<img height="1" width="1" style="display:none;" alt="" src="https://ct.pinterest.com/v3/?event=init&amp;tid=2613151364092&amp;pd[em]=<hashed_email_address>&amp;noscript=1">



Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 1


Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 3

Our Partners

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 2

About Us

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 6

Public Health

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 5

Our Students

Assuaged-Student-Home-Page-Headers-Category-Be-Your-Healthiest 4

Student Blog

Super Tasty Panko Tofu Nuggets With Hidden Greens


This recipe for Panko-crusted Tofu nuggets is entirely plant-based, kid-friendly, and easy to make! The golden crispy crust added with the firm tofu combine to create a texture that will fool almost any little one (and even sneaks in some veggies)! This dish is a tasty remake of a classic go-to afternoon snack, just a more health-conscious version.

Chicken nuggets are a food reminiscent of childhood: They are crispy on the outside, tender on the inside, and very easy to eat. A favorite of mine as a child, we usually have a couple boxes in the freezer even now!


As plant-based foods have started to trend, vegan nuggets have appeared in stores across the globe and even in fast-food restaurants like KFC! Most of these products usually do not disappoint. Still, homemade vegan nuggets are not only simple to make but way more nutritious too!

How To Make Vegetable Puree


Each veggie is going to vary at least slightly in to puree process, but they are simple and quick ways to sneak in vegetables for picky eaters, or if your just trying to increase you daily intake of healthy foods!


Whether you choose to use broccoli or spinach, either will need to be steamed, and you will need a high speed food processor as well!



  1. Cut into small florets
  2. Steam for 6-7 minutes and a bright vibrant green
  3. Remove from heat and let cool slightly before adding to food processor.
  4. Blend for about 2 minutes, adding 1-2 tablespoons of water if needed to create a smooth and creamy texture.


  1. NO PREP  for baby spinach, if mature, remove the stems
  2. Steam for 30-40 seconds, or heat in a skillet with 1 tablespoon of water, remove once spinach begins to wilt.
  3. Remove from heat and let cool slightly before adding to food processor.
  4. Blend for about 2 minutes, adding 1-2 tablespoons of water if needed to create a smooth and creamy texture.




What is Panko Crumbs?


Panko is a Japanese variant of breadcrumbs that are made by cooking with electric currents and then crumbling the Shokupan, a Japanese style of White Bread. Panko’s structure is more airy and flaky than typical breadcrumbs, resulting in a lighter, less greasy coating. Because of this, Panko is seen as a wholesomer version of breadcrumbs.


Panko can also be toasted before coating the tofu, which ensures that they will be golden-brown and crispy. Simply coat a pan with oil and toast on a medium-low flame. Just be sure to stir occasionally as the breadcrumbs can burn quickly. 


How to Maintain Firm Tofu


For this recipe, extra-firm tofu is recommended as it can hold its structure throughout prep and cooking. This type of tofu has the densest texture and will produce the best results.


Minimizing the amount of moisture in the tofu is essential for this recipe. Releasing the excess water inside the tofu yields a meatier texture, helps the coating adhere and brown, and prevents splattering. 


If not using pre-pressed tofu, this can be done by pressing tofu, which removes moisture by weighing down tofu slices or blocks. You can also heat it up to tense the protein structures by microwaving for a few seconds or brine the tofu by pouring hot, salted water over slices.


Cooking Tips and Suggestions


  • Try Nasoya® Organic Sprouted Tofu if you want to skip the pressing step. It is extra-firm, pre-pressed, and has a higher-quality flavor.

  • This recipe cooks the nuggets by pan-frying them, but they can undoubtedly be baked or even air-fried as well! Simply grease a sheet tray and preheat the oven to 400° F while pressing the tofu. After prepping nuggets, bake for 20 minutes or golden brown on both sides, flipping once halfway through cooking time.

  • These nuggets can be served with whatever dip you desire, though we recommend using this amazing Homemade Vegan Ranch Recipe!

  • Try making your own easy 5 minute Vegan Parmesan Cheese!

Looking for other healthy vegan meat alternatives and tofu recipes?


Help support Assuaged and SAVE on great vegan organic products and more at Thrive! 🌱

Let us know about your tofu nugget experience in the comments below! Did the greens get past your little ones? Feel free to share your own plant-based recipes with the Assuaged community on our ➡️Share A Recipe⬅️ page, we cannot wait to see what you’ve come up with!

Super Healthful Tasty Panko Tofu Nuggets

Super Healthful Tasty Panko Tofu Nuggets

Yield: 4
prep time: 15 M cook time: 10 M total time: 25 M



How to cook Super Healthful Tasty Panko Tofu Nuggets

  1. In a large bowl, add together panko crumbs, ground flaxseed, vegan parmesan, and paprika. Set aside.
  2. Add aquafaba with spinach puree and mix well with a fork, similar to scrambling an egg.
  3. After pressing the tofu, slice into 1/2 inch thick slices, then cut again into cubes if smaller pieces are desired.
  4. Dip the tofu chunks into the puree mixture, then roll them in breadcrumbs until coated completely and puree is no longer visible.
  5. Coat a large skilling with cooking spray and set heat on medium-high. Once the pan is hot, add 1 tbsp of olive oil.
  6. Add the tofu pieces in a singles layer and avoid overcrowding! Cook until nicely browned on one side before flipping to the next, about 3-4 minutes each. Continue to rotate until panko crumbs are crisp and golden, about 15 minutes total.
  7. Cool slightly and serve with your favorite toppings and dipping sauces!
Did you make this recipe?
Tag @assuagedapp on instagram and hashtag it #assuaged
Created using The Recipes Generator


Browse more healthy living plant-based recipes on our FREE Assuaged iOS App!

Assuaged Winning Design_RGB

App Store

Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time.

And don’t worry, our favorite foodie brand Trifecta has lots of Less Prep, high-protein and gluten-free meals.

✅ Immunity-Rich Meals
✅ Fast-Prep & No Hassle
✅ Ease Cooking Stress
✅ Enjoy Plenty of Variety


Refreshing Sleep For A Healthier You

Our organic vegan Cherry Mint Sleep Oral Spray has potent antiviral antioxidants. Cherry and L-Threonine are helpful for a good night's sleep, L-Threonine maintains the connective tissues and muscles keeping them strong and elastic, including the heart.

Get Sleepy Now

Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

I Want Organic Shopping For Less