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Easy Coconut Tofu

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Simplicity at it’s best! With just two ingredients & 35 minutes of your time you could be tucking into this delicious Easy Coconut Tofu. Could it get any better? ……. Well yes actually…..Because it’s gluten-free, oil-free, low fat and has 10 grams of protein per serving! 
Simplicity at it's best! With just two ingredients & 30 minutes of your time you could be tucking into this delicious Coconut Crusted Tofu. Could it get any better? ....... Well yes actually.....Because it's gluten-free, oil-free, low fat and has 10 grams of protein per serving!

I was having a bad day today. You know those days when nothing goes right? After a rushed breakfast (thank goodness for make ahead Strawberry Baked Oatmeal!), I was hurrying around the dog park with Chester before work and on glancing at my phone which is never far away, happened to notice lots of notifications on Twitter wishing me congratulations. Congratulations? What did they know that I didn’t?

Well, it turns out that A Virtual Vegan has been nominated and shortlisted for Best Food Blog in the Blogger’s Blog Awards.

Say what?!?!?

I had no clue that I had even been nominated and it was such a lovely shock to find out that I was shortlisted amongst four others. The winner is announced on October 1st and I will be sure to let you know if I win, although I am sure that if it does happen, you will hear me screaming it from the roof tops well before I manage to type something here…….

Now back to todays recipe. I told you that I had some Hawaiian inspired recipes to come. My Garlic Pineapple Sauce was one of them and this Easy Coconut Tofu recipe is another.

Simplicity at it’s best! With just two ingredients & 30 minutes of your time you could be tucking into this delicious Easy Coconut Tofu. Could it get any better? ……. Well yes actually…..Because it’s gluten-free, oil-free, low fat and has 10 grams of protein per serving!

These two recipes are a marriage made in heaven. They compliment each other so well. Pineapple and coconut have got to be one of the most well known flavour combos out there, right? But these recipes are also good in their own right too, hence the reason I published them separately rather than as one recipe.

If you make the Garlic Pineapple Sauce and the Easy Coconut Tofu together, they will be ready within thirty-five minutes and most of that time will be waiting for the tofu to bake in the oven rather than hands on time.

Simplicity at it's best! With just two ingredients & 30 minutes of your time you could be tucking into this delicious Easy Coconut Tofu. Could it get any better? ....... Well yes actually.....Because it's gluten-free, oil-free, low fat and has 10 grams of protein per serving!

This Coconut Tofu is one of the simplest vegan tofu recipes on my website. it is quite literally child’s play to make. Open a packet of tofu, cut into triangles, do not dry it, leave it wet, then dip in seasoned coconut flour. Put on a tray and bake. It really doesn’t get any simpler than that does it?

You don’t have to cut it into triangles. You could cube it but bear in mind that it won’t take as long to cook then. The triangles look good though and they somehow feel heartier than eating little cubes.

The coconut flour that coats this Coconut Tofu turns a lovely golden brown colour when baked and takes on an almost nutty, slightly sweet flavour. It has a subtle flavour which works extremely well with really flavoursome sauces.

Simplicity at it's best! With just two ingredients & 30 minutes of your time you could be tucking into this delicious Coconut Crusted Tofu. Could it get any better? ....... Well yes actually.....Because it's gluten-free, oil-free, low fat and has 10 grams of protein per serving!

Just a word of warning. Don’t leave this tofu lying around on a baking tray looking like it does in the picture above. There is a chance that someone will think it’s shortbread, grab a piece and take a big bite before they realize…….I know from personal experience and it was so funny!

If you make this Easy Coconut Tofu or any of my other recipes please leave me feedback below. I love to hear what you think! You can also share your pics with me on Instagram too. Use the hashtag #avirtualvegan and tag me @avirtualvegan. I get lots of notifications and doing both ensures I don’t accidentally miss them.

Did you know I have also set up a You Tube channel?  I would love for you to check it out and subscribe. There are a couple of videos there now and I have another to add very soon. I have really enjoyed making them and hope to continue as regularly as time allows.

