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  • María Fernanda López

Garlic "Parmesan" Tofu Sticks

Hello, my name is Maria and I love making fusion recipes, and this one... let me tell you, it has been on repeat (three times this week!). It's just a combination of flavors that it makes it so irresistible, easy to make and great to make any time of the day!

I think we can all agree that anything with garlic & parmesan sauce never fails to hit the spot, this recipe is quick and a tastebud pleaser while staying all plant-based and dairy-free! This will make a great healthy and fun recipe for you to make for your family, picky eaters? Give this a try!

Garlic "Parmesan" Tofu Sticks

About this Garlic "Parmesan" Tofu Sticks:

This is extremely easy to make and extremely flavorful! The ingredients are simple and short, and the process of making these is just as minimal and easy, you'll be surprised... your guests and their tastebuds! This recipe is perfect no matter the occasion but I wanted to add a little fun twist by using some garlic with the "parmesan"... can't get enough!

This  Garlic "Parmesan" Tofu Sticks recipe is made with all high in protein, fiber, and low-fat ingredients that will please your tastebuds in every bite. The perfect idea for lunch, dinner and why not? Even breakfast!

Garlic "Parmesan" Tofu Sticks

What's in this Garlic "Parmesan" Tofu Sticks?

As I mentioned earlier, garlic, garlic and of course, organic tofu and gluten-free flour, a recipe that's super versatile and made with just simple ingredients, perfect for your lunch or dinner recipes, this one for sure!

As a nutritionist I know that healthy eating should be sustainable and convenient without sacrificing any taste. For this recipe I used some organic tofu, extra firm. I suggest you to always get organic when it comes to tofu.

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More savory recipes you like this:

Garlic "Parmesan" Tofu Sticks

Overall, these are the ingredients needed for this Garlic "Parmesan" Tofu Sticks:

  • Organic Extra Firm Tofu

  • Garlic

  • "Parmesan" Cheese

  • Gluten-Free Flour

  • Unsweetened Almond Milk

  • Cornstarch

  • Sea Salt

  • Black Pepper

This were great as a dinner or lunch, this healthy recipe is a keeper so save for later! Remember to keep ingredients wholesome and pick wisely!


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Nutritional Benefits From This Recipe:

Some fiber, plant-based protein and a good dose of calcium, manganese and A vitamin from the tofu... since we are using all wholesome ingredients this is a great recipe to make.

And for spices, adding real salt, pepper and garlic really amps up any taste and aroma to the recipes; a must and another sneaky way to get some micronutrients such as minerals from the sea salt.

Garlic "Parmesan" Tofu Sticks

The full instructions and ingredient list is listed below. This is just a super easy and flavorful recipe for you to enjoy and your body will love; source of fiber, nutrients and flavor!

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Overall this recipe is:

  • Vegan

  • Low-Fat

  • Dairy-Free

  • High-Protein

  • Quick and Easy

  • Meal Prep Friendly

  • Delicious!

Garlic "Parmesan" Tofu Sticks

The end result

This are easy to make, moist, flavorful and so addicting! I'm obsessed, and since I have always been a fan of easy recipes with the kick of garlic and the parmesan, this recipe is definitely a winner!

Seriously could eat this Garlic "Parmesan" Tofu Sticks recipe any day... simply amazing.

I enjoyed mine for dinner or lunch, with a big bowl on the side of some extra vegetables. But even I enjoyed it alone, the flavor is just so good that I made this recipe a couple of times already. A recipe worth making again no matter the season, perfect to share with your friends and family!

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Not boring or complicated! This are a great lunch for kids and grown ups. Pro tip: Prepare these for meal prep and enjoy a nutrient dense meal all week long with different additions; vegetables; grilled, steamed, fresh crunchy salads, etc...

Garlic "Parmesan" Tofu Sticks

This is a great recipe that your family or friends will love! Easy to prepare and super fresh, great for a brunch, lunch and even a dinner. This recipe is made to enjoy in the most effortless and most delicious way ever, I mean... only simple ingredients!

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Sharing is caring!

Remember that sharing is caring so please spread the love by saving, sharing or bookmarking this recipe for later. To cook with your loved ones on one of your amazing brunches or friend gatherings!

With love,



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Garlic "Parmesan" Tofu Sticks

By María Fernanda López

Serves 1-2


  • 1 block of organic extra firm tofu

  • 1 tsp of garlic powder

  • ⅛ tsp of black pepper

  • 1/4 cup of unsweetened almond milk

  • 1 tbsp of vegan "parmesan

  • 1 tsp of garlic

  • ⅛ tsp of black pepper

  • 4 packs of stevia

  • 2 tbsp of cornstarch

  • 3 tbsp of gluten-free flour


  1. Squeeze excess liquid from tofu.

  2. Slice the drained tofu.

  3. Cover the tofu with cornstarch.

  4. Dip the dips in the almond milk quickly.

  5. Mix the garlic and parmesan with flour.

  6. Dip the tofu slice in the flour until coated.

  7. Air fry for 10 minutes at 390F.

  8. Serve with vegan alfredo or marinara sauce.

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