Crispy Air Fryer Tofu Nuggets 

These super crispy air fryer tofu nuggets take about 30 minutes to prepare and deliver satisfying crunch with a tender center. Made with extra-firm tofu, whole wheat flour, eggs, and seasoned panko crumb coating, they’re healthier than traditional fried nuggets thanks to minimal oil (just a light spray of avocado oil). They're high in plant-based protein and make a fun, versatile addition to salads, snacks, or kid-friendly lunches.

Ingredients

• 1 block extra-firm tofu
  
  

• ½ cup whole wheat flour (or all-purpose flour)
  
  

• 2 large eggs
  
  

• ¾ cup whole wheat panko crumbs (or regular panko)
  
  

• ½ teaspoon paprika
  
  

• ½ teaspoon garlic powder
  
  

• ¼ teaspoon chipotle powder (or cayenne)
  
  

• Avocado oil spray

Directions

1. Cut tofu into 2–3 cm cubes.
   
   

2. Set up three bowls: one with flour, one with beaten eggs, and one with panko mixed with spices.
   
   

3. Coat each tofu cube in flour, then egg, then the seasoned panko.
   
   

4. Preheat the air fryer to 375 °F (if needed). Place tofu in the basket (you may need 2 batches). Lightly spray with avocado oil.
   
   

5. Air fry for 8 minutes, flip halfway, and air fry another 8 minutes until crisp and golden. Serve immediately.
   
   

Nutrients (estimated per serving; recipe makes 4 servings)

To estimate these, I referenced a similar tofu nugget recipe that reported:

• 210 kcal, 11 g fat, 13 g carbohydrates, 15 g protein per serving.
  
  

Estimated per serving:

• Calories: 210 kcal
  
  

• Total Fat: 11 g
  
  

• Saturated Fat: ~1 g
  
  

• Trans Fat: ~0 g
  
  

• Unsaturated Fat: ~10 g
  
  

• Cholesterol: ~55 mg (from eggs)
  
  

• Sodium: ~300 mg (depends on panko and tofu)
  
  

• Carbohydrates: 13 g
  
  

• Fiber: 1 g
  
  

• Sugar: 2 g
  
  

• Protein: 15 g