This Grilled Tofu is marinated to perfection and grilled until golden and delicious – it’s the ultimate plant-based summer dinner!
Why you’ll love this
- Flavorful. With our special blend of spices, this tofu is anything but bland!
- Easy. This grilled tofu recipe will be the easiest (and dare I say most delicious) recipe you make this summer!
- Healthy. Tofu makes for a great protein packed dinner.
- Versatile. Eat it as is, throw it in a salad, make it into a sandwich, or serve it over your favorite carb.
Is grilled tofu healthy?
Absolutely! Tofu is a lean source of plant-based protein. It’s also rich in essential amino acids, iron, and calcium.
Ingredients
- Tofu – use 1 (16 oz) block extra-firm tofu. Any brand is fine as long as it’s unseasoned and packed in water.
- Liquids: Oil, Vinegar, Soy Sauce, Worcestershire Sauce, Mustard – any oil will be fine, I like olive oil or avocado oil. Red wine vinegar was used in the original recipe, but balsamic or apple cider would be great substitutes. Use a gluten free alternative for the soy sauce to keep this recipe gluten-free. Be sure to use a vegan Worcestershire sauce, the traditional variety often contains anchovies. Dijon mustard it was used in the original recipe, but yellow mustard would be fine as well.
- Seasonings: Brown Sugar, Garlic Powder, Ground Ginger, Onion Powder, Rosemary, Paprika, Pepper, and Salt – this seasoning blend pairs really nicely with my homemade barbecue sauce, but feel free to use your favorite seasonings. If you’re looking for a refined sugar free alternative to the brown sugar, try honey or maple syrup.
How to make
- Press. Use any method to remove moisture from the tofu.
- Marinate. Whisk together the marinade ingredients in a 9×13 inch baking dish, then marinate for at least hour.
- Grill. Grill tofu on greased grill grates at 400 degrees until golden and caramelized.
Best tofu for grilling
Extra firm tofu is the best for grilling, because it holds its shape the best, meaning it won’t fall apart through the grates of the grill.
How to press tofu
- Tofu Press. If you have one on hand, this is a very easy method for pressing all the liquid out of tofu. Simply follow the included directions.
- Without a Press. Line a rimmed baking sheet with a few layers of paper towels, place the sliced tofu in a single layer on top, topped with a few more layers of paper towels, and place a rimmed baking sheet on top. Put something heavy on top and allow to press for 15 minutes.
How long should you marinate tofu?
Tofu can marinate anywhere from 1 to 48 hours. If you’re pressed for time, 1 hour will be fine, but for the best results I recommend marinating in the fridge overnight.
Tips for grilling tofu
- Get the grill hot. Be sure the grill is preheated and that you are grilling over direct heat. Both of these things will allow you to get those really nice grill marks.
- Baste. This keeps the tofu from drying out and allows it to become very flavorful.
What to serve with grilled tofu
I love serving this over a bed of carbs or some of my favorite summer sides, but this would also make a great salad, sandwich, or stir fry.
How to store
Leftovers will last in a sealed airtight container for up to 5 days in the fridge or in the freezer for up to 3 months.
To enjoy again, thaw overnight in the fridge if frozen, and then reheat in the microwave, on the stove, or in the oven until warm.
– Jennifer
Grilled Tofu
Equipment for this recipe
Ingredients
- 1 (16 oz) block extra-firm tofu sliced crosswise into 8 equal slices (about ½-inch thick)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons soy sauce or gluten free alternative, if necessary
- 2 tablespoons vegan Worcestershire sauce
- 1 tablespoon Dijon mustard
- 2 tablespoons brown sugar
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- 1 teaspoon onion powder
- 1 teaspoon crushed dried rosemary
- ½ teaspoon paprika
- ½ teaspoon ground black pepper
- ½ teaspoon salt
Instructions
- Press the tofu using your preferred pressing method* for about 15 minutes.
- Meanwhile, in a 9x13 inch baking dish, whisk together the marinade: oil, vinegar, soy sauce, vegan Worcestershire sauce, mustard, brown sugar, garlic powder, ground ginger, onion powder, rosemary, paprika, pepper, and salt.
- Place the tofu slices in a single layer in the baking dish and marinate for at least 1 hour, but preferably overnight in the fridge for the best results, flipping once if possible.
- Grease the grill grates and preheat the grill to medium heat (400 degrees).
- Grill tofu over direct heat until golden and caramelized, about 3-5 minutes per side**, basting occasionally.
- Serve with remaining marinade***, if desired or other dipping sauce of choice and enjoy!
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Notes
Nutrition Information
*Note: Nutrition information is estimated and varies based on products used.