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5 stars (2 ratings)

Grilled Tofu

This Grilled Tofu recipe marinates thick slabs of tofu in a delicious marinade before they’re charred to perfection on the grill. It’s an easy way to cook tofu and one of the best plant proteins for grilling season!
Prep Time15 minutes
Cook Time15 minutes
Pressing and marinating1 hour 30 minutes
Total Time2 hours
Course: Side Dish
Cuisine: Asian-inspired
Servings: 4 servings
Calories: 335kcal
Author: Nora Taylor

Ingredients

  • (2) 14.5 ounce blocks extra-firm tofu or super firm
  • 1/2 cup low sodium soy sauce or tamari
  • 1/4 cup avocado oil or canola oil
  • 6 tablespoons seasoned rice vinegar
  • 2 teaspoons toasted sesame oil
  • 1/2 teaspoon garlic powder
US Customary - Metric

Instructions

  • Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press for 30 minutes, or up to an hour.
  • In a small bowl, whisk the soy sauce, avocado oil, seasoned rice vinegar, sesame oil and garlic powder to combine.
  • Slice the tofu into thick slices, about 4 slices per block of tofu. Place in a large shallow dish (or large ziplock type bag), then pour the marinade over the tofu.
  • Cover and place in the refrigerator to marinate for at least 1 hour, or even overnight. The longer you marinate, the more flavor. But I wouldn't go over 24 hours.
  • Preheat an outdoor grill (or indoor grill pan) over medium-high heat and lightly oil. Remove the tofu from the marinade (but keep it nearby) and place on the hot grill. Cook for about 5-7 minutes on each side until golden brown marks appear. Turn with a metal spatula or fork, carefully loosening the tofu from the grate. Cook 5-7 minutes on the other side, then transfer to a platter and cover to keep warm.
  • If desired, pour the reserved marinade into a saucepan and simmer for about 3 minutes. Pour as much as desired over the tofu for even more flavor and serve.

Notes

  1. Use only extra-firm tofu that has been pressed well, OR the super firm variety (which does not need pressing).
  2. May use gluten free tamari for gluten free grilled tofu.
  3. Another vegetable oil works in place of avocado, like vegetable, canola or even olive oil.
  4. Leftover tofu keeps in the refrigerator for 4-5 days.

Nutrition

Serving: 1of 4 servings | Calories: 335kcal | Carbohydrates: 7g | Protein: 21g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 13g | Sodium: 1156mg | Potassium: 117mg | Fiber: 2g | Sugar: 1g | Vitamin C: 0.01mg | Calcium: 268mg | Iron: 3mg