Thai Coconut Crusted Tofu

By: Neda Shahriari

Serving size: 1

Prep time: 30 min

I was always intimidated by tofu as I never knew how easy it is to prepare; similarly, the protein never seemed all that interesting to me. That was until I learned the variety of ways it can be prepared and on top of that, all the health benefits that accompany it. Tofu is a great source of plant-based protein. A 100g serving of tofu contains 4.2g of fat, 1.0g of fiber, 2.0g of carbohydrates, and 8.0g of protein (Petre, 2018). Tofu also contains vitamins and minerals such as manganese, calcium, and phosphorus. Being a protein rich source, tofu contains all of the nine essential amino acids required by our diet, making tofu a complete protein (Frey, 2020). Many people like myself use tofu as a substitute for meat as it can also be prepared in many different ways to keep it interesting and delicious! That’s exactly what I’ve done here with my take on Thai coconut crusted tofu.


  1. 1 piece of extra firm tofu
  2. 2 tbsp soy sauce
  3. 1 tsp toasted sesame oil
  4. 1 tbsp garlic powder
  5. ½ cup thai coconut flakes


  1. Cube your tofu.
  2. Pat the tofu dry with a paper towel to get all of the moisture out.
  3. Marinade the tofu in 1 tsp sesame oil, 2 tbsp soy sauce, and 1 tbsp of garlic powder.
  4. Place the marinated tofu and a ziplock and place in the fridge for 30 minutes.
  5. Heavily coat the tofu in ½ cup of thai coconut flakes.
  6. After 30 minutes, fry the tofu on a pan on medium heat for about 10 minutes on each side (or until they are crispy).
  7. Enjoy!

Reference List:

Petre, A. (2018, December 13). What Is Tofu, and Is It Good for You? Retrieved December 20, 2020, from

Frey, M. (2020, July 27). Tofu Nutrition Facts: Calories, Carbs and Health Benefits. Retrieved December 20, 2020, from

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