If you love tofu, you’ve got to try my Crispy Honey-Garlic Tofu recipe! It’s deceptively easy to prepare, and everyone will be impressed with the sweet and spicy flavor. Serve this Asian-inspired, high-protein vegetarian meal with rice and veggies for a filling weeknight dinner the whole family will enjoy.
I didn’t purposely plan two garlicky recipes back to back, but with flu season in full swing, it’s not a bad idea to load up on garlic right now! Honey and garlic are great for the immune system and go together well in this recipe. My Crispy Honey-Garlic Tofu is easy to make and perfect for a plant-based weeknight dinner.
Why You’ll Love This Honey-Garlic Tofu
- It’s a great way to use tofu – If you think tofu is boring or are just looking for new ways to use it, you’ll love this crispy baked version. This is one of my favorite ways to cook tofu and the perfect vehicle for this sticky honey garlic sauce.
- It’s easy to make – Between the homemade sauce and crispy baked tofu, it may look like there’s a lot going on in this recipe, but the truth is, both are super easy and don’t take much time, so don’t be intimidated!
- It’s packed with protein – I love using tofu as a main protein in my vegetarian meals because it’s low in calories and carbs but high in protein. This honey-garlic tofu will fill you up and help build muscle.
Why Your Body Will Love This High-Protein Recipe
- Cardiovascular Health – Garlic contains allicin, a sulfur-containing compound responsible for its pungent taste and smell. Allicin has vasodilatory effects, helping to relax blood vessels and improve blood flow inside the body. This can lower blood pressure, reducing the risk of heart attack and stroke.
- Protein – Tofu is a complete protein. It contains all nine essential amino acids the body needs to build muscle and repair tissues. Half a cup of tofu contains 10 grams of protein, making it a great plant-based ingredient to incorporate into your diet.
- Immune System Support – Honey is known for its antimicrobial, antiviral, and antibacterial properties. These aid in boosting the immune system and help the body fight infections.
Crispy Honey-Garlic Tofu Recipe Ingredients
- Tofu – I like to use super-firm, high-protein tofu from either Trader Joe’s or Sprouts. You only need to pat it dry; no pressing is needed. If you can’t find super-firm tofu, you can use extra-firm tofu and make sure to press it for about 15 minutes.
- Batter – The batter is made using all-purpose flour, milk (plant-based), and spices. I like to add paprika, granulated garlic, onion powder, salt, and pepper.
- Panko – I like using panko to make the tofu extra crispy, but regular bread crumbs also work. If you don’t have breadcrumbs, you can also use crushed-up crackers.
- Honey Garlic Sauce – The sauce is where it’s at! It’s sweet and savory, and full of honey and garlic. The other ingredients include water, soy sauce, sesame oil, vinegar, chili garlic paste, and cornstarch.
How To Make Crispy Honey-Garlic Tofu
- Preheat oven to 450 degrees F and spray a large baking sheet with cooking spray. Set aside until ready to use.
- Add the milk, flour, and spices to a large bowl. Whisk together until you have a thick batter. Add the tofu chunks to the bowl and gently mix until the tofu is completely coated in the batter.
- Pour the panko over the tofu and carefully mix until the tofu is coated. The panko should stick pretty well to the tofu, but you can also use your fingers to press it on if any parts of the tofu lack batter.
- Carefully dump the tofu onto the greased pan. Use your hands to spread it out, making sure it’s in a single layer and not stuck together.
- Spray the top of the tofu with more cooking spray and place it in the oven. Bake the tofu until golden brown and crispy, 15-20 minutes, flipping halfway through.
- Make the honey garlic sauce while the tofu is baking. Add all sauce ingredients to a medium bowl or jar and mix together well. Heat a large pan over medium heat and pour in the sauce. Cook the sauce, stirring regularly, until it’s thick and coats the back of a spoon, 3-5 minutes.
- Add the crispy baked tofu to the saucepan and mix until the sauce completely coats the tofu. Turn the heat off and garnish with thinly sliced green onion and toasted sesame seeds, if desired. Serve with veggies and rice or your choice of grain.
Recipe Frequently Asked Questions
- Can I use maple syrup instead of honey? Absolutely! Just use the exact same amount.
- Can I use a store-bought stir-fry sauce instead? Yes. Use your favorite kind and add however much you like.
- Is this recipe gluten-free? No, I used regular flour and breadcrumbs, but it can easily be made gluten-free if you use GF flour and breadcrumbs.
- Is the honey-garlic sauce vegan? No, honey is not a vegan ingredient, but it can easily be substituted with pure maple syrup or agave syrup. If making vegan, be sure to use plant-based milk in the batter.
- Can these be made with cauliflower instead of tofu? Yes, I often substitute cauliflower florets in this recipe.
- Can this tofu dish be reheated? If you want the tofu to stay crispy, I recommend reheating it in the oven rather than the microwave.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
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Crispy Honey Garlic Tofu
- Total Time: 45 minutes
- Yield: 4-6 1x
- Diet: Vegetarian
Description
If you love tofu, you’ve got to try my Crispy Honey Garlic Tofu recipe! It’s deceptively easy to prepare and everyone will be impressed with the sweet and spicy flavor. Serve this Asian inspired high protein, vegetarian meal, with rice and veggies for a filling weeknight dinner the whole family will enjoy.
Ingredients
Scale
- 1 (16 oz) package super firm, or extra firm tofu
- 1/3 cup plain plant based milk, or regular milk
- 1/3 cup all purpose flour, or gluten free all purpose flour
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup panko breadcrumbs
- Thinly sliced green onions and toasted sesame seeds, for garnish
- Rice for serving
Honey Garlic Sauce
- 1/3 cup honey
- 1/3 cup water
- 1/4 cup tamari, or soy sauce (I like to use low sodium)
- 2 tablespoons toasted sesame oil
- 1 tablespoon rice wine vinegar
- 1 tablespoon chili garlic paste, or to taste
- 3–5 large cloves garlic, finely grated or minced
- 2 teaspoons cornstarch
- Pinch of salt
Instructions
- Pre-heat oven to 450 degrees F and spray a large baking sheet with cooking spray. Set aside until ready to use.
- Add the milk, flour, and spices to a large bowl. Whisk together until you have a thick batter. Add the tofu chunks to the bowl and gently mix until the tofu is completely coated in the batter.
- Pour the panko over the tofu and carefully mix until the tofu is coated with panko. The panko should stick pretty well to the tofu, but you can also use your fingers to press it on if there are any parts of the tofu lacking in the batter.
- Carefully dump the tofu onto the greased pan. Use your hands to spread out the tofu, making sure it’s in a single layer and not stuck together. Spray the top of the tofu with more cooking spray and place in the oven. Bake tofu golden brown and crispy, 15-20 minutes, flipping halfway through.
- Make the honey garlic sauce while the tofu is baking. Add all sauce ingredients to a medium bowl, or jar, and mix together well. Heat a large pan over medium heat and pour in the sauce. Cook sauce, stirring regularly, until thickened and can coat the back of a spoon, 3-5 minutes.
- Add in the crispy baked tofu into the pan with the sauce and mix together with the sauce, until tofu is completely coated. Turn the heat off and garnish with thinly sliced green onion and toasted sesame seeds, if desired. Serve with veggies and rice, or grain of choice.
- Prep Time: 20 mins
- Cook Time: 25 mins
- Category: Dinner, Vegetarian
- Method: Stovetop, Oven
- Cuisine: Asian Inspired
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