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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
4.89 from 18 votes
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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 Hong

Ingredients

  • 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

Instructions

  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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Discussion

  • whitney says:

    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!

    • Kristen says:

      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

  • Ant M says:

    Looking forward to trying these. I have lots of Vegan friends that I want to share this recipe with.

    • Kristen says:

      Yay!! You will love them Ant M!!

  • Leona says:

    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 🙂

    • Kristen says:

      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

  • Rachel says:

    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…)

    • Kristen says:

      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

  • amy says:

    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!

    • Kristen says:

      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

  • Louanne says:

    I loved these! Perfect for lunch and delicious in summer rolls.

  • Samantha C. says:

    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?

    Thanks!

    • Kristen says:

      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

  • Kathy says:

    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!!

  • Lori Braden says:

    Hi Kristen,

    What is the best way to store the tofu fingers…ziploc bag, glass container?

    Thanks,
    Lori

  • Nicole says:

    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?

    • Kristen | Hello Nutritarian says:

      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

  • Nina says:

    Extra firm tofu works even better. Great, quick recipe.

    • Kristen | Hello Nutritarian says:

      Hi Nina!

      Thanks so much for taking the time to rate this recipe–it’s one of my all-time favorites!

      So glad you enjoyed it!

      xo, Kristen

  • Michelle says:

    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.

    • Kristen | Hello Nutritarian says:

      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

  • Michelle says:

    Best tofu recipe I’ve ever eaten–thanks!!

  • Kelly says:

    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!!

    • Kristen | Hello Nutritarian says:

      Hi Kelly!

      Thanks so much for taking the time to leave a comment on the blog and I LOVE your idea of adding the dijon mustard–I bet it was so yummy!!

      xo, Kristen

  • Sophie says:

    These are Unreal! I’m not Nutritarian, but I am trying to eat healthier. Anywho, I was looking around on Pintrest to find a healthy baked chicken finger recipe (trying to be good in a moment of weakness) and I found this recipe. Oh my goodness! I made a half batch of these and it completely cured my craving, so tasty and I could eat as much as i liked without that terrible feeling after. They were so good my hubby must have scarfed down at least half of them. Thank you so much for this recipe and you definitely have a subscriber.

    • Kristen | Hello Nutritarian says:

      Hi Sophie!

      Oh that is just so, so awesome to hear!!

      So happy to help curb a chicken finger craving–the struggle is real!!

      Thank you so much for taking the time to leave a comment and review and for subscribing too!

      xo, Kristen

  • Lindsay says:

    I really enjoy tofu and have baked it with nuttietional yeast in the past…but never like this! This was so absolutely amazing! I could eat this and the unfried rice daily!

    • Kristen | Hello Nutritarian says:

      Hi again Lindsay!

      So, so happy to hear you’re a fan! This is by far one of my most popular recipes and they are so darn yummy straight out of the oven!!

      Thanks so much, Lindsay, to take the time to let me know!

      xo, Kristen

  • Abby Albaum says:

    LOVED THESE! I made mine buffalo style and mixed in Franks Red Hot seasoning and dipped in buffalo sauce.

  • Jaime Skidmore says:

    Thank you so much for this super simple, absolutely delicious tofu recipe. It truly was fantastic. My husband and I ate all of it in one sitting and wished we had made more. Luckily, it’s so easy to make, it won’t be long before I make it again. The only thing I did differently, as suggested by one of your other commenters, was to brush the tofu lightly with dijon mustard, before coating in nutritional yeast. It added a little zip, but wasn’t overpowering. Crispy, flavorful tofu perfection!

  • Mark G says:

    Kristen, believe it or not, there is a lot of b.s. circulating about folic acid which I refer to as scaremongering. There is little to no truth to what Dr Fuhrman has said about folic acid and there are no actual studies that prove folic acid is as damaging as many will claim. With that said, I am a firm believer in finding the purest product available and to do this you have to understand the history of nooch, which is a nickname we vegans use. Nooch has been around for years but the only audience it has ever really had were vegans. Well, back in the 80’s nutritional yeast was being promoted as a natural source of b12. A few tablespoons could have as much as 400% of our nutritional requirements. The problem was that we have several sources of b12 that we had available in the U.S. So the b12 levels were different in every batch. At this point the FDA got involved and issued a decree. Any b12 that wished to list b12 as an ingredient must be fortified. So, as a result, all of our b12 is fortified but there are two companies that provide pure and clean nooch. You mentioned one. There is another and the other product is actually more affordable and easier to find. It is the nutritional yeast under the brand named known as KAL.

    https://www.amazon.com/Yeast-Kal-14-8-Powder/dp/B000F4TAE8

  • Trudy says:

    Thx for sharing, Kristen. I’m transitioning into nutritarian lifestyle and so far, not too bad. This is the first time I prepare tofu and liked this quick and easy recipe. Thx for also sharing all the wonderful ideas and recipes you have on your site – makes it so much easier! Trying two new recipes every weekend – walnut vinaigrette was also a success! 🙂

    • Kristen | Hello Nutritarian says:

      Nice to meet you Trudy!

