Snack

Five-Spice Baked Tofu with Smashed Cucumber

Name: Five-Spice Baked Tofu with Smashed Cucumber
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 150 g Firm tofu; 2 tsp (10 g) Tamari; 1 tsp (5 g) Sesame seeds; 80 g Cucumber; Half a teaspoon Chinese five spice; A splash Rice vinegar; A little, sliced Fresh red chilli; 6 sprays Olive oil spray

Tofu torn into rough chunks, tossed in tamari and five-spice and baked until the edges crisp, with cucumber smashed with vinegar and chilli. 23 g of protein for 234 kcal.

Calories: 234kcal
Protein: 23g
Fat: 14g
Carbs: 6g

Per serving, makes 1. 10 minutes of work, then twenty-five minutes in the oven. Published 8 September 2026.

Allergens

Soya
Sesame

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 tofu150 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Tamari2 tsp (10 g)
Sesame seeds1 tsp (5 g)
Cucumber80 g
Chinese five spiceHalf a teaspoon
Rice vinegarA splash
Fresh red chilliA little, sliced
Olive oil spray6 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

Method

Heat the oven to 220°C. Tear the tofu into rough chunks rather than cutting it, and pat them dry.
Toss with the tamari and five-spice, spread on a lined tray, spray, and bake for twenty-five minutes, turning halfway, until the edges are dark and crisp.
Bash the cucumber with a rolling pin until it splits, tear it into pieces and dress with the vinegar, chilli and a pinch of salt.
Scatter the sesame seeds over the tofu and eat with the cucumber.

Worth knowing

Torn, not cut. The ragged edges catch the tamari and go crisp in the oven where a flat cube face stays soft.
Bake a double batch. It keeps three days in the fridge and reheats in a dry pan, or goes cold into a lunchbox.

Other snack recipes that share ingredients with this one, or every snack under 300 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.