The Best Grilled Tofu Recipe (2024)

Published: Sep 23, 2020 · Modified: Jan 20, 2024 by Shane Martin · This post may contain affiliate links.

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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 myCashew 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 purchasesuper firm tofuwhich 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 atofu press. It’s very easy to use and inexpensive. If you don’t have atofu pressit’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 acutting boardor plate, set another plate on top, and place something heavy on top. A cast-ironskillet, books, or canned goods work really well.

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-stickgrill panover 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 agrill panyou can very easily bake the tofu.

Preheat your oven to375˚F,line a rimmedbaking sheetwithparchment paper, lay out the tofu in a single layer, and bake for15 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 withpickled veggiesandcashew mayo.
Serve it overInstant Pot Brown Ricewith 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 to1 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 onInstagramwith the hashtag#shaneandsimple. I want to see your work. Enjoy!

The Best Grilled Tofu Recipe

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Ingredients

UnitsScale

1 block extra firm tofu (NOT Silken)
¼ cup fresh lime juice
2 Tablespoons of apple cider vinegar
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

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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-stickgrill panover 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!

Equipment

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

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FAQs

What kind of tofu is best for grilling? ›

Firm, non-silken tofu is best for grilling. Tofu comes in two basic forms: silken and cottony, which are made using two different coagulating agents. Within these two categories, you'll find varying degrees of firmness from custardy soft to very firm and meaty, depending on their final water content.

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What is the secret to cooking tofu? ›

First, drain and press the tofu.

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you're short on time, just drain the tofu and gently press it in a kitchen towel or paper towels over the sink. The tofu won't be as firm this way, but it will still be delicious!

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How do you keep tofu from sticking to the grill? ›

Before you put your tofu on the grill, get your grill grates scrubbed off with a grill brush and lubricate them with a thin coat of olive oil. This helps prevent stickiness, as well as removes any gunk on your grill grates that could affect the taste of your tofu.

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What do you marinate tofu in? ›

In a mixing bowl or measuring cup with a spout, whisk together the marinade: soy sauce, maple syrup, rice vinegar, olive oil, sesame oil, garlic powder, smoked paprika, ginger, and Sriracha. Drizzle over the tofu. If any pieces look bare, turn them over in the marinade a few times so all of the sides are coated.

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Do I have to marinate tofu? ›

Tofu has very little flavour itself but soaks up almost every flavour you add to it. When you put tofu in a stew or simmer it in a broth, you don't need to marinade it beforehand, as it absorbs all of the flavours during cooking. But for all other types of preparations, it's better to marinate the tofu first of all.

Why is my tofu not getting crispy? ›

For Perfect, Crispy Tofu, Stop Making These 5 Mistakes

You're using a soft or silken tofu. ...
You're not pressing out excess moisture. ...
You're not coating the tofu. ...
You're deep frying your tofu. ...
You're keeping the heat too low.

Jan 22, 2020

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Why is my tofu so tasteless? ›

Plain tofu has no specific flavor and is honestly, quite bland. This might be why people tend to hate it but the fact that it's bland is exactly why we should LOVE it. The texture of tofu is more important than the taste- all the different types of tofu have different textures.

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What to eat with tofu? ›

What to serve with tofu. These easy tofu meals go well with white rice, toasted bread, or noodles.

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What is the healthiest tofu? ›

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content. Silken tofu contains the most water, while firm tofu is drier and more dense.

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What is the best tofu for cooking? ›

Extra firm tofu has the tightest curds and can stand up to hearty cooking methods, such as pan frying and baking. Firm tofu is often used in traditional Asian soups such as hot and sour soup and miso soup.

Which is the best tofu to use? ›

In general, I find that firm and extra-firm tofu are the most useful because they're versatile. They hit the tofu texture sweet spot—soft enough to absorb flavor but hardy enough to be cooked without risk of falling apart.

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Which tofu to cook with? ›

Extra-firm tofu is versatile, whether pan-frying, stir-frying, grilling, or baking. It's a great option for getting crispy tofu. Super-firm tofu is best option for grilling, or where you need the tofu to remain very compact and dense.

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