Sesame Crusted Tofu - 2 Guiding Stars
Active Time
Total Time
Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

Here the tofu slices are browned before being dredged in bread crumbs and sesame seeds and then browned again, forming a nice toasty crust. Serve with soy sauce and a quick stir-fry of your favorite vegetables. If you can’t find black sesame seed, just sub in regular sesame seeds.


  • 1 lb. firm tofu, drained
  • ¼ cup. fat-free milk
  • 2 egg whites, lightly beaten
  • ½ tsp. salt, divided
  • ¼ tsp. pepper
  • 3 Tbsp. bread crumbs
  • 2 Tbsp. white sesame seeds
  • 1 Tbsp. black sesame seeds
  • ½ tsp. sesame oil
  • 12 green onions, halved


  1. Cut the tofu into 12 slices. Cook in large frying pan over medium heat until brown (5 minutes per side).  Transfer to a plate and let cool.
  2. Whisk together the milk, egg whites, ¼ teaspoon salt, and pepper.
  3. On a large plate, mix together the bread crumbs, white and black sesame seeds, and remaining ¼ teaspoon salt.
  4. Dip tofu slices into the milk mixture, and then dredge in the sesame seed mixture.
  5. Heat oil in a large frying pan over medium heat. Cook tofu until lightly browned (3 minutes per side). Transfer to a plate and keep warm. Add the green onions to the pan and sauté until they begin to brown (3-4 minutes).
  6. Top green onions with tofu to serve.
Nutritional analysis per serving: Calories 240; Total Fat 14g (18% Daily Value); Saturated Fat 2g (10% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 360mg (16% DV); Total Carbohydrate 10g (4% DV); Dietary Fiber 4.5g (18% DV); Total Sugars 2g; Includes 0g Added Sugars (0% DV); Protein 24g; Vitamin D 0% DV; Calcium 70% DV; Iron 30% DV; Potassium 10% DV; Copper 90% DV; Vitamin K 80% DV; Manganese 70% DV.
Recipe by Guiding Stars at
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796