Crispy Tofu Sticks with Marinara

Crispy Tofu Sticks with Marinara

These crunchy sticks are light enough to serve as an appetizer, and hearty enough to make a satisfying meal.

  • Yield: 4 servings (serving size: 6 tofu sticks and 1/4 cup marinara sauce)


  • 1 pound extra-firm tofu
  • 2 none large egg whites, lightly beaten
  • 1 tablespoon water
  • 1/2 cup coarsely crushed cornflakes
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1/2 teaspoon salt, divided
  • 3 tablespoons instant minced onion
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon vegetable oil
  • none Cooking spray
  • 1 cup marinara sauce (such as Classico)
  • 1/8 teaspoon crushed red pepper


Wrap tofu block in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water. Remove paper towels, pat tofu dry, and cut lengthwise into 8 slices. Cut each slice crosswise into 3 sticks.

Place egg whites in a shallow dish. Add 1 tablespoon water; stir well with a whisk.

Combine cornflakes, cheese, 1/4 teaspoon salt, and next 3 ingredients; stir until well blended. Dip 1 tofu stick into egg white mixture; dredge in cornflakes mixture, covering all sides. Repeat procedure with remaining tofu sticks, egg white mixture, and cornflakes mixture.

Preheat oven to 450°.

Heat oil in a large nonstick skillet over medium heat. Add tofu sticks, and cook 3 minutes or until lightly browned. Turn tofu sticks over and place on a baking sheet coated with cooking spray. Bake at 450° for 12 minutes or until coating is crispy and sticks are thoroughly heated. Sprinkle with remaining 1/4 teaspoon salt.

Combine marinara sauce and red pepper in a microwave-safe bowl; microwave at HIGH 2 minutes, stirring after 1 minute. Serve tofu sticks immediately with sauce.

Nutritional Information

Amount per serving
  • Calories: 204none
  • Fat: 7.3g
  • Saturated fat: 2.1g
  • Protein: 14.6g
  • Carbohydrate: 20.3g
  • Cholesterol: 6mg
  • Iron: 4.7mg
  • Sodium: 883mg
  • Calories from fat: 32%
  • Fiber: 2.2g
  • Calcium: 158mg

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Crispy Tofu Sticks with Marinara Recipe