If you’re looking to expand your repertoire of quick, family-friendly plant-based meals, these sprouted tofu bites are a great place to start.

Crispy on the outside and tender on the inside, they’re reminiscent of tater tots and work perfectly as a snack, appetizer, or party finger food.

Serve with your favorite dipping sauce for a crowd-pleasing platter.

After breading each cube, you can even skewer a few for easy serving and a fun presentation.

Boost the nutritional quality of your bites by swapping in sprouted tofu. Made from germinated soybeans, sprouted tofu is easier to digest and delivers more protein, calcium, iron, and omega-3 fats than traditional tofu.

The sprouting process also reduces anti-nutrient compounds like phytic acid and trypsin inhibitors—making each tofu bite more nutritious and gentler on the gut.

With its firmer texture, sprouted tofu crisps up beautifully and holds its shape in all kinds of dishes.

Whether you’re serving it on skewers, tossing in a salad, or popping into a lunchbox, these crispy tofu bites are a delicious way to level up your plant-based snacking.

PREPARATION: 10 minutes
COOK: 25-30 minutes
SERVES: 4-6

Sprouted Tofu Bites Ingredients

½ cup nutritional yeast
1½ tablespoons cornstarch
1 tablespoon ground cumin
1 tablespoon chili powder
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon poultry seasoning
1 teaspoon smoked paprika
½ teaspoon sea salt
2 (14-ounce) blocks of extra-firm tofu, drained and cut into 1-inch cubes
½ cup lightly packed fresh cilantro leaves

Instructions

1. Preheat the oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper.

2. In a food processor, combine the nutritional yeast, cornstarch, cumin, chili powder, onion powder, garlic powder, poultry seasoning, smoked paprika, and salt. Pulse until well blended for twenty to thirty seconds. Transfer to a large bowl.

3. Add the tofu cubes to the bowl and gently roll in the seasoning mixture until evenly coated.

4. Transfer to the prepared baking sheet in a single layer, leaving a little space between each cube.

5. Bake until lightly browned on the bottom, about fifteen minutes. Flip the cubes over with tongs and bake until the second side is lightly browned and crisp, ten to fifteen minutes more.

6. Transfer to a bowl and toss with cilantro.

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Well Being Journal adapted the above recipes from Whole Foods Cookbook by John Mackey, Alona Pulde, MD, Matthew Lederman, MD, and the Sarno Brothers. © 2018 by Whole Foods Market IP, LP, and Transition to Health. Reprinted with permission.