Dinner,  Lunch

‘Chicken’ Tofu

Tofu is filling, healthy and a great substitute for meat or as a filler for meals such as Salads and Curries. This was an accidental miracle, I put together some Tofu for Lunch and it was amazing. It took me a while to replicate it but I think I’ve hit the nail on the head now. It’s a combination of sweet, chewy and has that ‘meaty’ taste without the cruelty involved. The Olive Oil I feel is a necessary addition to make this tasty dish but Coconut Oil would also work but without the extra flavour, unless you have to avoid the oil, it’s worth it as one serving of this Tofu is only 118 calories. You may find yourself snacking on this straight out the fridge before it makes it to a plate.

This is perfect served hot straight out the pan but to make it even more delicious I advice putting it straight in the fridge after cooking to get the extra chewiness similar to that of chicken. Another recommendation is to use firm Tofu as that provides the texture and is the easiest to fry. Also, make sure you absorb the majority of the water out of it to allow the vibrant flavours to soak in.

It’s as simple as dicing your Tofu. Adding it to the pan with the minimal ingredients and frying. Quick, nutritious and delicious.

This Tofu would be a perfect accompaniment to the Tofu & Sweet Potato Kale Salad. Alternatively, if you would love something sweet for dessert, how about this chocoholics delight, Chocolate Orange Cheesecake. A decadent, low-calorie choice for the chocolate lover.

'Chicken' Tofu

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 People
Calories 118 kcal
Author wallyjay


  • 1 Block of Tofu (280g) I used Tofoo Extra Firm
  • 1 tbsp Liquid Smoke
  • 1 tbsp Olive Oil
  • 1 tbsp Nutritional Yeast
  • 1 tbsp Parsley
  • Sprinkle of Salt & Pepper


  1. Cube your Tofu into good-sized pieces. 

  2. Add the Tofu to your frying pan along with the rest of the ingredients. Stir to coat thoroughly before turning the heat on.

  3. Fry on medium to high heat for 15 minutes or until golden on all sides. Make sure to turn the cubes regularly to cook evenly on all sides. 

  4. Serve immediately. Alternatively, place in a sealed tub and place straight in the fridge. 

Recipe Notes

Please be advised, calories are estimates and your ingredients may vary from mine. 

For more recipes like this visit www.wallyjay.com

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