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      Tofu Katsu

      If you love chicken or pork katsu, you will love this delicious vegetarian version. This tofu katsu is crispy on the outside and firm on the inside. It pairs perfectly with some tonkatsu sauce, rice and either a curry or vegetable of choice.

      tofu katsu

      Ingredients for Tofu Katsu

      Before making this recipe, make sure you have all the ingredients you need:

      • Extra firm tofu: I recommend pressing your tofu before using it if the tofu isn’t pre-pressed. This will help a lot with the texture.
      • White flour: This is the first step of the breading process.
      • Egg: This is the second step of the breading process, it will help the panko stick to the outside of the tofu.
      • Panko breadcrumbs: This is the final step of the breading process, it’s what gives the katsu that crispy outside layer. 
      • Salt and pepper: So you don’t need to add salt and pepper, but I prefer it since it adds a bit more flavor.
      • Cooking oil: I recommend vegetable oil or canola oil instead of olive oil for this recipe.

      How to make Tofu Katsu

      First, press your tofu (if the tofu isn’t already pre-pressed) for about 30 minutes to an hour. Slice the tofu into three even pieces lengthwise and once in half crosswise. This should leave you with six rectangular pieces. 

      In three swallow bowls or dishes, add eggs, flour and panko. Add salt and pepper to flour and mix. Whisk eggs together. Dip each tofu slice into the flour, then egg, then panko breadcrumbs. Make sure to get the sides, top and bottom of each slice.

      In a large skillet over medium heat, add cooking oil. Once hot, add breaded slices of tofu. Fry on each side until golden brown. Be sure to get the sides, tops and bottoms as well. Alternatively, you can deep fry the pieces of tofu (but I prefer the lighter pay fry method).

      Transfer the pieces to a cutting board. Let sit for 5-10 minutes, then slice into pieces. Serve with rice and curry or vegetables. Dip in tonkatsu sauce. 

      tofu katsu

      Is tofu healthy for you?

      Yes! While soy foods have a bad reputation due to people believing they mimic estrogen in the body, they are actually very good for you. Soy can be consumed in many ways including edamame, tofu, tempeh, miso soup, natto and soy milk.

      In a 2020 umbrella review of meta analyses and systematic reviews studying the effects of soy on health, they found that soy intake showed beneficial associations for cardiovascular disease, cancers, gynecological health, metabolic disease, musculoskeletal, endocrine, neurological and renal outcomes. The only negative effect was found on gastric cancer in men who consumed 1-5 cups of miso soup daily. 

      Overall, soy foods are very beneficial to health. Along with this, tofu specifically is high in protein and micronutrients. It’s a great meat alternative that’s low in saturated fat and carbohydrates, great if you are shifting towards a more plant based diet. 

      What should I pair this with?

      Any katsu pairs great with steamed rice and japanese curry. But there are many different ways you can eat this tofu katsu. I personally like making a bento box type meal with a few different sides. That being said, rice is a must when it comes to katsu.

      If you want to make a bento box using this tofu katsu, I recommend serving it with some steamed white rice (short grain is preferable), a small side salad with ginger carrot dressing, some tempura vegetables and a california roll or edamame.

      Similar Recipes

      tofu katsu

      Tofu Katsu

      This is a vegetarian katsu is high in protein and delicious.
      Prep Time 15 minutes
      Cook Time 10 minutes
      Total Time 25 minutes
      Course Main Course
      Servings 3 servings

      Ingredients
        

      • 1 block extra firm tofu
      • 1/2 cup white flour
      • 2 eggs
      • 1/2 cup panko breadcrumbs
      • salt and pepper to taste
      • 1/4 cup oil

      Instructions
       

      • First, press your tofu (if the tofu isn’t already pre-pressed) for about 30 minutes to an hour. Slice the tofu into three even pieces lengthwise and once in half crosswise. This should leave you with six rectangular pieces.
      • In three swallow bowls or dishes, add eggs, flour and panko. Add salt and pepper to flour and mix. Whisk eggs together. Dip each tofu slice into the flour, then egg, then panko breadcrumbs. Make sure to get the sides, top and bottom of each slice.
      • In a large skillet over medium heat, add half the cooking oil. Once hot, add breaded slices of tofu. Fry on each side until golden brown. Add additional oil if needed. Be sure to get the sides, tops and bottoms as well. Alternatively, you can deep fry the pieces of tofu (but I prefer the lighter pay fry method).
      • Transfer the pieces to a cutting board. Let sit for 5-10 minutes, then slice into pieces. Serve with rice and curry or vegetables. Dip in tonkatsu sauce.

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      ABOUT ME

      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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