Try something different at your next BBQ and make this delicious, marinated Grilled Tofu!
Grilled tofu is an easy dish to prepare. Most of the time is spent pressing the tofu to remove excess moisture. Then, only 15 minutes of marinating time infuses the tofu with incredible flavor. Of course, you can marinate it overnight, but don’t go longer than 24 hours, as it can start to fall apart. I think 30 to 90 minutes is ideal, but that is just my personal opinion.
Tofu provides a nice meaty texture that soaks up any marinade. Grilling adds incredible flavor, a crispy exterior, and a moist, tender interior. Try it on your favorite sandwich bun loaded with the same toppings you would put on a burger. Or pair it with a veggie stir-fry, curry, or a salad. There’s no limit to the many ways you can use it.
Just make sure you use extra-firm tofu instead of silken tofu, as silken tofu is too watery and soft to work in this recipe.
Is Grilled Tofu Healthy?
Grilled tofu is a plant-based protein that is low in calories, fat, and carbohydrates. It also has no cholesterol, which benefits people who want to reduce their dietary cholesterol intake. This naturally vegan and dairy-free dish can be made gluten-free using gluten-free soy sauce, tamari, or coconut aminos. Serving the tofu over a hearty salad provides a delicious, nutritious meal.
What Is Tofu And What Are The Different Types?
Tofu is made from mature white soybeans, not the green ones you may be used to eating at restaurants. The beans are soaked to soften them, ground into a slurry or paste, heated, and strained (separating the milk from the pulp). Then, a coagulant such as magnesium chloride or calcium sulfate is added to the strained milk to curdle it into solids. The curdles are then pressed into a mold to remove excess moisture and create a solid block.
Soft tofu undergoes the least pressing and, thanks to its creamy texture, is ideal for use in desserts. It can also be consumed raw or puréed. Medium-firm tofu’s texture is rougher but can easily crack, so handle it carefully. Its best uses are baking, gentle stir-frying, battering and deep-frying, or fermenting. Firm and extra-firm tofu are the most pressed and drained types of tofu and are extremely versatile, with uses such as pan-frying, battering and deep-frying, baking, boiling, and stir-frying.
Silken tofu skips the curdling process, so it has a silky texture that is great in smoothies, sauces, and dressings. This type of tofu also comes in soft, firm, and extra-firm forms, but should not be substituted when a recipe calls for block tofu, as it does not hold its form the same.
FAQs & Tips
Once grilled, let the tofu come to room temperature before refrigerating in an airtight container for up to 4 days. You can also freeze grilled tofu after refrigerating it. Place it in a freezer bag or container for up to 3 months, then thaw it overnight in the fridge. Freezing changes the texture, so expect it to be more “meaty” once it is thawed.
Oiling the grill grates helps prevent sticking. I recommend using a good grill brush, such as a silicone one, to spread a layer of oil on the grates. Make sure your grill is hot before adding the tofu. Also, allow the tofu to cook for 3 to 4 minutes per side to develop grill marks. If you turn it too quickly, it is more likely to stick.
Although the easiest way is with a tofu press, there is no reason to spend extra money on another kitchen gadget. Wrapping your tofu in a clean towel or layers of paper towels and pressing it under a heavy pan (such as a cast iron skillet) is sufficient.
Serving Suggestions
Grilled tofu is a versatile plant protein you can use in more ways than one can imagine. Some of my favorite pairings include Vegan Fried Rice, Coconut Rice, Curry Noodles, and Asian Noodle Salad. Serve it with some Grilled Sweet Potatoes, Grilled Zucchini, and for dessert, make this delicious Grilled Peaches Recipe.
Grilled Tofu
Ingredients
- 1 14-ounce block extra-firm tofu drained
- 2 tablespoons olive oil
- 1 1/2 tablespoons tamari or soy sauce
- 2 tablespoons maple syrup
- Zest and juice of 1 lemon
- 2 garlic cloves minced
- Salt to taste
- Pepper to taste
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- Oil for the grill
- Chopped green onion for garnish (optional)
Instructions
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Wrap the tofu in paper towels and set a heavy object (like a cast iron skillet) on top. Let it press for about 30 minutes to remove excess water.
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In a bowl, combine olive oil, tamari, maple syrup, lemon zest and juice, minced garlic, salt, pepper, smoked paprika, and onion powder.
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Slice the pressed tofu into four equal slabs and coat each side with the marinade. Let it marinate for at least 15 minutes to soak up the flavors.
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Heat your grill or grill pan to medium-high. Use oil to brush the grates, which helps prevent sticking. Add the tofu slabs to the grill and cook for 3-4 minutes on each side until charred and easily releasing from the grates.
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Once cooked, take them off the grill and serve right away. If desired, drizzle with a little reserved marinade and sprinkle with green onions, if using.
Nutrition
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