• Amy Panetta

Baked Cajun Tofu

Tofu is a wonderful way to add protein, selenium, manganese, copper, and omega-3 fatty acids to your meal as part of a plant-based diet. It is relatively inexpensive, with a 14oz package costing around $3, give or take. Tofu is made from soybeans and if you get organic tofu, it will not be genetically modified. George Mateljan, the author of "The World's Healthiest Foods," lists tofu as one of the top 100 most healthiest foods.


14 oz. package Organic Extra Firm Tofu

2 tbsp Tamari

2 tbsp Cajun Spice Mix

1/4 cup Nutritional Yeast

1/4 cup Avocado Oil

(I prefer avocado oil when cooking because of it's higher smoke point. It also is not a hydrogenated oil and does not contains trans fats)

You will also need a large ziplock bag.


Open package of tofu, discard the water and packaging, and rinse the block of tofu. For this recipe, you do not have to let the tofu drain. Cut the tofu into rectangular cubes (cuboids!). Mix all of the ingredients together until well combined in a large ziplock bag. Add tofu to the bag and coat each piece evenly. Let the bag sit for at least 15 minutes to marinate.

Preheat oven to 375 degrees Farenheit. Coat a baking sheet with oil. When tofu is finished marinating, evenly space the tofu cubes on the sheet. Put sheet with tofu in the oven. You will need to cook for a total of about 28 minutes, turning the tofu about every seven minutes with a pair of tongs (or cook until each side is browned).

I suggest eating the tofu in a salad of mixed greens. Enjoy!



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Nutrition and Lifestyle Consulting with Amy Panetta is designed to support health by promoting good nutrition and positive lifestyle habits.  Amy Panetta is not providing any kind of medical diagnosis, treatment, or care.  This nutrition consulting does not constitute or substitute for proper medical care by your doctor or qualified healthcare practitioner.  This consulting is intended to be provided for informational, educational, and self-empowerment purposes ONLY.