Go Back
–+ servings

Easy Vegan Tofu Katsu

A plant-based twist on a Japanese classic, made with simple ingredients and full of flavour. Serve it over rice for a satisfying, high-protein meal.
Print Pin
Course: Main Course
Cuisine: Japanese
Keyword: high-protein, plant-based, plant-based protein, plant-based recipes, vegan dinners, vegan fitness, vegan nutrition, vegan recipes
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6 pieces
Calories: 412kcal

Ingredients

  • 4 tbsp vegetable oil or another cooking oil.
  • 1 block extra firm tofu, drained and pressed
  • salt and black pepper
  • 1/4 cup whole wheat flour or white! This is for the dredge.
  • 2 tbsp whole wheat flour or white! This is for the batter.
  • 2 tbsp cornstarch
  • 1/3 cup water
  • 1/4-1/2 cup breadcrumbs depending on the size / depth of the dish you use.

Instructions

  • Cut tofu along the long side into 6 thin slices.
  • Season each piece with salt and black pepper.
  • Set up your breading station with 3 dishes. In the first dish, put 1/4 cup whole wheat flour. In the second dish, mix together the 2 tbsp whole wheat flour with the corn starch and water. Then in the third dish, add your breadcrumbs. You won't need all of the flour, batter, or breadcrumbs, but having excess is good to make sure every piece is evenly coated.
  • Dip each piece of tofu in the flour first, then the batter, and then the breadcrumbs. Make sure it gets even coated each time.
  • In a skillet or frying pan, heat up your oil. I shallow oil fried them to reduce the amount of oil in the tofu katsu. However you can also heat 2 cups of oil in a pot instead if you wish to fully deep fry them. Or see notes if you wish to bake.
  • Place breaded tofu into the oil for 4 minutes per side. It should be golden brown on both sides once ready to remove.
  • Place a couple layers of paper towel on a plate. Remove tofu cutlets from oil once cooked and place on the paper towel to absorb excess oil. Alternatively, you can use a wire rack to let the oil drain.

Notes

  • Nutrition information is an estimate. It's difficult to know the exact macros and calories because there will be variation in how much batter actually gets attached to the tofu, how much breadcrumbs, and how much oil from the pan stays on the tofu.
  • If you wish to bake the tofu cutlets to reduce oil, you can bake at 400 degrees F. They won't be as golden or crispy but still a delicious lower-fat version!

Nutrition

Serving: 2cutlets | Calories: 412kcal | Carbohydrates: 17g | Protein: 20g | Fat: 30g