Tofu Chic’n Nuggets

tofu chic nuggets

I am so in love with Tofu Chic’n Nuggets, I eat them most every week (too much, I know)! So tasty! I really enjoy them with broccoli (my favorite vegetable)! If you can have sweet potatoes, they make a very nice addition to the meal. But I think they would go well with whatever vegetable you choose. They are also a tasty addition to salads. I’ll even eat them cold straight out of the fridge!

A Word on Tofu
I know that most Anti Candida Diets discourage the use of soy products but it does not seem to be strictly prohibited. I understand that tofu is a processed food, but it is also a very good source of protein. As a vegetarian, I like having tofu as a protein option in my diet. I think the greatest problem with soy products (barring any soy allergies) are the risk of GMO’s. Therefor I only use organic. Yes, it is possible I’m still getting some GMO’s even if the tofu is organic, but that can be true for almost any food item these days. I do the best that I can and consuming tofu does not appear to be an issue for me. Moderation should be exercised when using tofu to reduce any chances of developing a soy allergy.

A Word on Nutritional Yeast
Most Anti Candida Diets also recommend avoiding nutritional yeast. However, my understanding is that the yeast in this product is not live and therefore is not considered to be a problem like other types of yeast. I like its flavor and enjoy using it in my recipes. It also does not appear to cause any issues for me. Listen to your body, if you believe it is causing issues, then avoid it.

The Recipe
I modified this recipe at The Vedge because it called for frying the nuggets in oil, which I’m trying to avoid. They were also a bit too spicy for me. The result is crispy oven baked nuggets that are simply delicious!

I like to make a double batch, which gives me 4 large servings (I like to have the leftovers), but you could certainly cut the recipe in half if you don’t want a whole baking sheet full of them.

I would classify this recipe as Stage 1 since you could have garbanzo beans on Stage 1. My Candida was so severe that I wasn’t able to tolerate any beans in the early stage of my diet. Lately I have been enjoying these while still not technically on Stage 2 yet.

Tofu Chic’n Nuggets


  • 2 tofu, firm or extra firm (14 oz tubs)
  • 2/3 cups garbanzo bean flour
  • 1/3 cup nutritional yeast (granulated)
  • 2 teaspoons Herbamare (or your favorite seasoned salt)
  • 1 teaspoon dry mustard
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil (or melted coconut oil or butter)
  • 1/2 cup filtered water (plus 1 tablespoon)


1. Drain and press tofu for 20 minutes to remove excess water.
2. Preheat oven to 350 degrees F.
3. For the coating, combine dry ingredients in a large bowl. Add wet ingredients and whisk until batter is smooth. Batter will be thick but will thin out some when you add the tofu.
4. Cut tofu into bite sized pieces or tear into chunks. (I like to cut the thickness of the blocks in half, then lay them flat and cut into quarters lengthwise and widthwise. This gives me 32 pieces per block.)
5. Add tofu pieces to batter.
6. Using a rubber spatula, gently fold the tofu pieces with the batter until the batter is evenly distributed. Each piece should have some coating on it.
7. Drop tofu pieces onto a parchment paper lined baking sheet. Don’t skip the parchment paper, they will stick! Try to spread them out a little so they aren’t all in clumps. I usually have a little batter left over that I try to distribute to any pieces that look like they could use more coating.
8. Bake at 350 for 30 to 35 minutes.


I use sprouted tofu when I can get it (usually through my co-op).

For a meatier textured tofu, freeze the tofu and then thaw.

The refrigerated leftovers tend to loose their crispiness, but if you reheat them in the oven they crisp back up.

What do you think? Is it ok to eat organic tofu and nutritional yeast on a Candida diet? Is this a recipe you would try? If you have tried it, did you like it?

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  1. I’ve been indulging in these tasty nuggets far too often! Now that I have the recipe posted, perhaps I will move onto something else. Perhaps ;-)

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