Crispy No-Oil Baked Tofu Fingers

crispy oven baked tofu nutritarian vegan gluten free Dr Fuhrman eat to live 6 week program no oil recipe3 ingredients, a knife and an oven = you have no excuse not to try these crispy, no oil, baked tofu fingers.

In fact, add this to your weekly food prep rotation immediately!

You know when you’re craving crispy fried chicken fingers but you’re dedicated to health excellence and reaching your ideal weight?  Now, you make these instead…

And do you want to know the craziest thing?  You are going to be amazed at how something without salt, oil or sugar can taste so darn amazing!

Epic to be precise…

no oil nutritarian recipe crispy baked tofu Dr fuhrman eat to live 6 week program dr fuhrman planYes!  These little baked tofu fingers are so darn crispy that you can literally stack them into a Jenga tower of plant-based deliciousness!

Really, this recipe was one of the happiest “mistakes” of my nutritarian life.

After going on a mental strike–I was completely over my standard veggie-broth-sauteed tofu–I needed that mouth feel of something crunchy and savory (oh, and packed full of protein to boot).

I was jonesing for chicken fingers.  Just think Gollum hiding in the mountains, eyes bulging as he covets his precious… Yeah, chicken fingers were not going to happen!

So, I put my nutritarian thinking cap on…

I live by the code AHVR–always have veggies roasting (you can read up on that here), so I thought why not roast tofu?

I sliced up some firm tofu (I always have some on hand in the fridge) and used nutritional yeast as the “breading” and to add that savory, umami taste.

I sprinkled them up with my favorite Costco brand no-salt seasoning and baked them in the oven till super crisp!

Crispy Baked Tofu Fingers recipe step by step no oil baked tofu recipe Dr Fuhrman Eat to Live plan nutritarian 6 week programYES!  It’s that incredibly simple!

Are you ready to give this a go?

Even if you think you hate tofu (blasphemy!), you need to try this.  No excuses!  This is going to happen!  Even my 8-year-old and almost-5-year-old love these crispy tofu fingers too!

But hold on a sec, we need to talk about something first…

Nutritional Yest Warning which nutritional yeast is best do not buy fortified nutritional yeastWhich Nutritional Yeast is Best?

After learning about the 7 vitamins you need to avoid supplementing, I’m here to tell you that you need to be careful about which nutritional yeast you buy.

Dr. Fuhrman warns that folic acid can be harmful and even toxic to our bodies.

I thought I was “safe” with the Whole Foods brand shown above.  It lists “folate” instead of the bad-for-you folic acid.  But I found out that folate is not naturally occurring in nutritional yeast.  There are loads of other amazing nutrients that are naturally occurring, but folate ain’t one of them!

So, if you have a nutritional yeast brand that lists either folate or folic acid, it’s been fortified.

You need a brand that specifically says non-fortified.

Try this Sari Foods Non-Fortified Nutrtional Yeast brand:

This is one of the only brands I’ve found that is non-fortified.

That being said, realistically there are going to be times you might have to used fortified–even I run into this!  It’s nice to aim for the absolute best for your health but sometimes our pocketbooks (and ordering-ahead-of-time skills) just can’t absorb the splurge.

Just remember, even eating fortified nutritional yeast–you are sooo much more healthy than you used to be befor your started your nutritarian journey!

Okay, I think we’ve covered it all!

You are officially ready to bake these up and blow your nutritarian mind at their sheer, crispy deliciousness!

I seriously cannot wait for you to dig into these highly-dunkable and dip-able tofu fingers–may I suggest this nutritarian BBQ sauce to start!

crispy baked tofu fingers Dr Fuhrman eat to live recipe pic
4.5 from 2 votes

Crispy No-Oil Baked Tofu Fingers

When you're craving chicken fingers make these no-oil, low salt, crispy, oven-baked tofu fingers instead! Perfect when you're eating vegan, whole food plant based, or nutritarian!
Servings 24 fingers
Author Kristen | Hello Nutritarian


  • 2 packages firm tofu (I use 14 ounce packages)
  • 1/2 cup nutritional yeast (you won't use it all)
  • no-salt sasoning, to taste


  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside (or use a Silpat pad).

  2. Drain tofu and press slightly with napkins or paper towels.  Cut each tofu block into 12 equal slices. Slice the block in half, then slice each half in half again--now you have fourths. Cut each fourth into 3 slices, about 1/4 inch thick.

  3. Pour 1/2 cup nutritional yeast into plate. Coat each slice of tofu in nutritional yeast. Start with the edges then do the larger sides, this will minimize buildup on your fingers. Lay each slice on your prepared baking sheet.

  4. After all slices are coated, sprinkle liberally with your favorite no-salt seasoning.

  5. Bake in the oven, at 375 degrees for 30 - 40 minutes (depending on your desired crunch). You do not need to flip the slices during baking. You'll know they are ready when the edges are just starting to get brown and lift off the pan.

  6. Let the fingers rest for at least 5 minutes before using a spatula to remove.

Recipe Notes

Use these tofu fingers just like you would chicken fingers!  Chop them up and add them to salads, or dip with your favorite no-salt, no-sugar dips and sauces!

Please leave a comment and let me know what you think of the recipe! 

Let’s live better, together! 

xo, Kristen

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  1. whitney

    They were good…I used Trader Joe’s 21 Salute for seasoning. I didn’t have time to make the BBQ so we served them with hummus and salsa. They were a hit!

    1. Kristen

      Hi Whitney!

      Oh yay!!! I’m so glad they were a hit! I make a double-batch of them for me and the family weekly–nutritarian must haves!!

