Tofu Nuggets

A super easy and nutritious way to keep soy in the diet for your little one. A good plant-based option for the protein portion of the meal!

Soy is a top 9 allergen and, like all allergens, it is really important to keep up regular exposure once you have safely introduced it. Keeping allergens in your little one's diet helps reduce the risk of an allergy developing as they get older. But if soy products aren't something you regularly cook with, it can be hard to know how to keep it in the mix.

Easy Ideas for Soy Introduction / Exposure

• Many commercial breads use soy flour as an ingredient. Keeping a loaf in the freezer to use 1–2 times a week can be an easy way to keep up exposure.
• Buy a packet of soy flour and add it into fritters or muffins. Freeze leftovers and bring them out over the week.
• Smashed/flattened edamame beans.
• Soy yoghurt.
• Soy milk added to cereal or used in cooking.
• One of our favourites is tofu — it can be scrambled through veggies, baked or fried and served as a finger food.

Let's chat tofu

Tofu is a great plant-based source of protein that is also filled with important nutrients like zinc, iron and calcium. Some brands of tofu pack more of a punch when it comes to calcium than others — if you want one with more calcium, look for a calcium-set tofu (check the ingredient list).

Tofu is really versatile and can take on lots of different flavours. Keep the pieces big for little ones new to solids so they are easy to hold, then smaller for bubs practising their pincer grip. To keep it fun, you can also cut it into different shapes with cookie cutters.

Quick Recipe Snapshot

Prep time: 10 minutes
Cook time: 15–20 minutes
Serves: 2–3
Freezer friendly: Yes
Texture: Soft finger food

Age & Texture Guidance

We would be comfortable offering these to babies from around 6 months, however as always our recommendation is a guide — please offer based on your baby's own abilities.

6–9 months: Cut into larger pieces that are easy to grip.
9–12 months: Offer smaller pieces to practise the pincer grip.
12 months+: Serve as bite-sized nuggets.

Allergens Present

• Soy (tofu)
• Wheat / gluten (only if using wheat flour to coat)

Allergen Substitutions

• Use arrowroot, tapioca or chickpea flour to coat instead of wheat flour for a gluten-free option

Why We Love This Recipe

• An easy way to keep soy in your bub's diet
• A great plant-based source of protein, iron, zinc and calcium
• Soft, finger-food friendly for self-feeding
• Versatile — takes on lots of flavours
• Easily adapted for the whole family