Pecan-crusted tofu

Dietician's Tip

If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.


For tofu:

  • 1/2 cup pecans
  • 1/4 cup all-purpose flour
  • 2 tablespoons brown sugar
  • 1/2 teaspoon kosher salt
  • 1/2 cup egg whites
  • 15 ounces extra-firm tofu, drained and cut into 5 planks

For sauce:

  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup


Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

In a food processor, combine the pecans, flour, brown sugar and salt; process until an even texture is achieved. Remove pecan mixture from food processor and place in a medium bowl. In a separate medium bowl, whisk the egg whites. Dip each tofu plank into the egg whites, then into the pecan mixture. Place each plank on the baking sheet. Bake the tofu planks for 15 to 20 minutes or until golden brown and crispy.

To prepare the sauce, in a small bowl combine the honey, Dijon mustard and maple syrup. Stir until smooth. Drizzle sauce over baked tofu right before serving.

Serving Information

Serves 5

Nutritional analysis per serving

Calories: 240
Total carbohydrate: 22 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 4 g
Protein: 12 g
Saturated fat: 1 g
Serving size: 3-ounce plank
Sodium: 311 mg
Total fat: 12 g

DASH Eating Plan Servings

Meats, poultry and fish: 3
Nuts, seeds and dry beans: 1/2
Sweets: 1/2

Diabetes Meal Plan Choices

Fats: 2
Meat and meat substitutes: 1
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Sweets: 1/2

Last Updated Apr 19, 2016

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