High Protein Nuggets

These are a wonderful healthier take on a nugget using tofu. Often tofu can taste bland as it's hard to properly infuse with flavour all the way through. Here we finely grate the tofu to really get flavour in every bite. We bake ours in an airfryer or oven for a lower oil version. Serve them with a sticky spicy sauce or easy quick ketchup for a delicious meal!

Takes 25 minutes

Serves 13


  • 250 g firm tofu
  • 2 tbsp tamari soy sauce
  • 1 tbsp maple syrup
  • 1/2 tbsp clear vinegar apple cider vinegar
  • 1 tsp garlic powder
  • 2 tbsp corn flour corn starch
  • 50 g breadcrumbs panko breadcrumbs

Sticky Spicy Sauce:

  • 4 tbsp chilli sauce
  • 1 tbsp tamari
  • 1.5 tbsp maple syrup

Easy Quick Ketchup Sauce:

  • 2 tbsp tomato concentrate or tomato puree
  • 1.5 tbsp maple syrup
  • 1 tbsp vinegar
  • 1/2 tsp salt
  • 1/2 tsp garlic powder


Preheat Oven or Air Fryer:

  • Preheat air fryer or oven to 200°C (400°F).

Prepare Tofu Mixture:

  • Grate the tofu into a bowl using a fine grater.
  • Add tamari, maple syrup, vinegar, garlic powder, and corn flour. Mix well until combined.

Shape Nuggets:

  • Using clean hands, shape the tofu mixture into nuggets.
  • Compress each nugget to squeeze excess moisture to the surface and to help them hold their shape.
  • Roll each nugget in breadcrumbs to coat evenly.

Bake Nuggets:

  • Spray nuggets with oil to encourage crisping.
  • Bake for 8-10 minutes until golden brown.
  • Flip nuggets, spray with more oil, and bake for an additional 2-3 minutes until golden brown all over.
  • If using an oven you may have to bake for longer, you want them to be golden and crispy.

Prepare Sauces:

  • For the sticky sauce, mix all ingredients in a bowl until well combined.
  • For the ketchup, mix all ingredients in a bowl until well combined.

Coat Nuggets:

  • Take half of the nuggets and coat them in the sticky spicy sauce.
  • Bake coated nuggets for an additional 5 minutes.
  • Remove from the oven and enjoy.
  • Serve the remaining half of the nuggets with the ketchup.
  • Enjoy!
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