Breaded-Tofu with Panko Crumbs

Chef Henry’s Breaded Tofu with Panko Crumbs

July 5, 2024

We are always looking for quick and easy healthy weeknight meals. This breaded tofu with panko crumbs dish is high in protein and can be paired with a fresh salad or in lettuce wraps. You can bake them in the oven, air fry them, or shallow fry them in olive oil but I prefer avocado oil. Make sure you get as much moisture out so you can get a nice golden brown texture.

Chef Henry's Breaded Tofu with Panko Crumbs

Recipe by: Chef Henry of Chef Healthy Henry
Makes 4 Servings
Total Time: 25 minutes


  • 1 (12 oz block) firm or extra-firm tofu pressed 
  • 1 cup Panko crumbs
  • 1/4 cup gluten-free flour
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/4 cup water plus more as needed
  • Spray oil optional, to encourage browning

To Toss

  • 1-2 tablespoons  butter melted
  • 1/3 cup garlic chili sauce 
  • Salt and pepper to preference

For shallow frying

  • Avocado oil


  1. Cut the tofu
  2. Cut into strips or cubes depending on preference.
  3. Preheat oven to 400°F and line a tray with parchment or a silicone baking sheet.  

For the Batter

In a bowl, whisk together flour, onion and garlic powder, paprika, water, salt and pepper. Consistency should be similar to pancake batter (thick enough to coat the tofu but thin enough that it still drips off the spoon). If needed, add an extra splash of water to achieve the right consistency.

In a separate bowl or shallow dish, whisk together breadcrumbs with a generous pinch of salt and pepper. Dip tofu in seasoned batter. Allow any excess to drip off. Then transfer to breadcrumbs and toss until thoroughly coated. Repeat until all the tofu is breaded.

To Bake

Preheat oven to 400°F and line a tray with parchment or a silicone baking sheet. Spread out on prepared baking tray. Spritz with a little bit of spray oil to help them crisp and brown evenly. Bake for 35-40 minutes at 400°F, flipping at the 20 minute mark. Cook time varies slightly depending on how thoroughly you pressed your tofu. Simply add additional time in 5 minute increments until the breading gets nice and crispy and golden brown.

To Air Fry

As much as possible, keep tofu in one layer along the bottom of the air fryer basket. It's okay if some of them are stacked, as long as air can still move freely. But don't over-crowd the basket, since that will cause the tofu to steam and not get crispy. Set the temperature to 375 and run it for 15-18 minutes depending on your air fryer.

To Shallow Fry

You can shallow-fry these in about 1/2" of avocado oil. Heat oil and fry for about 3 minutes per side, until deep golden brown.

Nutritional Info

Per Serving (4 servings): (Shallow fried)
Calories 340; Carbohydrates 35 grams; Fat 16 grams; Protein 15 grams

Per Serving (4 servings): (Baked & Air-fried)
Calories 320; Carbohydrates 31 grams; Fat 14 grams; Protein 14 grams

Chef Healthy Henry had WLS in 2020 and has lost over 165 pounds. He shares recipes and offers cooking classes on his website Chef Healthy Henry.

Breaded Tofu with Panko Crumbs


Chef Healthy Henry had WLS in 2020 and has lost over 165 pounds. He offers online and in person cooking classes centered around helping people make their kitchen a more holistic and inviting environment so they look forward to actually being in the kitchen. He also runs the recipe website Chef Healthy Henry.
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.