not that great at cooking and baking. Long story short, yesterday I tried my luck at a baked oatmeal cake and it was absolutely AMAZING!!! Thank you so very much!!

  54. Moni Meals says

    Clever! clever !clever! Like you, I too only here and there eat Tofu BUT that would mean,….making these for sure. 🙂

  55. Kris says

    Hi Katie – I love the texture of baked tofu – this looks fun. Also, I was curious why you don’t eat much tofu anymore. How do you get your protein nowadays? As someone who is curious about veganism, I’d like to know. thanks!

    • Chocolate-Covered Katie says

      To be honest, I was never a “protein” person… I’ve always craved carbs. Macaroni over meat, even before I was a vegetarian! So I just don’t crave things like veggie burgers or veggie dogs or slabs of tofu as a specific “protein” component of a meal.

      As long as a person’s getting enough calories to meet his/her energy needs, there’s not really a need to worry about protein, because even foods like oatmeal or pasta or broccoli (!) have some protein, and if you’re getting enough calories, it adds up to enough during the day.
      (Unless you’re a bodybuilder or something, in which case you should check out my friend Robert’s link at the bottom of my post. He is amazing!)

  56. Donna says

    These look fabulous Katie!…Could I make these with a fermented tofu?..Tempeh? Seitan?..Would the texture be even more “fry-like” and possibly more nutritious in a fermented version?..Thanks for all you do. Always loving your creative ways with healthy cuisine.

  57. Claire says

    Hi Katie, I assume you’re reducing your soy intake if you’re not eating much tofu? I was eating HEAPS so I stick to one serving a day at the moment- today’s is in the oven as I write this, and they look great. I can’t seem to get past soy milk though- in my supermarkets, it’s the only product fortified with calcium and B12, and both are a risk on a vegan diet ):

    Edit: Love them! Was a bit apprehensive, but they taste absolutely lovely!

    • Chocolate-Covered Katie says

      I’m not really worried about reducing it, because I just don’t eat much to begin with… I just seem to gravitate towards carbs and fats over protein things like fake meats or tofu!

      I actually have started taking a b12 vitamin just to be on the safe side :).

  58. Qi Ting @ A Dessert Diet says

    I just tried this! Eating them now! I added an additional 1 tbsp of corn starch and 2 tsp oil to mix with the seasoning. I baked them for 40 minutes and got some really fry-like looking tofu fries that are crispy and chewy. Lovely stuff! I eat really little protein so this really helps 😀

  59. Doreen Munoz says

    Absolutely fabulous idea! I used to live in Seattle, WA where tofu is a poplular ingredient in many entrees. I love tofu and this is a very healthy “french fry” substitute. Thank you for sharing this recipe, I will share it with others!

  60. Lady Jennie says

    I was a vegetarian for just under a year when living in Taiwan. My brother had just died and somehow I couldn’t eat meat anymore. The following year I moved to France and that was impossible. However in Taiwan I consumed some mega delicious veg foods, especially at the Buddhist restaurants. They were so creative.

    I’ll have to try this one. I might be tempted to roll them first in corn starch because I know that makes them crispy, but I’ll try your way first.

  61. Kat Creamer says

    To my Skinny-mini-Katie,
    I have been doing well with your recipes till now. Two different pancakes…love bites. All big hits. This however, was an epic failure in the operator error area. I haven’t the foggiest idea what I did wrong! But boy oh boy did I do wrong. *sigh* I bought extra firm tofu, at the suggestion of my vegetarian friend who was shopping with me. I smooshed it dry. Used several paper towels to do so. I let it sit for more than 10 minutes per side. They were VERY soy sauce tasting. They were VERY dark brown, looked burnt but were not. My seriously carnivore husband even tried one, after I said ew. I even tried it with the blueberry ketchup I made the day before. The blueberry ketchup was VERY vinegar tasting. Just showed hubby what they were supposed to look like. Response, wow, not even close. HELP!

    p.s. I figured out how to copy the recipe and paste it to a word document so that I could print the recipe and have it exactly as you wrote it so that I was less likely to have operator error in that dept. I also double and triple checked T’s and t’s to make sure it was a tablespoon or teaspoon.

    p.p.s. Love bite cookies big hit with my 8 year old son. Vanilla chai in leiu of sugar cookie tea for oatmeal was fab u lous!

