Tofu Fries

I know what you're probably thinking - "Tofu Fries? Yuck."

What you should be thinking - "Tofu Fries! YUM."

Jamesie isn't a fan of meat. He picks at his steak and chicken, and only hesitantly enjoys salmon. He hates yogurt, and there is only so much cheese and nut butters you can give one child. I am constantly on the look out for protein sources that he will actually eat, and I have found one in this recipe. I'm not a huge fan of Tofu because I think too much soy can be a bad thing, but I do think Tofu Fries are a great alternative to regular potato fries, which have zero nutritional value.

I served this dish to Jamesie with ketchup, because like many toddlers his age he adores ketchup and dipping. Other dipping sauces I considered and will probably try in the future include soy sauce and mayonnaise (Belgium style). If you decide to try mayonnaise I highly recommend a brand made with 100% avocado oil, such as this. Or making your own (here is a recipe!). Unlike avocado oil, which is a saturated fat, canola oils and other 'vegetable' oils that are used in most grocery store brands are highly refined and processed, and thus highly inflammatory and unstable. If you want to learn more about oils, read this article by Dr. Hyman.

Ok - back to the recipe.

Tofu Fries

This recipe can be given to your child as a snack or meal. I served it to Jamesie with a side of strawberries and milk. He ate some and shared the rest with the dog. I recommend this recipe for children 12 months and older. Jamesie had his first french fry at 10m, but I didn't start giving him tofu until he turned 1 year. Also tofu fries are not as soft as normal french fries, so they take a more experienced chewer.


  • 1 package of Non-GMO Organic Tofu
  • Salt and pepper to taste
  • 1/4 teaspoon or more ground ginger
  • coconut oil.


Coat baking sheet with coconut oil and set aside.

Slice the tofu in to strips and then slice strips onto fries and place on baking sheet. (Instead of coating baking sheet with coconut oil, you could also melt it and drizzle it over the fries). Flip tofu fries once to coat with oil.

Sprinkle salt, pepper and ginger over the fries. Place in broiler for 15-20 minutes, flipping half way through.

When the fries are finished they should have a golden crispy texture. Let cool for 5 minutes and serve immediately with preferred dipping sauce.

Nutrition Facts:

People, the media, and food scientists alike praise and curse soy. Just scan the internet and you will see how one woman's life was changed when she adapted a vegetarian soy-heavy diet, or other claims that soy will give you cardiovascular disease. In my opinion, soy lies somewhere in between these extremes. I don't think it is the cure all for health issues, but I also don't think it is toxic. Used sparingly and in combination with fat-rich meats and oils, it is a great source of protein especially for little ones.

Non-processed, non-GMO tofu can help balance your blood sugar by slowing down the release of sugar into your bloodstream. In turn this helps problems with insulin resistance, which contributes to obesity, high blood pressure and heart disease. Tofu can also help lower your cholesterol.

Despite these significant benefits, some are sensitive to soy, just as some are sensitive to dairy. Know your body and adjust your soy in take if you suspect a problem.

If you decide to give the recipe a try - either for yourself or for your little ones - drop me a comment or an email and let me know how it turns out. Happy and healthy eating :)