If macronutrients were of no concern, I’d eat pasta for every meal. But thanks to the protein content all over my TikTok feed, I’m acutely aware of my imbalanced diet. Incorporating more protein into my meals, however, is easier said than done.
I don’t want to spend every weeknight hovering over the stove to make the perfect steak or chicken breast—it takes too much time and precision just to make a meal for little ol' me. And sorry to the TikTok girlies, but you will never find a container of cottage cheese in my fridge. My preferred sources of protein are plant-based, require minimal effort, and are versatile enough to enjoy throughout the week.
After plenty of trial and error, I’ve found my solution: a condiment I like to call "tofu crispies." I was first inspired by cookbook author and dietitian Catherine Perez, who topped one of her soup recipes with crispy shredded tofu. Now you can find a container in my fridge at all times—it’s that good.
Perez’s version was seasoned with sesame and tamari, but the beauty of tofu crispies is that they’re a blank canvas for every flavor combination. You just need to follow a basic formula.
First, I start with a block of super-firm tofu. Unlike extra-firm varieties, these blocks are sold in vacuum-sealed packages and pack in even more protein per serving. (For example, a block from Trader Joe’s contains a whopping 70 grams.) And, since there’s less water, it’s even easier to achieve a crispy texture.
From there, you use a coarse cheese grater to shred the tofu into ribbons. Then the fun part: seasoning time. The world is truly your oyster, as long as you include cornstarch and some sort of fat (it's the secret to getting the perfect texture).
When I want to maximize versatility, I keep things simple with salt, pepper, and powdered garlic and onion. It tastes eerily similar to the fried onions you’d find on a green bean casserole. I’ve used this basic recipe to top salads in lieu of croutons, to make rice and beans more interesting, and to sprinkle on top of my mac and cheese.
But the possibilities are endless. I also switch things up with chili powder and cumin, Italian seasoning, and even infused olive oils. Think of almost any flavor combination, and it'll work here.
To make my tofu crispies, well, crispy, they just need a brief stint in the oven. I lay them out in a thin layer on a piece of parchment paper, then let them bake for 20 minutes at 425°F, tossing once halfway through. I’ve also had successful results in my trusty air fryer on days when it’s too hot to turn on the oven. It takes half the time, but you also have to work in smaller batches.
The finished product is savory, crunchy, and so satisfying. And if you’re still on the fence, you can’t even tell that it’s made from tofu. Aside from the seasonings you use, the best way I can describe the primary flavor is "toasty."
Need more convincing? Each block yields roughly four servings of tofu crispies. Different brands have varying amounts of protein, so it’s worth checking the nutrition facts before buying if you want to maximize your macros. But when I use the tofu from Trader Joe’s, I’m getting almost 18 grams of protein per meal. Now I can eat pasta and hit my protein goals at the same time.
