Tofu Nuggets with Yogurt Dip

Crispy on the outside, tender on the inside — these Tofu Nuggets are a smart, plant-based twist on a kid-favorite snack. Tofu is naturally high in calcium and complete plant protein, essential for growing bodies, especially for those avoiding meat. Paired with a cool, creamy yogurt dip that’s rich in probiotics, this snack supports gut health, immunity, and provides a fun, satisfying crunch for picky eaters or post-activity cravings.

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🕒 Total Time: 30 minutes
🍽️ Servings: 3
🔥 Calories per serving: ~280 kcal

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🛒 Ingredients

For the Tofu Nuggets:

• 300g firm tofu – pressed and cut into nugget-sized cubes
• 1 tbsp olive oil – heart-healthy fat for crisping
• 3 tbsp cornstarch – helps create a crispy exterior
• 1/3 tsp garlic powder – adds savory depth
• 1/3 tsp paprika – for color and subtle spice
• Pinch of salt and pepper – optional, adjust for kids’ taste
• 1/2 cup whole wheat breadcrumbs or crushed cornflakes – for texture

For the Yogurt Dip:

• 150g plain Greek yogurt (unsweetened) – high in protein and probiotics
• 1 tsp lemon juice – brightens flavor and aids digestion
• 1 tsp honey – adds a mild sweetness (optional)
• 1 tbsp chopped fresh dill or parsley – soothing and anti-inflammatory

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🍳 Instructions

Prepare the Tofu Nuggets:

1. Preheat oven to 200°C (390°F) and line a baking tray with parchment paper.
2. Pat tofu dry and cut into bite-sized pieces.
3. In a bowl, toss tofu with olive oil, garlic powder, paprika, salt, and pepper.
4. Sprinkle with cornstarch and toss again until evenly coated.
5. Roll each tofu cube in breadcrumbs or crushed cornflakes to coat fully.
6. Arrange on the tray and bake for 25 minutes, flipping halfway through, until golden and crispy.

Make the Yogurt Dip:

1. In a small bowl, combine Greek yogurt, lemon juice, honey (if using), and fresh herbs.
2. Stir well and chill in the fridge while nuggets bake.

Serve:

1. Plate nuggets with a small bowl of dip.
2. Optionally serve with raw veggie sticks or fruit slices for a balanced snack plate.

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💡 Tips for Mood & Nutrition

• Probiotic boost: Greek yogurt provides healthy bacteria for gut balance — a critical link to mood and immune strength.
• Tryptophan support: Tofu contains tryptophan, a precursor to serotonin, helping children feel calm and emotionally balanced.
• Make it fun: Let kids help coat the tofu pieces — the tactile experience can build positive food association and independence.
• Flavor variety: Add turmeric or nutritional yeast to the seasoning mix for anti-inflammatory benefits and a cheesy flavor without dairy.
• Extra protein: For older kids or athletes, serve with a boiled egg or hummus on the side to increase protein intake.

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🎯 Note

• Avoid frying — baking preserves the nutritional value while reducing harmful fats.
• Choose organic tofu when possible to avoid GMO soy.
• Greek yogurt provides calcium, B-vitamins, and protein, making the dip more than just a condiment — it’s a functional part of the meal.
• This snack is school-lunch friendly, mess-free, and easy to pack.

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📌 Expert’s Perspective

“This recipe bridges fun and function — it looks like fast food, but it’s deeply nourishing. The tofu gives strong bones a boost, the yogurt keeps digestion happy, and the textures stimulate kids’ senses. It’s a dish that invites interaction, exploration, and connection — all while fueling the body for growth and emotional resilience.”