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    Home » Recipes

    The Best Grilled Tofu Recipe

    Jump to Recipe·Print Recipe

    This recipe for grilled tofu is easy to follow, healthy, and delicious. Grilled and charred to perfection, it’s sure to become a favorite among tofu lovers.

    Grilled tofu on plate with lime.

    Tofu is always getting a bad rap. And, many who speak ill of it have never tried it or simply fail to educate themselves about it and how to use it. But, I’m about to show you the BEST grilled tofu recipe EVER!

    You won’t believe how easy it is to make.

    This tofu recipe has the best flavor! You can toss it on your salad for some added protein, pile it high on a sandwich with some of my Cashew Mayo, or simply serve it over rice with some steamed veggies and grilled red bell pepper and onions. The possibilities are endless.

    Let me show you!

    Block of tofu on black and white plate sitting on napkin.

    Table of Contents

    • How To Press Tofu
    • Ingredients You’ll Need
    • How To Make Grilled Tofu
    • How To Serve Grilled Tofu
    • Storage
    • Can I Make It Ahead Of Time
    • More Delicious Tofu Recipes
    • The Best Grilled Tofu Recipe

    How To Press Tofu

    When you buy tofu it’s packed in water. So, you’re going to want to press it when making baked tofu. But, you can also purchase super firm tofu which is vacuum-sealed and not packed in water. The super firm is my personal choice for this and other meatier recipes.

    The easiest thing to do is buy a tofu press. It’s very easy to use and inexpensive. If you don’t have a tofu press it’s still easy to do. All you need to do is wrap your tofu in a clean dish towel or paper towel, set it on a cutting board or plate, set another plate on top, and place something heavy on top. A cast-iron skillet, books, or canned goods work really well.

    This is going to get rid of most of the excess water and only takes about 15-20 minutes. I also like to set mine in the fridge overnight. But, it’s not necessary.

    Sliced tofu on a cutting board.

    Ingredients You’ll Need

    The marinade is the star of the show, requires very simple ingredients, and adds so much flavor. 

    • 1 (14-ounce) block of extra-firm tofu
    • fresh lime juice (may sub lemon juice) 
    • pure maple syrup
    • apple cider vinegar or rice vinegar
    • low-sodium soy sauce or tamari for gluten-free
    • 2 garlic cloves, minced
    • black pepper
    Sliced tofu in plastic bag with marinade.

    How To Make Grilled Tofu

    You can grill tofu on a nonstick grill pan or an outside grill. 

    1. Combine marinade ingredients in a small bowl, mix well, and set aside while tofu is pressed.
    2. Slice the tofu into eight ¾″ strips and place in an airtight container or large freezer bag. Pour the marinade over the tofu, seal the container, and allow it to marinate in the fridge for at least 20-30 minutes. But, allowing it to sit overnight is best and will give you maximum flavor.
    3. Heat a non-stick grill pan over medium-high heat, add the tofu slices to the pan, and cook for about 3 minutes per side or until the tofu has browned and charred a bit.
    4. NOTE: This recipe is great for barbecues and cooking on an outdoor grill. Clean the grill grates to prevent sticking and be sure to use a metal spatula. 
    5. Remove from the pan, brush with a bit of the leftover marinade, and enjoy!

    If you don’t have a grill pan you can very easily bake the tofu.

    Preheat your oven to 375˚F, line a rimmed baking sheet with parchment paper, lay out the tofu in a single layer, and bake for 15 minutes. Flip the tofu, brush with more of the marinade, and bake for another 15 minutes.

    Grilled marinated tofu in grill pan with a lime.

    How To Serve Grilled Tofu

    • Make a delicious sandwich by laying this tofu on some whole grain bread with pickled veggies and cashew mayo.
    • Serve it over Instant PotBrown Rice with some steamed veggies with this delicious peanut sauce.
    • Chop it up, stuff it in some tortillas, then top with cashew sour cream to make some delicious tacos.

    Storage

    Refrigerator: Store leftovers in the fridge for up to 1 week.