      Thanks so much for leaving your feedback!

      xo, Kristen

  2. Leona

    Hi, this question isn’t related to the recipe above – which looks really good btw. I’m wondering – when you started nutritarian eating if you were hungry all the time? I see that you often ate a banana and some nut butter for breakfast – how did you function on that? That’s what I’m concerned about – either not feeling full from fruits and veggies or just feeling super bloated from having to eat so many. Thanks in advance 🙂

    1. Kristen

      Hi Leona!

      First off, this recipe is a must try!

      Hunger: There is a big difference between what Dr. Fuhrman calls toxic hunger and true hunger. Toxic hunger is experienced as cravings or longings for the high-fat, high-salt, high-sugar foods that you typically ate before the plan. Toxic hunger also set in for me when I was bored, at social gatherings, or when I am stressed. Did I experience lots of toxic hunger–YES!

      Now, true hunger, which Dr. Fuhrman explains as coming from the throat not the stomach (for me often accompanied by saliva) I didn’t experience that much. When I did experience true hunger, it was during the first few weeks and it went down considerably with every week. Probably the most important part of this lifestyle is having only 3 meals and no snacks. This allows your body to enter the catabolic stage, where your body has stopped processing your food and is now free to repair cellular damage throughout the body–that is often why we think we need to eat again–the pain of detoxification.

      Banana and nut butter is surprisingly filling, I’m also into making green smoothies with flax, hemp or chia seeds. You can check out my favorite green smoothie recipe here!

      Bottom line: this body is going to overhaul your whole body and each of its systems. Is it hard and at times uncomfortable–absolutely. Your body has years of damage that you are trying to repair.

      If you go into the 6 week program knowing what you’re up against, you are going to be better equipped to stick with it! If you haven’t yet, please read my 6 week journal that starts here! Bottom line: You will feel hungry, you will have detox pains (like headaches from sugar withdrawal, etc…), but with each passing week it gets easier! Your hormones normalize, your detox side-effects lift and you feel AMAZING!

      Please reach out to me via my contact page at any time during your journey! I am here for my readers and I want you to succeed!!

      xo, Kristen

  3. Rachel

    I have tried OH so hard to like tofu in the past, especially since I’m on week 4 of my Eat to Live 6-week plan!, but just cannot develop a taste for it. You might have convinced me to try again with this recipe, because I have been DYING for something crispy/crunchy and this seems to fit the bill. Thank you! (And thanks for your awesome nutritarian posts, you keep me inspired to keep on truckin’ even when all I want to do is cram my face full of Freddy’s Burgers and Frozen Custard…)

    1. Kristen

      Hi Rachel!

      Thanks so much for taking the time to leave a comment and say hi!!

      This may very well be your tofu-liking turning point!! So, crispy, so crunchy and hello–3 ingredients!

      Please, please come back and let me know what you think!

      I’m so pleased that MMTM is helping you on your epic health journey!

      xo, Kristen

  4. amy

    I buy Nutritional Yeat at Whole Foods, but in the bin and checking to be sure it contains no folate or folic acid. Some WFs carry it, but it is not prepackaged!

    1. Kristen

      Hi Amy!

      Thanks so much for letting us know! I’ll have to take a look in the bulk section at my store–it never even occurred to me to do that!

      xo, Kristen

  5. Samantha C.

    I struggled with this. I think I might just not be a fan of nutritional yeast! I feel like it made my house smelly and they didn’t taste like what they look like in the photo. Are there any tricks to using nutritional yeast? Did I use too much?


    1. Kristen

      Hi Samantha!

      So sorry to hear you didn’t like them 🙁 I’ve gotten a lot of great feedback on this recipe so far.

      Is this your first time trying nutritional yeast? Were your fingers crispy? There’s no real trick with it, except I’d say to cook them long enough so that the nutritional stays on each strip when you lift them from the baking sheet. If it’s coming off then you should put them back in the oven for another 5 to 10 minutes!

      I just dip each side into the yeast so there is a coating, then I shake off the excess.

      Hope this helps if you try them out again!

      xo, Kristen

  6. Kathy

    These are surprisingly delicious!! So tasty. And easy. I am learning recipes to add some variety to my newish plant based diet. DEFINITELY adding them to my regular rotation!!

  7. Nicole

    WOW! Love your site, recipes and organizational skills! You’re such an inspiration! And thanks for bringing up the folic acid issue – had no idea. I am currently using the KAL brand of nooch, and thought I was doing well in using a fortified brand because it contains B12. I’ll definitely look into the Sari Brand. Thank you.

    At what temperature do you bake this tofu?

    1. Kristen | Hello Nutritarian Post author

      So happy you found the site Nicole!

      Just responded to your other comment–yes our newer recipes are down right now 🙁

      It should all be resolved in the next 2 to 3 days! And I will try to put temporary recipes up–but they won’t be printable!

      xo, Kristen

  8. Michelle

    Folate occurs naturally in food. The compound to avoid is folic acid, which is synthetic. The nutritional yeast in the photo is unfortified–nothing is added.

    1. Kristen | Hello Nutritarian Post author

      Hi Michelle!

      Yes, folate occurs naturally in some foods. Unfortunately, folate is not found naturally in nutritional yeast. The Whole Foods nutritional yeast is fortified. If you’re concerned with folic acid fortification it’s best to buy specifically un-fortified nooch.

      xo, Kristen

  9. Kelly

    Hey Kristen! We’ve made these a few times and they’re always a big hit at our house and I love how simple they are to make! Tonight I brushed them with organic, low sodium dijon mustard before dipping them in the nutritional yeast and I’m so excited to add them to our quinoa bowls for dinner :-)! Thanks for sharing!!


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