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RECIPE: Crispy tofu sticks

RECIPE: Crispy tofu sticks

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(Français) 6 portions – Temps de préparation : 20 minutes – Temps de cuisson : 10 minutes


Crispy tofu sticks

  • 1 package of firm tofu cut into sticks (454g)
  • 1 ¼ cup breadcrumbs
  • ½ cup of flour
  • 4 eggs
  • 1 teaspoon of parsley
  • 1 teaspoon of oregano
  • 1 teaspoon of paprika
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon of garlic salt
  • ¼ teaspoon mustard powder
  • ¼ teaspoon of pepper
  • ¼ teaspoon chili flakes (optional)


Protein dip

  • 3/4 cup plain Greek yogurt
  • 1 tablespoon of garlic sauce ( Amir )
  • 2 teaspoons of The classic type planter spice



  1. In a first bowl, place the flour. In a second bowl, beat the eggs. Then, in a third bowl, mix the breadcrumbs with all the spices. To book.
  2. Coat the sticks with flour and shake to remove the excess. Then dip them in the beaten egg and drain lightly. Then coat with the breadcrumb mixture. Repeat the egg and breadcrumb step a second time to obtain a crispier crust.
  3. Cook the sticks in an air fryer, more commonly known as an “Air Fryer”, at 390*F (200*C) for 10 to 12 minutes or until the breading is golden brown. Meanwhile, combine the yogurt, garlic sauce and garden spices to create the dip.
  4. Serve the tofu sticks with the protein dip. Add your favorite vegetable and starch for a complete meal!


Nutrition facts


Tofu sticks

  • Calories: 270 kcal                            
  • Protein: 21g                              
  • Carbohydrates: 24 g                          
  • Fat: 7 g                                               


+ Protein dip

  • Calories: 300kcal
  • Protein: 24g
  • Carbohydrates: 25g
  • Fat: 9g


+ Dip, 1/2 cup of rice and 1 serving of vegetables 

  • Calories: 458kcal
  • Protein: 26g
  • Carbohydrates: 48g
  • Fat: 9g


  • The sticks can also be baked at 400*F (205*C) for 16 to 18 minutes or until golden brown.
  • The sticks freeze very well. All you have to do is reheat them in the air fryer or in the oven.


Joanie Séguin, Dt. P.

Nutristionnist at AXiO Sport Medicine Clinic

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