    Freeze It: Place the tofu in the marinade then store it in the freezer. Once you’re ready to cook the tofu simply let it thaw in the fridge and prepare as instructed.

    Can I Make It Ahead Of Time

    This is a great recipe for making ahead of time. Let the tofu soak in the marinade for a couple of days then cook.

    Marinated tofu in grill pan with a lime.

    More Delicious Tofu Recipes

    Although tofu is usually seen as a vegan meat replacement it’s super versatile Check out these delicious recipes.

    • Tofu Bacon
    • The Best Vegan Frittata
    • Crispy Blackened Tofu
    • Vegan French Toast Casserole
    • Vegan Tofu Scramble
    • Raw Chocolate Peanut Butter Pie
    • Vegan Tofu Sour Cream
    Grilled and marinated tofu slice on serving plate.

    If you make this recipe I want to know. So, please leave a comment below with a star rating. And, be sure and share a picture on Instagram with the hashtag #shaneandsimple. I want to see your work. Enjoy!

    Print
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    The Best Grilled Tofu Recipe

    ★★★★★

    5 from 15 reviews

    Print Recipe

    The best Grilled Tofu recipe. It’s high in protein, low in fat, and requires just 5 ingredients and 30 minutes. A simple recipe that’s sure to make you a tofu fan for life.

    • Total Time: 1 hour
    • Yield: 4 servings 1x

    Ingredients

    Units Scale
    • 1 block extra firm tofu (NOT Silken)
    • ¼ cup fresh lime juice
    • 2 Tablespoons maple syrup
    • 2 Tablespoons low-sodium soy sauce or tamari
    • 2 cloves of garlic, minced or 1 Tbsp already minced garlic
    • ½ teaspoon of black pepper

    Instructions

    1. Drain tofu and press for at least 15 to 20 minutes. Use a tofu press or wrap in a cloth and set something heavy on top like a cast iron skillet. 
    2. Combine marinade ingredients in a small bowl, mix well, and set aside while tofu is pressed.
    3. Slice the tofu into eight ¾″ strips and place in an airtight container or large freezer bag. Pour the marinade over the tofu, seal the container, and allow it to marinate in the fridge for at least 20-30 minutes. But, allowing it to sit overnight is best and will give you maximum flavor.
    4. Heat a non-stick grill pan over medium-high heat, add the tofu slices to the pan, and cook for about 3 minutes per side or until the tofu has browned and charred a bit.
    5. NOTE: This recipe is great for barbecues and cooking on an outdoor grill. Clean the grill grates to prevent sticking and be sure to use a metal spatula. 
    6. Remove from the pan, brush with a bit of the leftover marinade, and enjoy!

    Equipment

    Parchment Paper

    Buy Now →

    Grill Pan

    Buy Now →

    Tofu Press

    Buy Now →

    Cast Iron Skillet

    Buy Now →

    Baking Sheet

    Buy Now →

    Notes

    If you don’t have a grill pan you can bake this tofu. Preheat your oven to 375˚F, line a rimmed baking sheet with parchment paper, and bake the tofu for 15 minutes. Flip the tofu, brush with more marinade, and bake for another 15 minutes.

    • Author: Shane Martin
    • Prep Time: 20 minutes
    • Marinate Time: 30 minutes
    • Cook Time: 10 minutes
    • Category: Vegan Main Dishes
    • Method: Grill
    • Cuisine: Vegan
    • Diet: Vegan

    Nutrition

    • Serving Size:
    • Calories: 181
    • Sugar: 7.1 g
    • Sodium: 266.7 mg
    • Fat: 5.3 g
    • Carbohydrates: 22.2 g
    • Fiber: 2.1 g
    • Protein: 12.8 g
    • Cholesterol: 0 mg

    Keywords: marinated tofu, marinated tofu baked, marinated tofu recipe, marinated tofu grilled

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    Reader Interactions

    Comments

    1. Kathi

      September 14, 2022 at 5:48 pm

      Another delicious recipe, Shane. You have yet to disappoint! Thank you so very much.

