Wasabi Panko Bites

Author: Sarah Cobacho

Published: October 25, 2023

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These little Wasabi Pano Bites are so crunchy, spicy and delicious. They make the perfect snack or addition to any nourish bowl or salad as the protein source, with 28 g of protein. They are also a great source of calcium and iron.

I served them with a quick blended sauce made of 3 tbsp soaked and drained sunflower seeds, 3 tbsp sriracha, 3/4 cup soy milk, and 1 tbsp rice wine vinegar.

For the bowl, I paired them with rice, steamed bok choy, cucumber, avocado, spring onion, kimchi & sesame seeds. It was a 10/10!

I used buckwheat flour this time, but I have tried it with wholemeal flour, too, and both worked great, so I think any flour would work.

To make it gluten-free, use gluten-free bread crumbs. You can make your own by well-toasting some GF bread until crispy, then process it in a blender until you reach your desired bread crumb consistency.

Bowl of Wasabi Panko Bites next to dipping sauce

Why This Recipe Works

  • High-Protein: Thanks to the tofu, each serving packs 28 g of protein.
  • Quick & Easy: The air fryer does most of the work, making this a fuss-free recipe.
  • Crunchy & Spicy: The wasabi peas and panko crumbs combo is a game-changer.
  • Super Versatile: Perfect as a snack or to elevate your salads and bowls.

Step-By-Step Instructions

First off, pat dry your tofu and slice it into cute little triangles. Whisk together the buckwheat flour, onion powder, garlic powder, and soy milk to make a smooth batter. In another bowl, mix the panko crumbs and crushed wasabi peas. Dip each tofu piece into the batter, shake off the excess, and then roll it in the panko-wasabi mix. Lightly spray some avocado oil and pop them into the air fryer for 20 minutes at 350F (180C). Voila! Your Wasabi Panko Bites are ready!

Ingredient Notes

Panko Crumbs: These add that irresistible crunch. For a gluten-free version, opt for gluten-free breadcrumbs.
Wasabi Peas: These little guys add a spicy kick and are super easy to crush.
Buckwheat Flour: A versatile and gluten-free option. Wholemeal flour works great too.
Soy Milk: Adds a creamy touch to the batter. Feel free to use almond milk as a substitute.
Avocado Oil Spray: A healthier alternative for that light, crispy texture.


  • Is this recipe gluten-free? Just use gluten-free breadcrumbs and it is!
  • Can I use a different milk substitute? Sure thing, oat or almond milk works like a charm.
  • How long do these bites last? They’re best enjoyed fresh but can be stored for up to 3 days in an airtight container.

Variations and Tips

Add Some Cheese: Nutritional yeast can add a cheesy twist.
Double Coating: For an extra crunch, feel free to double coat the tofu.
Spice It Up: If wasabi isn’t your thing, you can skip it and add your favorite spices.

Why You’ll Love These Wasabi Panko Bites

  • Crunchy
  • Spicy
  • Protein-Packed
  • Quick
  • Easy
  • Delicious
Wasabi panko bites

Wasabi Panko Bites

5 from 2 votes
Crunchy, delicious Wasabi Panko Bites, perfect as a protein-rich snack or addition to any bowl or salad. Served with a quick blended sauce and paired with a nourishing bowl.
Sarah Cobacho (plantbaes.com)
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes


Servings 3



  • 450 g tofu
  • 1 cup panko crumbs
  • ¼ cup crushed wasabi peas (you can use a blender or crush them with a mug)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • cup buckwheat flour
  • ¾ cup soy milk
  • Avocado oil spray


  • Start by patting the tofu dry and cutting it into approximately 1 cm thick triangles.
  • Prepare a batter by combining the buckwheat flour, onion powder, garlic powder, and soy milk.
  • In a separate bowl, combine the panko crumbs and crushed wasabi peas.
  • Dip each tofu triangle into the batter, allowing any excess to drip off, then coat it thoroughly with the panko and wasabi pea mixture.
  • After all the tofu pieces are coated, lightly spray them with avocado oil.
  • Bake the tofu in the air fryer for 20 minutes at 350F (180C). Serve and enjoy your Wasabi Panko Bites!

Per Serving

Calories 385kcalCarbohydrates 42gProtein 28gFat 13gSodium 112mgFiber 4gVitamin A 3IUCalcium 600mgIron 5mg
KEYWORDS Air Fryer, Easy Snack, Healthy, High Protein
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