Baked Miso Maple Tofu
This crispy, oven-baked miso tofu is a delicious vegan protein idea that pairs beautifully with a side of veggies and whole grains! Included in this post are step-by-step instructions for how to make crispy tofu in the oven. All you need are 30-minutes!
This recipe is hands down the BEST tofu I’ve ever made and one that I turn to time and time again.
It’s crisp on the outside, but soft on the inside and topped with a deliciously sweet-and-savoury miso maple sauce that’s inspired by the famous miso black cod from Nobu. Seriously, this sauce is SO good you could almost drink it.
As a registered dietitian, tofu is one of my favourite easy-to-cook proteins that I always keep on hand. It’s affordable, super versatile, and is a great source of nutrients like calcium, iron and zinc.
This miso tofu recipe comes together in 30 minutes for an easy plant-based protein. Pair it with a side of grains and non-starchy veggies for a nutritionally balanced meal. I’ve included some serving ideas for you below!
I hope you love this dish as much as I (and many of my readers) do 🙂
How To Make Crispy Tofu
To make crispy tofu, start by preheating your oven to 400F.
Next, cut a block of firm tofu into 1-inch cubes. Take a paper towel and press the cubes gently to remove as much water as you can.
Transfer the tofu to a bowl and toss in 1 tablespoon of oil – I like using a neutral oil like avocado oil for this step. Once the tofu is tossed in oil, add 1 tablespoon of cornstarch to the tofu and toss it again.
Then, spread the tofu out onto a baking sheet and transfer to the oven for 20 minutes, flipping halfway through with a set of tongs.
After 20 minutes, remove the tofu from the oven and it’s ready to go! In this case, we’ll be tossing it into the maple miso sauce, which we’ll get into next.
How To Make Maple Miso Sauce
While the tofu is in the oven, prepare the maple miso sauce. To do this, start by adding mirin to a small saucepan over med-high heat. Bring the mirin to a boil, and allow to boil for about 1 minute.
Then, reduce heat and add miso paste to the mirin and whisk until it starts to dissolve. Once the miso has broken down, add rice vinegar, avocado oil, and maple syrup. Bring to a boil again, whisking continuously to prevent the maple syrup from burning.
Once a smooth sauce has formed, turn off the heat. Pour the sauce over the crispy tofu, and toss till each piece of tofu is nicely coated.
Want more ways to use up that tub of miso in the fridge? Check out my roundup of easy recipes using miso for ideas!
What To Serve With Miso Tofu
With tofu as our plant-based protein source, I recommend serving this recipe with a side of complex carbohydrates and veggies to balance out the meal.
- Quinoa, farro, or brown rice
- Roasted Japanese Sweet Potatoes
- Roasted Broccolini & Kale With Honey
- Easy Roasted Zucchini With Parmesan & Basil
- Roasted Asparagus With Vegan Pecan Parm
- Juicy Oven-Roasted Radishes
- Sautéed Green Beans With Dijon Vinaigrette
- Grilled Zucchini With Goat Cheese, Basil & Honey
Tofu Nutrition Benefits
Tofu is a form of condensed soy milk that is pressed into solid blocks. It’s a great source of plant-based protein, with a 3.5 ounce or 100 gram serving of tofu providing 8 grams of complete protein. For reference, a block of tofu is typically around 350 grams and will provide a total of about 28 grams of protein.
In addition to protein, tofu is a great source of essential micronutrients, like manganese, calcium, selenium, phosphorus, copper, magnesium, iron, and zinc.
While there is controversy around soy, the majority of studies suggest that soy is linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk. These health benefits are likely due to the presence of beneficial plant compounds called isoflavones.
Most concerns about soy are not supported by current clinical and epidemiological research.
More Healthy Tofu & Miso Recipes
- Crispy Tofu Salad With Miso-Sesame Tahini Dressing
- Easy Curry Tofu Scramble
- Vegan Noodle Bowl With Spicy Peanut Sauce
- Healthy Homemade Miso Ramen Noodle Soup
- Miso Mashed Sweet Potatoes
- 5-Minute Miso Tahini Sauce
Did you give this Baked Miso Tofu a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Baked Miso Maple Tofu (30-Minutes)
- Preheat oven to 400F.
- Cut block of tofu into 1-inch cubes. Take a paper towel and press the cubes gently to remove as much water as you can.
- Spread the tofu out onto a baking sheet and transfer to the oven for 20 minutes, flipping halfway through with a set of tongs.
- While the tofu is in the oven, prepare the maple miso sauce. To do this, start by adding mirin to a small saucepan over med-high heat. Bring the mirin to a boil, and allow to boil for about 1 minute.
- Once a smooth sauce has formed, turn off the heat. Remove the tofu from the oven and pour the sauce over the crispy tofu, tossing till each piece of tofu is nicely coated. Serve immediately!
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.