      ★★★★★

      Reply
      • Shane Martin

        September 15, 2022 at 5:29 pm

        Thank you so much!!!

        Reply
    2. Tessa Flores

      August 14, 2022 at 4:00 pm

      Thank you for this tasty recipe! It was delicious. I served it with a watermelon, cucumber & mint salad and had some left over for tofu and avocado sandwiches. The marinade is fantastic!

      ★★★★★

      Reply
      • Shane Martin

        August 17, 2022 at 4:11 pm

        Thank you!

        Reply
    3. Robbie

      August 08, 2022 at 8:46 pm

      This looks good. I wondered if you have ever tried boiling your tofu in salt water for a chewy bite? I’ve been pressing mine for years but found out about boiling and it really made a difference. Looking forward to trying your recipe!

      Reply
      • Shane Martin

        August 09, 2022 at 9:28 pm

        Sounds interesting, but I’ve never tried it.

        Reply
    4. Becki

      June 22, 2022 at 6:23 pm

      My son can’t have citrus. Would ACV work as an alternative?

      Reply
      • Shane Martin

        June 23, 2022 at 2:31 pm

        ACV is always my go-to sub for lemon and lime juice.

        Reply
    5. Elke Drayton

      June 13, 2022 at 4:26 pm

      Made this yesterday for my Sunday Lunch and it was delicious it’s a keeper fir sure, the next time I will get my Iron Pan out to get it more crisoy.

      ★★★★★

      Reply
    6. Vickie

      May 16, 2022 at 5:12 pm

      Question: Can I use a regular grill (now that it’s the season!) for this if I use a grill-pan of some kind?

      Reply
      • Shane Martin

        May 17, 2022 at 9:48 am

        YES! I grill this all the time. But, if you like to grill, be sure and check out my newest recipe…you’re going to love it!

        Reply
    7. Donna

      April 27, 2022 at 4:13 pm

      Hello from Boston! Could this be cooked in an air fryer? TY 🙂

      Reply
      • Shane Martin

        April 27, 2022 at 8:11 pm

        For sure.

        Reply
    8. Deborah

      April 22, 2022 at 3:09 pm

      Finally!! A tofu recipe that I love!! Thank you for creating all of your great recipes.

      ★★★★★

      Reply
    9. Joanne Freund

      September 22, 2021 at 4:14 pm

      Mmmm, mmm, I LOVE marinating super firm tofu and this marinade is terrific (For the reader who is concerned with sodium – I am also careful with sodium consumption, so I only used one tablespoon of low sodium tamari sauce and cut the block of tofu into 7 slices. I used one slice in a sandwich with arugula, tomatoes, and a simple dressing on a ciabatta roll. That way I am only getting 1/7 (at most) of the marinade and sodium). This is a great party/entertaining food. You can cut the slices so they fit in a small roll and you have a slider. I just love this recipe. I am going to try baking and then freezing, so all I have to do is a quick turn on the griddle before I serve. YUMMY!!!!

      ★★★★★

      Reply
    10. Marge Teilhaber

      September 20, 2021 at 8:45 pm

      Shane, If I leave out the tamari or soy sauce or aminos and also leave out the maple syrup, I suppose I should not bother, right? Or maybe sub the 2T each with broth? I love soy sauce but I stay away because the sodium makes my ankles swell. Love maple syrup but not in savory foods.

      ★★★★★

      Reply
      • Shane Martin

        September 20, 2021 at 8:56 pm

        Hi, Marge! Have you ever tried coconut aminos? Very low in sodium. I would try that before the broth.

        Reply
    11. Shanna

      September 11, 2021 at 7:28 pm

      I love this marinade. My tofu was delicious. Thanks for the recipe!

      ★★★★★

      Reply
    12. Sandra Polichino

      August 18, 2021 at 4:05 pm

      I am on the third day of a three day fast for the purpose of autophagy, This will be my first meal. I can’t wait.

