Healthy Recipes Ingredients Healthy Tofu Recipes Honey-Chipotle Tofu Bites 5.0 (2) 2 Reviews These honey-chipotle tofu bites feature crispy tofu drizzled with a spicy-sweet sauce with a hint of smokiness thanks to chipotle peppers. Serve alone or with a cooling dip like ranch dressing or avocado crema, or add to salads, bowls or wraps for some flavorful plant-based protein. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Published on September 5, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Active Time: 15 mins Total Time: 45 mins Servings: 4 Nutrition Profile: Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Dairy-Free Vegetarian High-Protein Egg-Free Jump to recipe These Honey-Chipotle Tofu Bites will become your new favorite dish with their soft, tender centers and delightfully crispy edges. Sweet honey complements the subtly smoky chipotle peppers in the sauce that is drizzled over the top of these poppable protein-powered bites. Keep reading for expert tips, including why you should use extra-firm tofu. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! When tofu bites are tossed in seasoning before baking, they end up with rough edges that help make the tofu crisp and delicious.Cornstarch works to dry out the exterior of the tofu, giving it a crust.Our tofu bites are baked in a super-hot oven. They won’t become as shatteringly crisp as they might in a skillet, but the oven method is easier, cleaner and safer (no oil splatters).You can skip the glaze and add the honey to the tofu seasoning before they bake. Nutrition Notes If you’ve never had tofu, this is a great way to try it, as you’ll get a combination of textures—plus it soaks up all the flavors. Rich in plant-based protein, tofu is made from soybeans, which are one of the few plant sources of complete protein. You’ll also get some calcium and iron from tofu. While the body breaks honey down like it does any other simple carbohydrate, honey has some potential benefits that other types of sweeteners typically don’t. Honey provides antioxidants, vitamins and minerals—albeit in small amounts, but they’re there. Honey also acts as a prebiotic, providing food for your beneficial gut bacteria. Chipotle peppers are fully ripened jalapeño peppers that have been smoked. They’re loaded with antioxidants and capsaicin, a compound that gives chile peppers their spiciness. Regularly eating chipotle peppers and other spicy foods may help improve blood pressure and cholesterol levels, which can reduce heart disease risk. There is also evidence that eating spicy foods that contain capsaicin, like chipotle peppers, may also improve the microbiome, which improves overall health, too. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Cook Mode (Keep screen awake) Ingredients 2 tablespoons extra-virgin olive oil 2 tablespoons cornstarch 2 tablespoons adobo sauce plus 1 tablespoon finely chopped chipotle peppers (from one 7-ounce can chipotle peppers in adobo sauce), divided 2 teaspoons garlic powder 1 teaspoon grated lime zest ½ teaspoon plus ⅛ teaspoon salt, divided 2 (14-ounce) packages extra-firm tofu, drained and patted dry 1½ tablespoons honey 1 tablespoon ketchup 1 tablespoon lime juice Chopped fresh cilantro for garnish (optional) Directions Preheat oven to 450°F with racks in top third and lower third positions. Line 2 large rimmed baking sheets with parchment paper. Whisk 2 tablespoons each oil, cornstarch and adobo sauce, 2 teaspoons garlic powder, 1 teaspoon lime zest and ½ teaspoon salt together in a large bowl. Cut each block of tofu into 24 pieces (about 1-inch squares). Add the tofu pieces to the bowl; toss gently until evenly coated (the edges will become rough). Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Arrange the tofu in a single layer on the prepared baking sheets. Bake until bottoms are crisp and golden, about 20 minutes, rotating the pans between the top and bottom racks halfway through. Flip the tofu pieces; bake until golden and crisp all over, about 5 more minutes. Let stand for 3 minutes on the baking sheet to crisp up. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Meanwhile, whisk 1½ tablespoons honey and 1 tablespoon each ketchup, chipotles and lime juice in a small bowl. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Transfer the tofu to a serving dish. Sprinkle with the remaining ⅛ teaspoon salt and drizzle with the honey mixture. Garnish with cilantro, if desired. Nutrition Information Serving Size: 12 piecesCalories 280, Fat 17g, Saturated Fat 3g, Cholesterol 0mg, Carbohydrates 16g, Total Sugars 9g, Added Sugars 7g, Protein 20g, Fiber 2g, Sodium 471mg, Potassium 286mg Frequently Asked Questions Can I prepare tofu bites in advance? Freshly made tofu bites are the best, so we suggest enjoying them as soon as you make them. However, if you have leftovers, you can store them in an airtight container in the refrigerator for up to 1 week. You can also freeze a batch. When reheating, you can use the oven or an air fryer. Does it matter what kind of tofu I use? Yes, it matters. You need a really firm tofu—this recipe calls for extra-firm tofu, which will hold its shape through marinating and baking. How should I serve tofu bites? In addition to serving tofu bites with dips and dressings and adding them to salads or wraps, you can pair them with vegetables and use them to top grains and pasta dishes. They’re also a great addition to tacos, nachos and stir-fries. EatingWell.com, September 2024 Rate It Print Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines