High-Protein Tofu Patty Recipe (30g Protein)
If you’re looking for a high-protein, plant-based, and delicious patty recipe, this tofu patty is perfect for you! Packed with 30g of protein from tofu and nutritional yeast, this recipe is not just healthy but also full of bold flavors from ginger, garlic, garam masala, and chat masala.
These patties are crispy on the outside and soft on the inside, making them ideal for burgers, wraps, or even as a standalone snack. The addition of sweet potato provides a natural sweetness and helps bind the mixture together, while the panko breadcrumbs add a delightful crunch.
Let’s dive into the recipe and explore each step in detail, ensuring you get the perfect tofu patty every time!
Serving Suggestions
These high-protein tofu patties can be enjoyed in multiple ways:
- As a burger – Place inside a whole wheat bun with lettuce, tomatoes, and a sauce of choice.
- In a salad – Crumble the patty over a salad for extra protein.
- With a dip – Serve with a side of hummus, yogurt dip, or tahini sauce.
- As a wrap – As shown in this recipe, with green chutney and tortillas.
Tofu Patty Variations & Customizations
– Different flavors, ingredient swaps, and cooking methods.
- High-Protein Plant-Based Meals – How to use tofu patties in meal prep, vegan protein sources, and muscle-building meals.
2. Healthy Wraps & Burgers – Best sauces, low-carb options, and ways to build a perfect vegan burger.
3. Baking & Cooking Techniques – How to get crispy patties, avoid common mistakes, and enhance tofu’s flavor.
Storage and Meal Prep Tips
• Fridge – Store the baked patties in an airtight container in the fridge for up to 5 days.
• Freezer – Freeze the patties before baking. When ready to eat, bake directly from frozen at 200°C for 40-45 minutes.
• Reheating – Reheat in an oven or air fryer at 180°C for 10 minutes for a crispy texture.
Nutritional Breakdown (Per Serving)
Nutrient Amount
Calories ~280 kcal
Protein ~30g
Carbohydrates ~35g
Fat ~6g
Fiber ~7g
Iron ~15% of daily needs
Note: Nutrition values are approximate and may vary based on ingredients used.
30g Protein Breakup
Tofu (firm) 200g 18g
Nutritional Yeast 2 tbsp (16g) 8g
Whole Wheat Flour 4 tbsp (30g) 4g
Panko Bread Crumbs ½ cup (30g) 3g
Sweet Potato 1 medium (100g) 2g
Onion, Garlic, Ginger, Spices, Coriander Small amounts ~1g
Total Protein = ~30g
If you want to increase protein, you can:
1. Add more tofu (250g = ~22g protein)
2. Use chickpea flour instead of regular flour (higher protein)
3. Mix in chia seeds, hemp seeds, or flaxseeds for extra protein
4. Serve with a high-protein wrap or hummus-based dip
Why This Recipe Works?
- High in Protein
With 200g of tofu and nutritional yeast, each serving provides a solid 30g of protein, making it perfect for muscle recovery and satiety.
2. Crispy Yet Soft Inside
The combination of panko breadcrumbs and flour ensures a crispy texture while keeping the inside moist and flavorful.
3. Loaded with Flavor
A mix of spices (garam masala, chat masala, chili powder), fresh ginger, and coriander adds a deep, rich taste.
4. Easy to Make & Store
Batch-make these patties, store them, and enjoy them in multiple ways throughout the week.
Tofu Patty - 30g Protein
Equipment
- 1 Food Processor optional
Ingredients
- 200 g tofu
- 1 inch ginger
- 4 cloves garlic
- 1 medium onion
- 1 medium sweet potato boiled
- 1 tsp salt
- 1 tsp chilli powder
- 1/2 tsp garam masala
- 1 tsp chat masala optional or dry mango powder
- 2 tbsp nutritional yeast optional
- handful coriander leaves
- 4 tbsp flour all purpose
- 1/2 cup panko bread crumbs
- 2 tbsp oil for baking
Instructions
Preparing the Ingredients
- Press the tofu – If using firm tofu, wrap it in a clean kitchen towel and place a heavy object on top for 15 minutes to remove excess moisture. This helps achieve a better texture for the patties.
- Boil the sweet potato – Peel, chop, and boil the sweet potato until fork-tender. Drain and mash it well.
- Chop the aromatics – Roughly chop the ginger, garlic, onion, and coriander.
Blending the Patty Mixture
- Transfer all ingredients to a food processor:Add pressed tofu, mashed sweet potato, ginger, garlic, onion, salt, chili powder, garam masala, chat masala, nutritional yeast, coriander, and flour into the food processor.Pulse the mixture until smooth but slightly chunky. Avoid over-processing, as you want some texture in your patties.If the mixture feels too wet, add an extra tablespoon of flour to help bind it.
- Fold in the panko breadcrumbs:Remove the mixture from the processor and transfer it to a bowl.Add ½ cup of panko breadcrumbs and mix well.The mixture should be firm enough to shape into patties. If it’s too sticky, add more breadcrumbs.
Shaping the Patties
- Preheat the oven to 200°C (392°F).
- Line a baking tray with parchment paper or lightly grease it.
- Shape the patties: • Take a round cutter and place it on the baking tray. • Scoop some mixture into the cutter and press it down evenly to form a patty. • Repeat the process until all patties are shaped.
- Bake for 35-40 minutes, flipping halfway through for even browning. The patties should be golden brown and slightly crisp on the edges.
Preparing the Wraps
- Heat a tortilla or chapati on a pan until warm and pliable.
- Cut into rounds using a round cutter to match the size of the patties.
- Spread green chutney evenly on the tortilla rounds.
Assembling the Tofu Patty Wraps
- Place the baked tofu patty on top of the chutney-covered tortilla.
- Optionally, add toppings such as: • Sliced onions or tomatoes • Lettuce or spinach • A dollop of yogurt or vegan mayo for extra creaminess
- Cover with another tortilla round if making a sandwich-style wrap.
- Serve immediately or wrap in parchment paper for an easy grab-and-go meal!
Notes
Final Thoughts
- This high-protein tofu patty recipe is a great way to enjoy a plant-based, nutritious, and delicious meal. Whether you serve it as a wrap, burger, or salad topping, it’s sure to become a favourite in your kitchen.
- Try this recipe and let me know how it turns out! Happy cooking!