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.
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!
Table of Contents
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.
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
How To Make Grilled Tofu
You can grill tofu on a nonstick grill pan or an outside grill.
- Combine marinade ingredients in a small bowl, mix well, and set aside while tofu is pressed.
- 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.
- 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.
- 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.
- 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.
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.
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
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!
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The Best Grilled Tofu Recipe
- Prep Time: 20 minutes
- Marinate Time: 30 minutes
- Cook Time: 10 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Vegan Main Dishes
- Method: Grill
- Cuisine: Vegan
- Diet: Vegan
Description
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.
Ingredients
- 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
- 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.
- Combine marinade ingredients in a small bowl, mix well, and set aside while tofu is pressed.
- 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.
- 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.
- 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.
- Remove from the pan, brush with a bit of the leftover marinade, and enjoy!
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.
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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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!
★★★★★
Thank you!
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!
Sounds interesting, but I’ve never tried it.
My son can’t have citrus. Would ACV work as an alternative?
ACV is always my go-to sub for lemon and lime juice.
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.
★★★★★
Question: Can I use a regular grill (now that it’s the season!) for this if I use a grill-pan of some kind?
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!
Hello from Boston! Could this be cooked in an air fryer? TY 🙂
For sure.
Finally!! A tofu recipe that I love!! Thank you for creating all of your great recipes.
★★★★★
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!!!!
★★★★★
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.
★★★★★
Hi, Marge! Have you ever tried coconut aminos? Very low in sodium. I would try that before the broth.
I love this marinade. My tofu was delicious. Thanks for the recipe!
★★★★★
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.
I hope you enjoy it:)
Do you think firm tofu would work? The pieces would then be cooked on a griddle.
Yes, just make sure it is regular tofu and not silken. You will also want to press it before using.
★★★★★
Can you cook on a regular grill?
For sure!!!
★★★★★
Came out great!
★★★★★
Great to hear, Jared! Thanks for reaching out.
Can I use regular soy sauce instead of Tamari?
Absolutely!!!
★★★★★
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 😊
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.
★★★★★
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.
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.
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.
I think it’s a great idea:) Lately, I’ve just been using cast iron. Enjoy!
One of your best recipes! I love it so much I shared with my son.
★★★★★
Wow! Thank you, Shannon! So glad you liked it. Great to hear from you and hope you are doing well. Miss all of you.
I had this yesterday with steamed broccoli. It is very good.
★★★★★
Thank you, Lindsey! We love it with broccoli over rice. So glad you enjoyed it. Peace.
Going to buy some tofu and make it this weekend! Thanks, Shane! It looks delicious and simple..my favorite! 🙂
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.
★★★★★