      Yay!! So happy to know you liked this recipe, and thank you so much for taking the time to leave a review!!

      Huge congratulations on starting your nutritarian journey and I’m so, so happy you’re enjoying the recipes!!

      xo, Kristen

  • Heidi says:

    Have you tried these in an air fryer?

    • Kristen | Hello Nutritarian says:

      Hi Heidi,

      No, I don’t have an air fryer–but if you try them please let me know!

      xo, Kristen

  • Therra Boier says:

    I will make these but with enough Organic pure Sea Salt to add the important Minerals my Body needs so much <3

  • Steph says:

    So good. Nice not-so-heavy easy late night snack for me today. So happy. Hit the spot.

  • Isabelle Grenier says:

    Oh my! This re ipe exceeded my expectTions. It’ s a keeper! I did add a bit of dijon mustard before dipping in yeast. YUM!

  • Heidi says:

    Delicious!
    We are not big on tofu but had some left over from a different recipe so I decided to try a small batch of these.
    We gobbled them up and wished we had more tofu in the house! lol

  • Maeve says:

    These look delicious!! I’ve never thought of combining nutritional yeast with tofu! Will definitely be giving these a try 🙂

  • Angela says:

    This looks great! We are making these tomorrow, but I am newer to tofu and many recipes I see instruct pressing the tofu. Is the tofu pressed for this recipe or is it recommended not to remove as much moisture? Thank you for the advice!

    • Kristen | Hello Nutritarian says:

      So excited for you to try this recipe, Angela!

      For this recipe it’s not completely pressed. It’s “pressed slightly with paper towels or napkins” just to get that initial moisture off.

      Yes, you want to keep some of it in there to help the nooch stick!

      xo, Kristen

  • New Nutritionista says:

    I made mine with Spike and they had a slightly bitter aftertaste (probably from the rosemary in the seasoning). My daughter and I loved the crunch, but we cheated and sprinkled on a little salt, which made them taste much better. I truly do want to eat food without salt and oil, but I’m just not satisfied when I do! I tried the “Lisa’s Lovely Lentil Stew” from Dr. Fuhrman’s Eat to Live book and had to throw it right out. I couldn’t even eat it. Cooking veggies in pure water with only a dash of herbs was not for me. I can do “low-salt” and skip the oil, but “no-salt” is just out of the question.

    Very glad to have found and downloaded your 7-Day salad diet. I’m going to be roasting the sweet potatoes for one of the recipes shortly.
    This blog was a real treasure to find as I needed help getting started on this diet and I think I’ve found my way. These tofu fingers weren’t unbearable to eat like the Lentil Stew from ETL, so that gives me the confidence I need to move forward with the other recipes and give them a try.

    • Kristen | Hello Nutritarian says:

      So nice to meet you Shanen!

      Lol, I totally get it about throwing out the stew–a big reason i started making my own recipes is because I disliked the ones in ETL so much–although there are a few treasures in there!

      I completely understand about the salt, especially when you’re transitioning in! And it’s really not “cheating” at all because you can have 300 to 400 mg of added sodium daily. I just like to reserve that for my sauces and condiments!

      My parents, who introduced me to Dr. Fuhrman, do more than the recommended amount. I’ve found that salt triggers my food addiction and binge eating so I try my very best to stay withing the recommended range. I’m a big believer in doing what works for your life and health goals best!

      So happy to hear you’re finding the site helpful and big WOOP WOOP for staring “The 7 Day Salad Cleanse!”

      xo, Kristen

  • Sharon Williams says:

    I absolutely love these and have made them twice this year! They are yummy as a side, on a salad with a dip or without and just to snack on. However I do add salt and other seasoning like Spike to mine. This is a recipe I will continue to make. Best tofu recipe I’ve made thus far.

    • Kristen | Hello Nutritarian says:

      Hi Sharon,

      So, so happy to hear you liked the tofu fingers!!

      It’s so hard for me not to demolish the whole batch when I bring it out of the oven, lol!

      Thank so much for taking the time to leave a comment and rating!

      xo, Kristen

  • Bill Weiman says:

    Hi Kristen,

    I’ve made these a few times now and was wondering if you know how to keep the leftovers crispy in the refrigerator?
    Mine always get moist.

    Thanks for a great, simple recipe.

    • Bill Weiman says:

      The only method I found that comes close is to insure the fingers completely cool before refrigeration.

