Add rich, savory flavor while enhancing the overall texture of your recipe with this healthy tofu sausage. A SUPER SIMPLE recipe for BIG flavor.
Are you ready for it?
If you need another reason to enjoy the health benefits of tofu or convince a tofu hater in your life that it can actually be delicious, this tofu sausage recipe is for you. Italian sausage never got me excited until I started following the Mediterranean pattern of eating. Tofu sausage was a game changer! No grease, no gristle. Just savory, healthy goodness?! Yes, please.
I love adding these crumbles to any recipe I can. Soups, pasta bakes, Saturday Night Tofu Bolognese. What is your favorite way to use them? Comment below, I can't wait to hear!
Are you new to this pattern of eating? Start with my Mediterranean Diet for Beginners Guide to learn what to eat and how to build simple Mediterranean meals.
Enjoy!
Instructions
Crumble tofu
Mix in seasonings
Place on baking sheet in single layer
Bake until brown and chewy
Expert Tip
You want to strike the balance between well done and burnt to a crisp. Liquids will rehydrate them. If you plan to add them to a sauce or soup, they can handle extra baking. If you're using them as a garnish or served dry you will want to make them softer. Making a big batch to use for a variety of recipes? Shoot for somewhere in the middle.
FAQ
Firm or extra firm will be your best bet for this recipe. I notice that each brand's definition of this is different. Look for something with 8-12 grams or protein per serving and you should be in the sweet spot.
Absolutely! Replace the Worcestershire sauce with 1 tablespoon ketchup + 1 tablespoon white vinegar.
Italian Tofu Sausage Variations
- Bolder Flavor - Start by increasing the amount of spices by 50%. Taste test until you hit the flavor that works for you.
- Spicy - add chili pepper flakes to the spice mix. I would start with ½ teaspoon and work your way up from there.
Storage
These will store well in the fridge for 3-5 days before adding to a recipe.
I often double (or triple) the recipe and store extras in freezer safe Ziploc bags for up to three months before using. Remove any excess air in the zippy bag before freezing to maintain the flavor.
My Favorite Way to Use Them
Saturday Night Tofu Bolognese is one of my favorite dishes and these tofu sausage crumbles are the star of the show!
📖 Recipe
Ingredients
- 2 blocks (14 ounces each) (794 grams) tofu extra firm
- 1 ½ tablespoons (22 ½ milliliters) soy sauce
- 1 ½ tablespoons (22 ½ milliliters) worcestershire
- 2 teaspoons (4 grams) paprika
- 1 teaspoon (2 grams) oregano
- 1 ½ teaspoons (4 4/7 grams) garlic powder
- 1 teaspoon (2 grams) onion powder
- 1 ½ teaspoons (3 grams) fennel seeds
Instructions
- Preheat oven to 400
- Crumble both blocks of tofu onto a thick dish towel. You are aiming for ground beef size pieces.
- Roll the tofu up in the dishtowel to squeeze out moisture.
- Transfer crumbles into a mixing bowl.
- Press the fennel seeds by using a mortar and pestle or put them in a Ziploc bag and bang with a rolling pin. You're not trying to crush or break them. We just want to give them a little pop to release their best flavor.
- Add all seasonings to the bowl and use your hands to incorporate. No need to marinate. The flavors will develop beautifully while baking.
- Line a baking sheet with parchment paper and form a single layer of tofu on the sheet
- Bake for 15 minutes and then stir. Bake for an additional 10 minutes. You want the tofu to be brown and dried out, but not burnt or crispy.
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