Tofu Dippers

This wonderful recipe has one key ingredient that’s very low in calories and very high in protein, calcium and iron. Since tofu is a plant product, it’s a great antioxidant too.

Play around with this recipe to get it just right for your picky eater. Switch it for cottage cheese for an easy protein packed snack.


  • 1⁄2 block of tofu sliced to cut into desired shapes
  • 1⁄2 cup breadcrumbs
  • 1⁄2 cup milk/almond milk
  • 1⁄4 all-purpose Flour
  • 1 tsp. dry parmesan cheese
  • Salt and pepper to taste
  • 2 tsp. honey mustard sauce
  • 2 tsp. vegan mayo
  • 1 1⁄2 tsp Dijon mustard
  • 2 tsp. maple syrup


  1. Preheat the oven to 400 degree F. Line a baking sheet with parchment paper.
  2. Press the tofu down to remove moisture and slice it in desired shapes
  3. You need 3 bowls. In one bowl, add the breadcrumbs, cheese, salt and pepper. In the next bowl add the flour. In the last bowl add milk or almond milk.
  4. Dip each tofu piece in flour, then milk and then breadcrumbs mixture.
  5. Place onto the parchment lined baking tray and bake 400 degree F for 8- 10 minutes. You can shallow fry them too.
  6. Meanwhile whisk together the sauce ingredients until smooth.
  7. Check the tofu until it is golden brown and crispy.
  8. Serve warm with a delicious dipping sauce.

Deepti Arora

Deepti is a certified nutrition consultant for Children.

Her deliciously healthy meals focus on developing enhanced immunity, deeper endurance, tireless stamina & essential fitness in growing children. She has been featured in Mother & Baby Magazine for her high nutrition meals.

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