  • Linda says:

    I just tried these for my dinner (I am on my third day of the 7 day salad cleanse) these tofu fingers were a pleasant surprise, I really enjoyed them. Thank you for all your wonderful information and recipes. I have lost 2 lbs in my first 3 days, which is fantastic for me as it would take me a week or two to lose that on weight watchers. I am only about 10lbs overweight but it comes off very slowly. I was eating plant based all last year, but was slipping back into old eating habits and gained some weight. I have never felt so good as when I stick to this way of eating. I have two of Dr Fuhrman’s books, I read Eat to Live in 2016 and just received his new book the End of Dieting.

    Thanks again for the 7 day salad ebook!
    Linda

  • Wendy says:

    These were delicious! I cut them a bit smaller and used Asian seasonings instead of the other mix. It was absolutely delicious! Thank you for the great recipe!

    • Kristen | Hello Nutritarian says:

      YAY!! Love hearing that, Wendy!

      And thank you so much for taking the time to leave a review!

      xo, Kristen

  • Joanna says:

    Hi I am starting my third week of the nutritarian plan and am not losing that much weight. I have lost 5 pounds the first week but, only half a pound this week. Iam being very careful and not even eating any of the starchy vegetables or grains because I tend to gain weight if I eat carbs. I am also using less than the recommended amount of nuts and avocado. Any ideas? If you could email me I would appreciate it. Thank you!

  • Beckey says:

    I have been trying different ways to eat tofu , none being successful. I tried these crispy tofu fingers and finally found a recipe I could enjoy. Thank you!

  • Jody says:

    I just made these and am amazed by how delicious they are…this was my first time ever baking tofu or using nutritional yeast. This recipe was so easy and I can’t stop eating them lol. So perfectly crunchy. I actually only used one package of tofu, but somehow still 1/2 cup of nutritional yeast. For the spices, I used paprika, chili powder, garlic powder, and a little sea salt. After they were done baking, I ate them with dijon mustard, which was yummy, then tried dipping in cocktail sauce too because I’m out of ketchup and omg…so delicious. Thank you so much for this recipe, Kristen!! Will definitely make again.

  • Dacia says:

    I’ve been eating so healthfully the last month and a half, with very few bumps, but I was seriously craving something savory and crunchy. Oh man, these SO hit the spot, and I felt like I was indulging, and then reminded myself I really wasn’t;) Thanks for a great recipe!! I’ll be making these again, as I always have these ingredients around!

    • Kristen | Hello Nutritarian says:

      Hi Dacia!

      YAY!!! So, so happy to hear you enjoyed the Tofu Fingers!!

      Hands-down my favorite savory and crunchy on-plan fix too!

      xo, Kristen

  • Kathleen says:

    How do you store these?

    • Kristen | Hello Nutritarian says:

      Hi Kathleen,

      I like to store them in a glass snap lock container! When you’re reheating them it’s best to do them in an oven, to help them crisp back up. They really are best right out of the oven!

      xo, Kristen

  • Anna says:

    This worked very well! I was shocked at how it actually tasted similar to chicken nuggets with the yeast. I think ketchup with these is a must. I put paprika, red and white pepper, and salt.

    • Kristen | Hello Nutritarian says:

      Hi Anna,

      SO happy to hear you enjoyed this recipe and thanks so much for taking the time to leave a review!!

      xo, Kristen

  • Christopher says:

    I decided to make the chicken fingers about 1-1/2 hrs before dinner. The accolades I received from my kids (8 yr old girl and 10 yr old boy), wife and Aupair were a bit embarrassing since the recipe was so easy to make. The kids are requesting that this be made every other day. I only had one 14 oz tofu container on hand, so it went fast after coming out of the oven. We will be making this again soon.

    We are big fans of Dr. Fuhrman (the Mrs. and I went to his October ’18 Italian Retreat/seminar). One of the attendees told us about your site and we are now big fans of you as well. You have an amazing website Kristen, not only from the colors and the way it is all laid out, but also for the very helpful information. The only thing I might add is a dehydrator for making Kale chips. We follow the recipe on Dr. Fuhrman’s website (Dehydrated Kale Chips by Megan Pugh) and they are incredibly tasty.

    Take care,
    Christopher

    • Kristen | Hello Nutritarian says:

      It’s wonderful to meet you, Christopher!

      Very happy to hear that your whole family enjoyed the tofu fingers–they are a big hit with my kiddos too!

      The Italy retreat looked amazing and I’m so happy to hear that you found out about us there.

      I agree about the dehydrator. I actually have one but haven’t tried kale chips yet. I went to Dr. Fuhrman’s Culinary retreat last May and he was raving about them.

      Wishing you and your family all the best, Kristen