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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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ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day!

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  1. 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.

  2. 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:)

  3. 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! 😉

  4. 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!

  5. 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.

  6. 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 😉

  7. 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!

  8. 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.

  9. 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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  11. 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

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