Easy Coconut Tofu

Simplicity at it's best! With just two ingredients & 35 minutes of your time you could be tucking into this delicious Coconut Crusted Tofu. Could it get any better? ....... Well yes actually.....Because it's gluten-free, oil-free, low fat and has 10 grams of protein per serving!
5 from 1 vote
Print Pin
Course: Entree, Main Course
Cuisine: gluten-free, oil-free, vegan
Prep Time: 5 minutes
Cook Time: 30 minutes
Total time: 35 minutes
Makes: 4 servings
Calories: 131kcal
Author: Melanie McDonald

Ingredients

  • 1 block extra-firm tofu , around 350g, (see recipe notes)
  • 45g | ½ cup coconut flour
  • ½ teaspoon salt
  • A good grind of cracked black pepper

Instructions

  • Preheat oven to 400°F
  • Put the coconut flour on a plate or in a bowl and stir in the salt and pepper so it is evenly distributed.
  • Open the packet of tofu and drain off the liquid but don't dry the tofu.
  • Cut the piece of tofu into ½ inch rectangular slabs. Cut each rectangle into two to make squares, then each square into triangles.
  • Dip each triangle into the flour mixture and turn it all over until each side is covered.
  • Put each triangle onto a baking sheet .
  • Place in the preheated oven and bake for 30 minutes or until golden brown all over.
  • Serve immediately.

Notes

You do not need to press the tofu for this recipe. The dampness in it is what makes the coconut flour stick.
I always prefer the texture of tofu that has been frozen. When I buy it I throw the packet as it is in the freezer when I get home. Then I just take it out to defrost the day before I use it. I have even defrosted it in a sink of water on the day if I have forgotten to defrost it. Once it's defrosted just follow the recipe as above.
If for some reason you get interrupted and your tofu dries out, just dip it into some cold water, shake off any excess, then dip it into the coconut flour to coat.
If you end up with any leftovers, they can be reheated in a 350°F oven for about 15 minutes. They end up a little bit tougher than when originally baked but are still good.

Estimated nutrition per serving:

Serving: 1serving | Calories: 131kcal | Carbohydrates: 8g | Protein: 10g | Fat: 6g | Sodium: 319mg | Potassium: 257mg | Fiber: 5g | Sugar: 1g | Calcium: 15% | Iron: 16%
Tried this recipe?Tag @avirtualvegan on Instagram and hashtag it #avirtualvegan


A Virtual Vegan is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. This post may contain affiliate links.

Reader Interactions

Comments

  1. Rejeanne says

    January 13, 2019 at 10:39 am

    Hello Mel
    I am trying these definitely. The link for the coconut flour takes me to a Bob’s Red Mill flaked coconut page. I imagine it is Bob’s Red Mill coconut flour, so I’ll be using that. Maybe it is because I am in Canada and purchase stuff from amazon.ca :)

    Thank you for this lovely recipe. I’ll do with the pineapple sauce which looks fantastic as well :)

    Reply

    • A Virtual Vegan says

      January 13, 2019 at 11:55 am

      Most of my readers are in the U.S so the links are based on Amazon.com not .ca. I do have something installed that tries to take you to the same thing in all of the other Amazon stores, but if that product isn’t available there it chooses what it thinks is something similar. Sometimes it gets it wrong like with this. At least it got the coconut bit right though. Sometimes it will choose something completely random!
      Any coconut flour will do though. In the shops here on Vancouver Island a brand called Coconut Secret is commonly found. It’s in a blue pot. Maybe you’ll find that locally to save you ordering online. I can’t get the Bob’s red Mill one here for some reason.
      I hope you enjoy it. it’s so good with that pineapple sauce!

      Reply

  2. Lane says

    March 10, 2018 at 7:11 am


    I made this for breakfast this morning (without black pepper). It was amazing! I’m on a vegan ketogenic diet and these are a perfect low carb meal option. For other ketoers, if you use 0 net tofu (I used Trader Joe’s Sprouted) and Arrowhead Mills Organic Coconut Flour (coconut flour varies widely in net carbs), half the recipe is 4 net carbs. Satisfying and delicious! Felt like dessert to me. Thanks!

    Reply

  3. Lynda Birch says

    January 8, 2018 at 10:54 am


    So simple and easy to make. Made them an hour ago and they are all gone! Wanted to take a picture but too late! Served them with a honey garlic BBQ sauce. So happy to have found your blog and Facebook page.

    Reply

    • A Virtual Vegan says

      January 8, 2018 at 1:12 pm

      Finding it’s all eaten before you get to take a picture is always a good sign! So glad you enjoyed the recipe and thank you for stopping by to leave feedback. I appreciate it!

