Lunch

Baked Tofu Nuggets with Sweet Potato Wedges

Name: Baked Tofu Nuggets with Sweet Potato Wedges
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 200 g Firm tofu; 1 tbsp (10 g) Cornflour; A teaspoon Smoked paprika; 1 clove, about 3 g Garlic; 1 tbsp (15 g) Soy sauce; 150 g Sweet potato; 8 g Rapeseed oil; 100 g Green beans; 1 tbsp (15 g) Tomato ketchup; To taste Salt; To taste Black pepper

Tofu tossed in cornflour and smoked paprika and baked until crisp, with sweet potato wedges and green beans. Soya and vegetables; no dairy. 34 g of protein, 539 kcal.

Calories: 539kcal
Protein: 34g
Fat: 24g
Carbs: 51g

Per serving, makes 1. 15 minutes of work, then bakes for 30 minutes. Published 8 September 2026.

Allergens

Gluten
Soya

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu200 g
Press it first, then tear rather than cut. Torn edges go crispier. Weighed after pressing. Silken tofu is about half the calories and protein.
Cornflour1 tbsp (10 g)
Smoked paprikaA teaspoon
Garlic1 clove, about 3 g
Soy sauce1 tbsp (15 g)
Sweet potato150 g
Raw, peeled weight.
Rapeseed oil8 g
Green beans100 g
Tomato ketchup1 tbsp (15 g)
SaltTo taste
Black pepperTo taste

Method

Heat the oven to 220°C. Cut the sweet potato into wedges, toss with half the oil and salt and put on a tray. Roast for ten minutes before the tofu goes in.
Tear the pressed tofu into bite-sized pieces, toss with the soy sauce and crushed garlic, then with the cornflour, smoked paprika and pepper until every piece is coated and dry to the touch.
Spread on a second tray with the remaining oil and bake for twenty minutes, turning once, until golden and crisp at the edges. The wedges will be done at the same time.
Steam or boil the green beans for four minutes and serve everything with the ketchup.

Worth knowing

Cornflour is the coating, and it works because the tofu is pressed and the soy dries onto it before the flour goes on. Wet tofu makes paste.
Baked rather than fried keeps the oil at 8 g for the whole plate. Shallow-frying the nuggets would roughly double the fat.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.