Discover the ultimate tofu chicken strips recipe—crispy, flavorful, and packed with plant-based protein. Perfect for wraps, salads, or as a snack!
I have to say, this tofu chicken recipe is a game-changer! After freezing and thawing the tofu, it takes on the perfect chewy, “meaty” texture that soaks up all the savory flavors of the marinade. Whether I pan-fry, bake, or air-fry it, the result is always crispy, satisfying, and packed with protein. I love tossing these strips into wraps, salads, or grain bowls, but honestly, they’re so good I can snack on them straight from the pan. If you’re looking for an easy, versatile, and seriously delicious plant-based chicken alternative, this recipe is a must-try!
Why You’ll Love This Tofu Chicken Recipe
- Incredible Texture – Freezing and thawing the tofu gives it a chewy, “meaty” bite that mimics shredded chicken.
- Packed with Flavor – The savory marinade infuses every bite with umami goodness.
- Super Versatile – Use these strips in wraps, salads, grain bowls, or enjoy them as a snack.
- Crispy & Satisfying – Whether pan-fried, baked, or air-fried, they turn out golden and delicious.
- Easy to Make – Simple ingredients and minimal prep make this a hassle-free recipe.
- Great for Meal Prep – Store leftovers and reheat for quick, protein-packed meals.
- Customizable – Adjust the seasonings to match your favorite flavors.
- Healthier Alternative – A wholesome, plant-based option without processed mock meats.
Ingredients
- 1 block (14 oz) extra-firm tofu (freeze and thaw for best texture)
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp olive oil or neutral oil
- 1 tbsp nutritional yeast
- 1 tsp garlic powder
- 1 tsp smoked paprika (optional, for a smoky flavor)
- 1/2 tsp onion powder
- 1/4 tsp black pepper
- Optional: 1/2 tsp poultry seasoning for a “chickeny” aroma
- 1 tbsp cornstarch or arrowroot powder (for a crispy coating)
Instructions
Prepare the tofu:
Freeze your tofu overnight and then let it thaw completely. Squeeze out excess water by pressing the tofu between your hands or using a tofu press. The freezing process changes the texture, making it chewier and more “meaty.”
Tear the tofu into irregular strips or chunks to mimic the texture of shredded chicken.
Marinate the tofu:
In a mixing bowl, whisk together soy sauce, oil, nutritional yeast, garlic powder, smoked paprika, onion powder, black pepper, and poultry seasoning (if using).
Add the tofu strips to the marinade, gently tossing to coat each piece evenly. Let it marinate for at least 15–20 minutes (the longer, the better—up to a few hours).
Coat the tofu:
Sprinkle the cornstarch or arrowroot powder over the marinated tofu and toss lightly to create a thin, crispy coating.
Cook the tofu:
- Pan-frying: Heat a non-stick skillet over medium-high heat. Add a small amount of oil and cook the tofu strips in a single layer for 2–3 minutes on each side, until golden and crispy.
- Baking: Preheat the oven to 400°F (200°C). Arrange the tofu strips on a parchment-lined baking sheet and bake for 20–25 minutes, flipping halfway through.
- Air-frying: Preheat the air fryer to 375°F (190°C). Arrange the strips in a single layer and air-fry for 12–15 minutes, shaking the basket halfway.
Serve and enjoy:
Serve the tofu strips in wraps, on top of salads, in stir-fries, or as a high-protein snack on their own. They’re great with dipping sauces like BBQ, ranch, or vegan honey mustard.
Recipe Tips
Freeze and Thaw: Always freeze the tofu overnight, then thaw and press it. This step creates a chewier, “meaty” texture that works perfectly for this recipe.
Press Thoroughly: Squeeze out as much water as possible to help the tofu absorb the marinade fully.
Tear, Don’t Slice: Tearing the tofu into strips gives it an irregular, natural look and enhances texture.
Marinate Longer: If you have time, let the tofu marinate for a few hours or even overnight to infuse deeper flavor.
Boost Flavor with Broth: Swap soy sauce for vegetable broth mixed with tamari for a richer, umami-packed marinade.
Add Spices to Cornstarch: Mix smoked paprika, garlic powder, or cayenne pepper into the cornstarch for extra flavor in the crispy coating.
Don’t Crowd the Pan: When pan-frying, cook the strips in batches to ensure even browning and crispiness.
Go Oil-Free: For a healthier version, bake or air-fry the strips with a light spray of oil or none at all.
Double the Batch: Make extra and store leftovers in the fridge for up to 3 days—they’re great for meal prep!
Reheat to Crispy: Reheat in the air fryer or oven to bring back the crispiness, as microwaving can make them soggy.
Tofu Chicken Strips
Ingredients
- 1 block (14 oz) extra-firm tofu (freeze and thaw for best texture)
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp olive oil
- 1-2 tbsp nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4 tsp black pepper
- 1 tsp smoked paprika (optional, for a smoky flavor)
- poultry seasoning (optional, for a "chickeny" aroma)
- cornstarch (for a crispy coating)
Instructions
- Prepare the tofu:Freeze your tofu overnight and then let it thaw completely. Squeeze out excess water by pressing the tofu between your hands or using a tofu press. The freezing process changes the texture, making it chewier and more "meaty."Tear the tofu into irregular strips or chunks to mimic the texture of shredded chicken.
- Marinate the tofu:In a mixing bowl, whisk together soy sauce, oil, nutritional yeast, garlic powder, smoked paprika, onion powder, black pepper, and poultry seasoning (if using).Add the tofu strips to the marinade, gently tossing to coat each piece evenly. Let it marinate for at least 15–20 minutes (the longer, the better—up to a few hours).
- Coat the tofu:Sprinkle the cornstarch or arrowroot powder over the marinated tofu and toss lightly to create a thin, crispy coating.
- Cook the tofu:Pan-frying: Heat a non-stick skillet over medium-high heat. Add a small amount of oil and cook the tofu strips in a single layer for 2–3 minutes on each side, until golden and crispy.Baking: Preheat the oven to 400°F (200°C). Arrange the tofu strips on a parchment-lined baking sheet and bake for 20–25 minutes, flipping halfway through.Air-frying: Preheat the air fryer to 375°F (190°C). Arrange the strips in a single layer and air-fry for 12–15 minutes, shaking the basket halfway.
- Serve and enjoy:Serve the tofu strips in wraps, on top of salads, in stir-fries, or as a high-protein snack on their own. They’re great with dipping sauces like BBQ, ranch, or vegan honey mustard.
These tofu “chicken” strips are seriously addicting—crispy, flavorful, and super versatile. Let me know if you whip up a batch and how you enjoy them.