      Reply

  4. Natasha Wolf says

    February 25, 2017 at 10:43 pm

    Hi, Mel!

    First of all, congratulations! You most defintely deserve the praise and recognition! Your blog is amazing and you are helping so many people all over the world recognize the Art of Being Vegan; or, the art of making vegan food absolutely delicious.

    And plus you have blogs like there, where you take it to the next level, making them oil-free, gluten-free… you are just great!

    Keep up the wonderful work,
    Natasha

    Reply

  5. Amber says

    August 31, 2016 at 7:55 am

    Only just found your blog through the bloggers’ blog awards! I’m so happy to see a vegan blog in there :D:D:D followed you now on bloglovin and insta of course! This recipe looks nice and simple and so so tasty to make. Thanks so much for sharing it :D I’m always trying to find new ways to cook the tofu. Will it not be too spongy if I don’t press it? xo

    Reply

    • A Virtual Vegan says

      August 31, 2016 at 9:09 am

      Hi and welcome Amber! I am glad you found me through the Blogger’s Blog Awards and yes it’s great to be the only vegan blog there! I am keeping my fingers crossed :O)
      This recipe is so, so simple to make. I do usually press my tofu but for this recipe if you press all the water out the coconut flour won’t coat properly. I wanted it to be super simple hence the reason it is as it is. If you freeze your tofu first it does wonders for the texture so if you are worried about texture issues you could freeze it. Just literally throw it in the freezer in it’s packet. Then defrost and follow the recipe. I don’t find it spongy when cooked this way though.
      If you really want to press it, you could, then you could dip it in a bit of non-dairy milk or aquafaba before coating in the flour but then you add an extra step. Totally up to you though!
      Thanks so much for stopping by!

      Reply

    • A Virtual Vegan says

      August 29, 2016 at 8:20 am

      I had some on salad for lunch yesterday! Glad you enjoyed it Sarah and thanks so much for letting me know :O)

      Reply

  7. kimmythevegan says

    August 27, 2016 at 1:48 pm

    Woah! That looks so good!
    I have to admit I giggled a bit at the shortbread bit… poor unsuspecting person ;p
    I can’t wait to try this with the garlic pineapple sauce. YUM

    Reply

    • A Virtual Vegan says

      August 27, 2016 at 6:00 pm

      I laughed so much I cried! It was so funny. It was my husband and he hates tofu too which made it even funnier!

      Reply

  8. Mary Ellen @ VNutrition says

    August 26, 2016 at 8:38 am

    I voted for you! Good luck!!!

    This tofu looks amazing. You come up with such great ideas! I’ve never really traveled anywhere tropical (I’m more of a city traveler) but this combo reminds me of the Polynesian Village at Disney World which I love visiting. I can’t wait to try it!

    Reply

    • A Virtual Vegan says

      August 26, 2016 at 9:50 am

      Thank you so much. I really appreciate your vote. This recipe just kind of happened. I had coconut flour that wasn’t being used and wanted tofu for dinner. Bam…a new recipe!

      Reply

    • A Virtual Vegan says

      August 22, 2016 at 1:07 pm

      Good question. I should have mentioned that! I never do. Because no real moisture comes out of tofu when its baking there’s nothing really to make it stick. You could lay it on parchment paper or a silicone mat if you are concerned or if your trays aren’t too reliable but it should be fine without. I try to avoid greasing anything if I can!

      Reply

  15. The vegan 8 says

    August 20, 2016 at 10:42 pm

    Haha, that is so funny about mistaking the tofu for shortbread! I bet that was quite the tastebuds shock, lol! This is such a beautiful and clever way to coat the tofu. I haven’t seen that before! Be the crispy factor is so good.

    Reply

  17. Jenn says

    August 19, 2016 at 1:28 pm

    Can’t wait to try this. I have heard about freezing tofu before, but I have never tried. Next time I buy some, it’s going straight into the freezer! :)

    Reply

    • A Virtual Vegan says

      August 20, 2016 at 9:37 pm

      It makes a huge difference to the texture. You’ll see what I mean once you try it. And thank you! I am so excited and I can’t quite believe it :O)

      Reply

  19. A Virtual Vegan says

    August 19, 2016 at 9:10 am

    Yes it is like breading and it’s incredibly easy. The flour sticks so easily to the damp tofu. Thanks Rebecca :O)

    Reply

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