      Reply
      • Shane Martin

        August 18, 2021 at 5:16 pm

        I hope you enjoy it:)

        Reply
    13. Cyn

      June 03, 2021 at 1:31 pm

      Do you think firm tofu would work? The pieces would then be cooked on a griddle.

      Reply
      • Shane Martin

        June 04, 2021 at 10:44 am

        Yes, just make sure it is regular tofu and not silken. You will also want to press it before using.

        ★★★★★

        Reply
    14. Michelle

      May 01, 2021 at 6:18 pm

      Can you cook on a regular grill?

      Reply
      • Shane Martin

        May 02, 2021 at 10:12 am

        For sure!!!

        ★★★★★

        Reply
    15. Jared

      February 26, 2021 at 3:40 pm

      Came out great!

      ★★★★★

      Reply
      • Shane Martin

        February 26, 2021 at 4:52 pm

        Great to hear, Jared! Thanks for reaching out.

        Reply
    16. Jared

      February 22, 2021 at 11:09 pm

      Can I use regular soy sauce instead of Tamari?

      Reply
      • Shane Martin

        February 23, 2021 at 1:00 pm

        Absolutely!!!

        ★★★★★

        Reply
    17. Kathy Whitaker

      October 01, 2020 at 3:27 am

      Can’t wait to try this😊
      I make Shane and Simple SPICY VEGAN BREAKFAST SAUSAGE PATTIES once a week. I make enough to eat one sausage patty every morning for breakfast.
      Great sausage recipe except I leave out the anise as a matter of personal taste.
      Thank you for sharing such great recipes, I have many Shane and Simple recipes stored in my Anylist app and look forward to adding more S and S recipes in the future 😊

      Reply
    18. Kim

      August 31, 2020 at 6:50 pm

      Wow! It was so easy and has a great flavor from only 30 minutes. I will definitely marinade for longer next time to intensify the great flavor.

      ★★★★★

      Reply
    19. Suzi

      December 01, 2019 at 7:18 pm

      Pressing my tofu now. It is wrapped in a cloth diaper! lol Looking forward to trying it. I’m learning to go vegan and appreciate the simplicity. I’m serving this with your instant pot cabbage recipe.

      Reply
      • Shane Martin

        December 02, 2019 at 11:56 am

        Suzi, that sounds great…and innovative:) Way to go and good luck on your journey. Never hesitate to reach out with a comment or question. Blessings.

        Reply
    20. Angel Hayes

      November 05, 2019 at 10:07 am

      I don’t have a grill pan, but agree with you, I love grill marks. Do you think it would work if I let the George foreman get really hot first? I am going to try it unless you have and think it’s a bad idea. It works with my oil free hash browns but have to let them cook for a really long time so they don’t stick.

      Reply
      • Shane Martin

        November 05, 2019 at 12:18 pm

        I think it’s a great idea:) Lately, I’ve just been using cast iron. Enjoy!

        Reply
    21. Shannon I Duffy

      September 14, 2019 at 7:58 pm

      One of your best recipes! I love it so much I shared with my son.

      ★★★★★

      Reply
      • Shane Martin

        September 15, 2019 at 9:40 am

        Wow! Thank you, Shannon! So glad you liked it. Great to hear from you and hope you are doing well. Miss all of you.

        Reply
    22. Lindsey Hoy

      August 20, 2019 at 9:04 am

      I had this yesterday with steamed broccoli. It is very good.

      ★★★★★

      Reply
      • Shane Martin

        August 20, 2019 at 12:57 pm

        Thank you, Lindsey! We love it with broccoli over rice. So glad you enjoyed it. Peace.

        Reply
    23. Julie

      August 09, 2019 at 12:11 pm

      Going to buy some tofu and make it this weekend! Thanks, Shane! It looks delicious and simple..my favorite! 🙂

      Reply
      • Shane Martin

        August 09, 2019 at 12:13 pm

        Thank you, Julie! I hope you enjoy it. It’s one of our faves. So simple and flavorful. Let me know how it turns out.

        ★★★★★

        Reply

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