Diabetes Recipes

Baked Tofu

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Baked Tofu

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Nutrition Facts

Makes: 3 Serving(s)

Amount Per Serving

Calories: 280

Total Fat: 17.9g

Cholesterol: 0mg

Sodium: 1350mg

Total Carbohyrdates: 17.1g

Dietary Fiber: 0.9g

Protein: 17.7g

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Make this for: Snack

This Recipe Makes: 3 Serving(s)


Baked tofu can be stir-fried with veggies and served over rice (using the extra marinade in a sauce), eaten in a sandwich with sprouts, or added to a salad of mixed greens with a savory dressing.

What you'll need

  • 1 lb extra-firm tofu
  • 2 tbsp. sesame oil
  • 4 tbsp. wheat-free tamari
  • 2 tbsp. honey
  • 3 med garlic cloves, minced
  • 1 1/2 tsp. grated fresh ginger


  • Step 1
    Drain tofu of excess water by placing it between two towels and putting something heavy on top like a medical textbook, because it is heavy enough to squeeze out any extra water.
  • Step 2
    While the tofu is drying, mix together in a sealable container sesame oil, tamari, honey, garlic, and ginger. (If you want more marinade, just increase the liquids proportionally.)
  • Step 3
    Slice the tofu into chunks or slabs, and marinate for at least 1 hour (1 full day is better). Turn tofu periodically by inverting the container.
  • Step 4
    Bake at 375 degrees Fahrenheit on a baking sheet for 10-15 minutes or until browned. Flip and bake for 10-15 minutes until browned. Broiling for an extra 3 minutes produces a crisper tofu.
  • Step 5
    SUBSTITUTIONS: The marinade is still yummy even without the garlic and ginger, so if you're feeling a little lazy, just skip them. You may also try the marinade with fish or chicken; it works well with just about anything.