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

Recipe by Oxmoor House January 2004


Recipe Summary

16 mins
15 mins
30 mins
1 hr 1 min
4 servings (serving size: 6 tofu sticks and 1/4 cup marinara sauce)


Ingredient Checklist


Instructions Checklist
  • 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.


Oxmoor House Healthy Eating Collection

Nutrition Facts

204 calories; fat 7.3g; saturated fat 2.1g; protein 14.6g; carbohydrates 20.3g; cholesterol 6mg; iron 4.7mg; sodium 883mg; calories from fat 32%; fiber 2.2g; calcium 158mg.