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.

This is going to get rid of most of the excess water and only takes about15-20 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-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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5 Stars4 Stars3 Stars2 Stars1 Star

5 from 15 reviews

The best Grilled Tofu recipe.It’s high in protein, low in fat, and requires just5 ingredientsand30 minutes. A simple recipe that’s sure to make you a tofu fan for life.

Author: Shane Martin
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

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

Cook ModePrevent your screen from going dark

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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Reader Interactions

Comments

Carol Ann McCollum
May 10, 2023 at 7:48 pm
Shane…. good grief!! I’m having a problem with your recipes. I need to get out to the garden to plant the gazillion veggie & herb plants I bought…. but… I just sit here printing out recipe after recipe!! Your recipes are amazing!! Thank you for all your efforts & experimentation that it takes to create such healthy vegan recipes for us!! OK… I am turning off my laptop… I am turning off my laptop NOW…. ok…. going out to the garden… now….
Reply
- Shane Martin
  May 14, 2023 at 10:00 am
  Thank you so much…and I’m laughing. LOL!
  Reply
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!!!
  See Also
  Carnivore Egg Pudding Recipe Dolma Recipe (Stuffed Grape Leaves)Cajun Seasoning Recipe (5 Minutes!) - Wholesome Yum The Best Potstickers Recipe - Easy Homemade Potstickers!
  Reply
  - Melissa
    May 13, 2023 at 11:00 am
    When you list the ingredients in the beginning you mention ACV or rice vinegar but when the recipe is actually presented the ACV is missing? Is it in the recipe or no? Thanks!!
    Reply
    - Shane Martin
      May 14, 2023 at 9:59 am
      My bad…it should be in there. I’ll fix that:)
      Reply
      - Sarah
        May 29, 2023 at 10:54 am
        How much ACV? I’d like to try this tonight but not sure how much to add since the recipe doesn’t have ACV listed yet.
        Thanks
      - Shane Martin
        May 29, 2023 at 6:57 pm
        It should be down in the recipe card at the bottom of the post
      - Shelly
        June 24, 2023 at 7:23 pm
        Shane, I still don’t see acv anywhere on the recipe card.
      - Shane Martin
        June 26, 2023 at 1:17 pm
        Just fixed it…it’s 2 Tbsp. Thanks!!!
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
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
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
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
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
Donna
April 27, 2022 at 4:13 pm
Hello from Boston! Could this be cooked in an air fryer? TY 🙂
Reply
See Also
Easy Homemade Ketchup Recipe
- Shane Martin
  April 27, 2022 at 8:11 pm
  For sure.
  Reply
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
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
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
Shanna
September 11, 2021 at 7:28 pm
I love this marinade. My tofu was delicious. Thanks for the recipe!
Reply
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
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
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
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
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
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
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
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
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
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
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
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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FAQs

What type of tofu is best for grilling? ›

Extra-firm only!

This grilled tofu recipe will only work with extra-firm tofu. Don't try making it with soft or silken tofu (or even regular firm tofu, for that matter). All of them will be too soft and watery to hold up on the grill.

Why is restaurant tofu so good? ›

Restaurants understand the power of salt and use it liberally to ensure that tofu is well-seasoned. As masters of flavors, professional chefs know that tofu's porous nature allows it to absorb the flavors it's cooked with, and they use this to their advantage.

Read The Full Story ›

Is tofu good for losing belly fat? ›

If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.

Get More Info Here ›

What happens if you don't press tofu before cooking? ›

And if tofu is vacuumed packed or firm already, you definitely don't need to press it. Here's why: moisture in tofu is a good thing. Tofu is over 80% water, and that moisture is what makes it such a succulent, juicy source of protein. Pressing it can make the tofu unnecessarily dry and strip it of its intended texture.

Discover More ›

How long does grilled tofu last? ›

Tofu that has been cooked and incorporated into a dish will generally last about 4 to 5 days in the refrigerator, or about 3 months in the freezer. This is assuming the tofu hasn't been prepared with other ingredients that have a shorter shelf life, which will in turn shorten the shelf-life of the entire dish.

Get More Info ›

Why won't my tofu get crispy? ›

The key to crispy tofu is to heat the oil in your pan before adding tofu cubes. Coating the pan-fried tofu in corn flour helps create a crispy coating as the cubed tofu cooks in the oil. Another key to getting uber-crispy tofu is removing excess liquid/moisture from it before you cook tofu.

Discover More ›

What kind of tofu is good for cooking? ›

Make sure you select the right texture.

In grocery stores, it ranges from silken to extra-firm. Soft silken tofu would be my choice for blending into desserts or slicing into miso soup, but if you're serving it as a main dish or topping it onto bowls, extra-firm is what you'll need.

Discover More Details ›

Do I want firm or soft tofu? ›

Many recipes gravitate toward the reliability of extra-firm tofu, which is easy to manipulate and not likely to fall apart in dishes. But tofu isn't a one-texture-fits-all ingredient. It's a wondrous flavor sponge, and the softer the texture, the better it will take on seasonings.

Should I get hard or soft tofu? ›

The culinary possibilities of firm and extra-firm are almost the same, but extra-firm tofu doesn't absorb marinades as well. On the other hand, extra-firm is easier to pan-fry, stir-fry or deep-fry. Follow your personal preference.

Read On ›

What kind of tofu is best for meat replacement? ›

As per usual, I highly recommend Super Firm tofu that's vacuum sealed, and doesn't need pressing. You can use Extra Firm, but you'll want to press it and / or bake it longer to dry it out in the oven (I'll explain in more detail below).

Read The Full Story ›