Baked Peanut Butter Tofu

Baked Peanut Butter Tofu

A light but filling plant-based dinner, with way too much protein! You heard that correctly. A vegan meal loaded with …. PROTEIN! From the peanut butter, to the tofu, to the kale and than the wild rice, every part of this meal has protein. I am always asked or simply told, that I can’t possibly get enough protein from “vegan” food. I can’t help but laugh at these comments. People seem to have a hard time understanding that protein comes from way more sources than meat. Most animals (that we eat!) get their protein from plants. Shocker (!!)

So hear is a very high protein dinner for you!


  • 2 packs extra-firm tofu
  • 2 teaspoon soy sauce
  • 1 tablespoon olive oil
  • 2 tablespoon corn starch

Peanut butter sauce

  • 1/2 cup melted peanut butter
  • 4 tablespoons of soy sauce
  • 2 tablespoons of maple syrup
  • 4 teaspoons of sesame oil
  • Juice from one lemon
    • 6 tablespoons of water


  • 1 serving of wild rice/brown rice mix (You can probably use quinoa as well. I used a box of Lundberg’s Wild Rice Blend).
  • 3 cups of kale, washed and steamed
  • 1 tablespoon olive oil
  • 2 garlic cloves
  • 2 chopped green onions


  • Preheat the oven to 400 degrees F and line a baking pan with parchment paper.
  • Cook your rice or quinoa according to directions on package.
  • Cut your tofu block in half and using paper towels, press down on the tofu and squeeze out as much water as possible (It is important to try to dry out the tofu so it can get crispy)
  • Chop the tofu into cubes then toss them in a bowl with the soy sauce and olive oil. Once that is mixed, add the cornstarch and try to get the tofu covered as much as possible with the corn starch.
  • Spread the tofu on your parchment covered baking sheets and bake for 15 minutes. Flip it over and then bake for another 15 minutes, or until golden brown.
  • Mix all the peanut butter sauce ingredients in a mason jar and shake it all together. (This is why you need to make sure your peanut butter is melted. It won’t shake well enough to mix unless it is).
  • Start steaming your kale now so it can be ready at the same time as the tofu dish.
  • Heat the olive oil from the “extras” in a frying pan and add the garlic and green onion. Cook this on medium heat for a few minutes. Add the tofu once it is done in the oven and the jar of peanut butter sauce. Mix everything together over low heat for a few minutes, helping to thicken the sauce.

Enjoy your dinner! And share with your friends that you didn’t need a steak to eat a dinner high in protein!


2020-03-01T23:40:46+00:00 March 1st, 2020|Nutrition & Recipes|0 Comments