Baked Tofu

Tofu is a great plant-based protein to introduce to children as it’s soft and easy-to-eat and absorbs flavour so well. This method gives the tofu a great texture and the flavour can be adjusted, with the herbs and citrus, to go with other dishes on the table. Serve with whole grains like brown rice, quinoa or barley as well as vegetables, like our Simple Sauteed Greens, steamed broccoli or a  salad. Involve children in making the marinade by measuring or pouring the ingredients, juicing the citrus and even cutting the herbs with small scissors

10 child-size portions
Preparation Time
5 minutes
Cooking Time
Common Allergens
Equipment List
9 x 13 baking dish
Cutting board
2 packages ( 350g)
extra firm or firm tofu
juice of 2 lemons or limes
1 tbsp
soy sauce or tamari
2 tbsp
olive oil
3 tbsp
chopped fresh herbs (e.g. cilantro, parsley, mint, basil, rosemary)
1/2 cup
1/2 tsp
ground black pepper

1.    Preheat oven to 375F. 
2.    Drain water from tofu package then cut into desired shapes (e.g. 1-inch cubes, long strips, triangles)—just make sure they’re all the same so they cook evenly.
3.    In baking dish, combine all ingredients then add the tofu pieces and cover well.
4.    Bake for 45 minutes, flipping once halfway through.

Source: Nicole Fetterly, RD

Childcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food

Baked tofu
Baked Tofu