    • Chocolate-Covered Katie says

      Aww Kat, I am so sorry 🙁
      I don’t know what could’ve gone wrong… I’ve made these many times, and I’ve gotten positive comments from others (on the post and on facebook), so I know there’s not a typo in the recipe. I just am at a loss as to what could’ve happened. Did you use the entire box of tofu (at least 14oz) for the three tbsp of soy sauce?

  62. Kaylee says

    These were absolutely delicious! They came out looking so much like fries, even my tofu hating sister had a few. 🙂

  63. Carissa says

    I tried the recipe and it didn’t turn out anything like the picture. Is it because I used extra-firm Mori-Nu tofu? I just realized you recommended not to use this brand after they were in the oven!

    Is the texture supposed to be somewhat like a breadstick? Fry? The pic makes it look that way!

    Thanks.

  64. oddjobbob says

    Good stuffs, but… Aluminum pan? I suppose thats good if you want early onset of Alzheimer’s. But I would rather not. Mine were fine fried in my well-seasoned cast iron skillet.

  65. NeedHelp says

    I love this site for all the good information it gives and I am looking to start eating at least somewhat vegan, but I need help! It sounds so easy, but is someone willing to maybe share some easy recipes that will make me get off to a good start? I would greatly appreciate it:)

  66. Kat @ a dash of fairydust says

    I’ve just tried these,and oh,they’re so fabulous,really. I’ve always been little bit reluctant to try tofu,but I must say it was really delicious and definitely one of my go-to foods now!
    I especially like that these are great as a vehicle for ketchup… Oh,and talking of ketchup,I’ll try to make my own today as well. You’re obviously inspiring! 😉

  67. April B says

    OMG Katie I made these tonight and they were great! I’ll admit I was skeptical but once again you have proven me wrong. Even my 2 yr old loved them!

  68. Jeanette says

    Dear Katie,
    A note from the Netherlands. I LOVE your blog. Blessings to you for your initiative and commitment.
    Here’s an other way to process tofu and make a simple, yummy dish. 1) Put the tofu in the freezer. 2) Next morning, get it out of the freezer. 3) In the evening, when it’s defrosted: cut the tofu in four pieces or so. Queeze the pieces like a sponge. 4) Cut the tofu in dices or slices. 5) Make your favorite sauce, for instance tamari+honey+spices. 6) Put the tofu in the sauce. 7) Bake… Even non-tofu lovers like this variation.

  69. Fiorella says

    These were AMAZING!!!! So so so so so so so so so so good!!! I can’t believe that tofu could taste tht good. They came out crispy and golden brown. They looked exactly like fries. But more nutritional value of course. I put a tsp. of EVOO in the marinade for these. And I guess I don’t believe in the word “lightly” for the greasing. Lol but that added to the whole “fry” look and taste YUM YUM. They work with just firm and light firm tofu btw 😉

  70. Mvpveggie says

    I teach elementary school, and I’m always looking for healthy snacks for myself to set a good example for my students. I do tons of fresh fruit and veggies with hummus, these would make a nice change, and maybe gets my kids interested in tofu. I’d love to make a batch of these to take in throughout the week. What would be the best way to reheat them? I only have a microwave at school.

    • Unofficial CCK Helper says

      I’ve reheated in the microwave before. They’re not as crispy but they’re still just as good!

  71. Keith says

    Here’s a challenge: Devise a NON-soy, high-protein French Fry or other snack like this. Because, you know, soy’s not great for men.

  72. Amber says

    Tried these last night and they were easy and AMAZING!! I am not the best cook and I have a habit of making the same things all the time. I am currently 8 months into medifast and 75 lbs down. I am vegetarian and this was an awesome way to get some protein in!

    • Laurie says

      It’s after midnight on Saturday night and I would kill for a package of tofu right now. Omg, I literally would make these right now if I had some. Definitely going to make soon!! Craving them so bad!

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  74. Agi Cohen says

    Rice and beans make a complete protein. Love tofu; however, eating a lot of it isn’t my idea of a varied vegan diet. Tofu is made from soybeans and it’s a “plant” hormone… young women should probablty be aware of and look into….(I’m not giving any medical advice here).
    Everything made by nature is a joy to partake of…..and education is everything. Agi

  75. Kat - the other 1 says

    I can’t use garlic.
    Could that just be replaced with a spice mix?
    And how much (for a starting point)?
    A tsp?
    A Tbls?

    Maybe Italian seasonings, or I recently made some taco spice, yellow curry spice, and turmeric spice mixes?

    Thanks!

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