Furikake Tofu Fries

Pommes frites, chips, papas fritas…whatever you call them, french fries are delicious. I have a love-hate relationship with french fries (here’s a recipe for Matcha Fries, the real deal), and that’s where these Baked Furikake Tofu Fries come into play. Crispy, crunchy, and immensely satisfying, these are the perfect treat for guilt-free munching whenever those deep-fried cravings come knocking on your door.
These Tofu Fries are the proteinized version of baked zucchini fries. If you want to create a rigid, baton-like structure for easy dipping, then using extra firm tofu is a must. Just like you would with regular potato fries, you’ll want to thoroughly dry off any excess moisture from the tofu so that the fries crisp up well and aren’t the least bit soggy. Use paper towels to blot the surface of the tofu block before cutting, then also blot the matchsticks after cutting as needed.
Panko bread crumbs, parmesan, and green tea furikake create an uber-crunchy, flavorful golden coating to the fries. The furikake, a dry Japanese seasoning usually made with seaweed, is made with Japanese Sencha here. Sencha is known for its spinach-like, rich taste and lends a light savory flavor to the fries. To top it all off there’s Ginger Miso Aioli, an amazingly delicious dip that requires very little effort to whip up. A final dunk into a creamy bowl of this condiment and your figure-friendly, Asian-inspired fry experience is complete!
Baked Furikake Tofu Fries

Makes 18 fries.


{Tofu Fries}

1-14 oz. block of extra firm tofu

3/4 cup panko bread crumbs

1/4 cup grated parmesan cheese

1 Tbsp Green Tea Furikake, or your favorite furikake seasoning

2 egg whites

vegetable oil spray

{Ginger Miso Aioli}

1 cup light mayo

1 Tbsp miso concentrate or miso paste to taste

1/4 tsp fresh grated ginger


extra furikake

shichimi togarashi


paper towels

cutting board

sharp knife

large baking sheet fitted with parchment

2 large shallow bowls


1.)  Drain the block of tofu, then use paper towels to blot all around its surface so that there isn’t any excess moisture left. Cut the tofu block in half, slicing perpendicular to the longer side. Cut the halves into 9 equal matchstick pieces each to create 18 tofu fry pieces. Again, use paper towels to blot the matchsticks so that there isn’t any excess moisture left. Set aside.

2.)  Lightly spray the parchment lined baking sheet with vegetable oil spray. Preheat the oven to 425 degrees F. Prepare the breadcrumb dredge by mixing the panko, parmesan, and furikake together in a large shallow bowl. In another large shallow bowl, gently beat the egg whites until they are frothy.

3.)  To dredge a fry, place one in the egg white mixture and cover it on all sides. Drain off any excess egg white, then place the egg white coated tofu piece into the panko breadcrumbs. Cover all sides thoroughly with the coating. Place the tofu piece on the greased parchment in the baking sheet. Repeat the process until all the tofu pieces are dredged, placing them on the baking sheet so that the pieces don’t touch.

4.)  Give the tofu pieces a final even spray of vegetable oil before baking them in the oven for about 25 minutes, until golden brown. To make the Ginger Miso Aioli, mix the mayo, miso, and ginger in a small bowl. Serve the aioli with the hot fries, sprinkling extra furikake or togarashi on the fries to taste.