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Popcorn tofu "chicken"

Makes 4 servings


  • 14 oz. block extra firm tofu
  • ⅓ cup oat flour
  • ¼ cup nutritional yeast
  • 1 Tbsp. Dijon mustard
  • 1 tsp. poultry seasoning
  • ½ tsp. black pepper
  • ⅓-½ cup water
  • 2-3 Tbsp. canola oil


Drain tofu, wrap in a clean kitchen towel. Cover with a baking pan and top with heavy items to press the liquid out—think canned goods, heavy books or weights.

Meanwhile, prepare the coating. Combine all dry ingredients in a bowl. Slowly add the water, starting with ⅓ cup, whisking continuously. The coating should be the consistency of pancake batter. You may need to add the full ½ cup of liquid or more. Add mustard and mix.

Heat oil in a non-stick pan. Break the tofu in big crumbles into the coating. Place coated tofu into the hot oil in a single layer. Cook on both sides until golden brown, adding oil as needed.

Nutrition analysis per serving: 260 calories, 16 g fat, 13 g carbohydrate, 0 g fiber, 15 g protein, 95 mg sodium

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