These baked pumpkin seed crusted tofu triangles have a savory, salty coating and a dense, satisfying texture. Ground pepitas, nutritional yeast, salt, and pepper make a flavorful coating for triangular slices of tofu, which are baked to crispy perfection in the oven. Serve this versatile vegan protein with your favorite flavorful dipping sauce!

So often, when someone tells me that they don’t like tofu, it’s a texture thing. The person finds tofu too mushy or soft.

Pressing tofu and using super firm tofu can both help in creating a denser, firmer texture.

So can adding a little bit of crunch and texture around the tofu. And the best way to do that is to make some sort of baked, crusted tofu in the oven.

These pumpkin seed crusted tofu triangles are crusted in a savory, nutritious mixture of ground pumpkin seeds (aka pepitas) nutritional yeast, and seasonings. The triangles offer texture contrast as well as flavor.

You can double down on flavor by dipping the triangles into your favorite dip, dressing, or sauce. In this post, I’ll offer a bunch of dipping options for this versatile, ultra-nutritious plant protein!

Tofu tenders

The first time I saw a “crusted tofu,” it was on a restaurant menu. I wasn’t sure what it meant, and to be honest, I didn’t think it was the most enticing name.

An easier way to think about a nut or seed-crusted tofu recipe is with a comparison to traditional chicken tenders. A textured exterior, ideally with some crispiness to it, and a firm, yet tender interior.

So that’s how you can conceptualize this recipe: tofu tenders! With a nutrient-dense outer coating that contains ground pumpkin seeds.

Pumpkin seed nutrition

Pumpkin seeds have long been one of my favorite seeds to include in recipes.

For one thing, they have really good nutrition to offer. They’re a good source of minerals that are associated with fluid balance and healthy blood pressure regulation: magnesium and potassium.

Pumpkin seeds are a good source of iron, and notably, they’re a good source of zinc.

While nutrition clients ask me all the time about sourcing calcium and iron as a vegan, I receive fewer questions about zinc.

Zinc is an essential nutrient, however, which plays an important role in immune function. Some plant-based sources include cashews, beans and lentils, and whole grain bread.

Pumpkin seeds contain 2mg zinc per quarter cup. This is a quarter of the RDA for adult women, which is 8mg daily. Not bad!

Finally, I should note that the coating for the pumpkin seed crusted tofu also contains nutritional yeast. This helps to create its savory flavor, but it’s also a very good source of numerous B-Vitamins, as well as extra protein.

Swaps and substitutions

If you don’t have pumpkin seeds at home, or you don’t care for them, then you can substitute any of the following in their place:

• sunflower seeds
• cashews
• shelled pistachios
• pine nuts
• sliced almonds
• shelled pecans

The best tofu for the job

There are two types of tofu I’d recommend for this recipe. The first is super firm tofu, which is also labeled “high protein” tofu.

This type of tofu has had a good deal of its moisture removed. It’s not only super firm as a result, but because it’s low moisture, it’s especially dense. This concentrates its nutrition, protein included.

Both the Wildwood and Nasoya brands make varieties of super firm tofu.

If you can’t find super firm tofu, then extra firm will also do the job nicely for pumpkin seed crusted tofu. Just be sure to press it firmly between paper towels or tea towels prior to cutting it into triangles and baking.

How to make baked pumpkin seed crusted tofu triangles

This process is both simpler and more fun than it sounds! Here are the steps.

Step 1: Cut your tofu into triangles

Technically, your tofu pieces don’t have to be triangular. In fact, I give an option for plain, rectangular slices.

However, I think triangular tofu pieces are fun, and cute! And easy to pack up in lunchboxes and such.

To make them, cut your block of tofu crosswise into three large rectangles, each about 3/4-inch/2cm thick.

Then, make two diagonal cuts across each of these rectangles, resulting in 4 triangular pieces per rectangle (12 triangles total).

Step 2: Make the nut or seed coating

Next, blend these ingredients together in a food processor fitted with the S blade:

• shelled pumpkin seeds (pepitas)
• nutritional yeast
• salt
• garlic powder
• breadcrumbs

They comprise the coating in the recipe. Once blended, just transfer them to a medium sized mixing bowl.

Step 3: Coat the tofu triangles

This process is just like any other type of dredging: you’ll want a dry hand and a wet hand.

With the wet hand, dip the tofu triangles into non-dairy milk (I use soy), then plop them into the bowl with the coating.

Use your dry hand to dredge them well, turning them over and making sure they’re evenly coated. Use that same hand to transfer them to a prepared baking sheet.

Step 4: Bake

I think the tofu pieces bake the most efficiently when you spray the tops lightly with avocado oil spray. If you have it (or olive oil spray) handy, then I’d recommend giving the triangles a spritz before they go into the oven. If not, just skip.

Bake the triangles for 35 minutes total, flipping a few times along the way. When ready, they should be golden brown.

Step 5: Dip!

It’s definitely possible to serve the pumpkin seed crusted tofu triangles without a dip, but I think they are much tastier with one.

Here are some of the homemade vegan sauces I like to dip them in:

• roasted beet ketchup
• homemade vegan ranch dressing
• 5-minute tangy yum sauce
• vegan mayo
• date BBQ sauce

If making a sauce from scratch is work you’re not up for, then you can also use store-bought mustard, mayo, ketchup, or a creamy dressing instead.

Meal prep & storage

The crusted tofu triangles are one of my favorite basic vegan proteins for my weekly meal prep. I love having a bunch in the fridge to enjoy all week long.

Sometimes I serve them with a grain and a green. Sometimes I add them to salads or vegan bowls. I often snack on them with whatever sauce I’ve chosen. The triangles are a great, savory snack!

Once prepared, the pumpkin seed crusted tofu will keep in an airtight container in the fridge for up to 5 days. It can be frozen for up to 6 weeks, as well.

They’re a particularly cute component to add to a lunch box, whether for your little one or for you!

If you happen to be someone who’s had a hard time warming up to tofu—or if you have such a person in your life—this recipe just may be a game changer.

I’d love to hear what you think!

xo