Crispy Tofu SticksThis was originally a guest post over on Muffin Tin Mom, an adorable blog featuring meals for kids served out of a muffin tin (like an American bento box). I created these baked crispy tofu sticks with a milder BBQ sauce. You could also serve these with my regular barbecue sauce or my ranch dressing.

Thanks to my discriminating taste testers Erik, Don, Ruby, Austin, and Kai for giving these the thumbs up. Also Husband-tested and approved!

These crispy tofu sticks remind me of fun Sunday night dinners, when we were allowed foods made in the toaster oven. But they are way healthier. And as shown, a much more balanced meal than one of my Sunday night memories.

Suitable for:
vegan, gluten-free, reduced-sugar diets

Not for:
low-sodium or migraine diets

Crispy Tofu Sticks

Baked crispy tofu sticks with kid-friendly BBQ sauce

Kid-friendly and kid-tested, a great alternative to nuggets.
5 from 2 votes
Prep Time 20 mins
Cook Time 35 mins
Total Time 1 hr 25 mins
Course Dinner, Lunch
Cuisine American
Servings 8 servings


Crispy tofu sticks

  • 16 ounces tofu super-firm or extra-firm, pressed
  • 1/2 cup barbecue sauce recipe below
  • 1/4 cup garbanzo bean flour chickpea flour, almond meal
  • 1 tbsp nutritional yeast
  • 1/2 tsp smoked salt
  • 1 pinch white pepper optional
  • 1/8 tsp garlic powder
  • 1/8 tsp tsp onion powder

Kid-friendly BBQ sauce

  • 1/4 onions red, small, roughly chopped
  • 1 tbsp olive oil (extra virgin)
  • 1 tbsp apple cider vinegar
  • 1 tbsp maple syrup organic
  • 2 tbsp Bragg's liquid aminos (or tamari)
  • 1 cup tomato sauce no salt added


Crispy tofu sticks

  • Press the tofu for at least 30 minutes (overnight if possible) using weights or a TofuXpress. If using weights, wrap the tofu in a clean kitchen towel and place between two cutting boards. Put a heavy frying pan or pile of cookbooks on top. Pressing the tofu removes more water from it, giving it a meatier texture and allowing it to absorb more flavor.
  • Cut the tofu into 16 sticks, using the short side as your length, and making the pieces as even as possible.
  • Prick the pieces all over with a fork to help the tofu absorb the marinade.
  • Put some of the barbecue sauce in the bottom of your marinating dish (something with a tight-fitting lid), add the tofu sticks, then pour the rest of the sauce over. Cover, shake well, and marinate in the refrigerator, overnight if possible.
  • Preheat the oven to 350F/180C/gas mark 4. Line a cookie sheet with parchment paper.
  • Mix the dry ingredients together in a shallow bowl, stirring with a fork. Take each piece of tofu and wipe off extra sauce with your fingers. Roll each piece of tofu in the breading, making sure it sticks to each side evenly and isn't too thick.
  • It should be a nice even coating. Place on the prepared cookie sheet. Spray with cooking spray, and flip over, making sure all the breading is thoroughly coated with spray. (If it's too thick then you need to add more spray.)
  • Bake for 15 minutes, then flip all the pieces over. Lightly spray any dry patches with more cooking spray. Bake another 18-20 minutes, until the sticks are crispy and golden brown. Serve with barbecue sauce, ranch dressing, or ketchup.

BBQ sauce

  • Sauté the onion in the oil over medium heat until golden, about 10 minutes. Add the remaining ingredients and simmer for 10 minutes. Puree in a blender until smooth.


Per serving of 2 sticks (does not include sauce):
  • 67 calories
  • 3 g fat
  • 1 g saturated fat
  • 1 g monounsaturated fat
  • 1 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 279 mg sodium
  • 122 mg potassium
  • 5 g carbohydrate
  • 1 g fiber
  • 2 g sugars
  • 6 g protein
  • 2 Weight Watchers Points Plus
Mix up the dry coating in bulk and store it in an airtight container, pulling out what you need. (If it includes ground nuts, store it in the fridge.) Use it to coat firm fish like mahi-mahi or tuna, chicken tenders, or pork strips.