May 02 2017

Cooking with Tofu: Tofu Wings

Tofu Wings

Cooking with tofu can be kind of intimidating if you have never done it before. It does take some time and experimenting to get it just right. Tofu is really great because it is a good source of protein that does not contain cholesterol like meat-sources of protein.  It is also very versatile because tofu absorbs the taste of the other things that you are cooking with it or marinate it in.  I like to use tofu in some of your typical dishes like stir fry, but I have also made it where is added a sauce like barbeque and wrapped it up in foil to cook it on the grill.  Both have turned out great!  One of my new favorite dishes that I have made with tofu was tofu wings.  I really enjoyed making the tofu wings because it was very simple, it did not take a lot of ingredients and it did not take long to cook.



1 Package Extra Firm Tofu

1 Egg

1 Tsp Franks Red Hot Sauce

½ Cup Bread Crumbs

¼ tsp Paprika

¼ tsp Cumin

¼ tsp Garlic Powder

Pinch of Salt and Pepper



  1. Preheat oven to 400F and grease a baking sheet with oil.
  2. Drain the tofu and pat it with a dry towel. Cut the tofu into strips.
  3. Combine the dry ingredients including the bread crumbs, paprika, cumin, garlic powder, salt, and pepper into a medium size bowl.
  4. Combine the egg and the Franks Sauce into a small bowl and stir them until mixed.
  5. Take the tofu strips and dip them into the egg mixture, then coat them in the bread crumb mixture. Place eat strip on the baking sheet and repeat until you have breaded all of the tofu strips.
  6. Before placing the baking sheet in the oven, spray the tofu strips with a light coat of oil.
  7. Place the tofu wings in the oven for 10 minutes, then flip them and put them back in for another 10 minutes.
  8. Once the tofu wings are golden brown remove them and enjoy with your favorite wing dipping sauce!


If this recipe sounds interesting, I would highly suggest giving it a try.  Even though tofu can be intimidating at first it is a great option for protein if you are trying to cut back on your meat consumption.  Hopefully you will give this recipe a try, you won’t be disappointed!


Contributed by Becca Hof, fitness and wellness enthusiast in the Adult Learning and Development Graduate Program at Cleveland State University, with a Bachelor of Science in Dietetics.

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