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    Home » 30 Minute Meals

    Grilled Tofu

    Published: Jun 14, 2023 · by Nico Pallotta

    Jump to Recipe

    Grilled tofu is a quick and easy protein-packed recipe you can make in 10 minutes on a grill pan or grill and season with your favorite sauces and condiments.

    With its smokey and slightly charred exterior and tender interior, grilled tofu is a versatile, healthy, and nutritious alternative to traditional grilled meats.

    Grilled tofu on a pan with fork and a hand
    On this page:
    • No pressing and no marinade? Why?
    • Ingredients for grilled tofu
    • How to make grilled tofu
    • Variations
    • Serving Suggestions
    • More recipes to serve with grilled tofu
    • Tips
    • Questions
    • Storage
    • More tofu recipes
    • More grilled recipes
    • Recipe

    You will love this simple recipe for grilled tofu because it's:

    • TASTY. With a smokey, slightly charred exterior and tender interior, it's the perfect grilled chicken substitute.
    • EASY. Without pressing or marinating the tofu, this recipe is the easiest.
    • QUICK. It's ready in just 10 minutes (we timed it).
    • VERSATILE. You can serve it with your favorite sauces and condiments, add it to grain bowls, stuff it in wraps, or serve it as a side protein boost.

    And while most recipes will tell you to press the tofu and marinate it for hours, we take the opposite approach.

    Grilled Tofu with paprika

    No pressing and no marinade? Why?

    PRESSING: pressing makes the tofu dry and crumbly as it loses its structural integrity.

    When living in Asia, where tofu is a staple, we've never seen anyone press tofu. And so we don't.

    MARINATING: tofu doesn't absorb that much flavor from a marinade. It doesn't matter how long you marinate it. The best way to add flavor to tofu is to serve it with a rich and tasty sauce.

    SPEED: when we stopped obsessing about pressing and marinating, we realized that actually, tofu is excellent the way it is.

    This saves a ton of time in the kitchen, and we can add a delicious and healthy plant-based protein to our meals in about 10 minutes 🤯.

    So in this blog post, we'll show you how to grill tofu in 10 minutes and how to serve it with delicious sauces and condiments to make it taste the best.

    Ingredients for grilled tofu

    Grilled tofu ingredients

    Tofu

    Choose a firm or extra firm tofu so it doesn't fall apart on the grill pan.

    If you are lucky enough to live in a country where you can find flavored tofu, go ahead and grill smoked tofu and other flavored firm tofu blocks.

    Avoid soft or silken tofu, as it will fall apart on the grill.

    Olive oil

    We use extra virgin olive oil for grilling tofu. Substitute avocado oil for olive oil.

    Salt and pepper

    Tofu needs a generous amount of salt to taste good and some black pepper.

    Spices (optional)

    We recommend adding spices and sauces after grilling so they don't burn. Also, spices are optional; you can vary them based on the dish you are serving with the grilled tofu.

    Some excellent spices are smoked paprika, chipotle powder, curry powder, sumac, za'atar, and dried rosemary.

    Grilled Tofu with paprika

    How to make grilled tofu

    Take firm or extra-firm tofu from the package, pat it dry with kitchen paper, and slice it into ¼ inch (7 mm) slices.

    Tip: there's no need to press the tofu.

    hands and tofu block

    Transfer the tofu slices onto a plate and toss with olive oil, a generous pinch of salt, and black pepper.

    Make sure the tofu is fully coated in the oil on all sides.

    Tip: there's no need to marinate; just season and grill.

    Tofu slices on a plate

    Ensure your grill grates or pan is clean, then warm it up.

    Add the tofu and grill it on medium heat for 3 minutes without touching it.

    Turn the slices around with the help of a flat wooden or metal spatula and grill for 3 more minutes on the other side.

    Time can vary depending on your grill. Ensure your tofu is slightly charred and golden outside but still tender inside.

    Turning the tofu on a pan

    Variations

    Grilled tofu skewers

    Cut the tofu, zucchini, bell peppers, and red onion into bite-size cubes.

    Arrange on metal skewers (or wooden skewers) alternating bell pepper, tofu, zucchini, and onion, and repeating until the skewer is full.

    Toss skewers with olive oil, salt, and black pepper and grill for 2 to 3 minutes per side.

    Serve with your favorite sauce.

    Serving Suggestions

    Pair grilled tofu with a tasty sauce

    The best way to add flavor to grilled tofu is to serve it with a tasty sauce. Our favorites are:

    Sesame noodles with extra peanut sauce

    Peanut sauce

    Blend or whisk together:

    • ½ cup (130 grams) peanut butter
    • ⅓ cup (80 grams) soy sauce
    • 3 tablespoons (45 grams) lime juice or rice vinegar
    • 2 tablespoons (30 grams) maple syrup or brown sugar
    • 2 teaspoons (8 grams) sriracha sauce or ¼ teaspoon red pepper flakes
    • 1 clove garlic grated
    • 1 teaspoon ginger grated

    Sesame Peanut Sauce

    Blend or whisk together:

    • 3 tablespoons tahini
    • 3 tablespoons peanut butter
    • 4 tablespoons soy sauce
    • 2 tablespoons sesame oil
    • 2 tablespoons rice vinegar or lime juice
    • 2 tablespoons sugar
    • 1 teaspoon ginger grated
    • 1 clove garlic grated
    • 2 teaspoons sriracha sauce or ½ teaspoon red pepper flakes

    Chimichurri

    grilled vegetables and tofu

    Stir together:

    • ½ packed cup (15 grams) parsley finely chopped
    • 2 cloves garlic minced
    • ¼ teaspoon red pepper flakes
    • ¼ teaspoon dried oregano
    • ½ teaspoon salt
    • ⅓ cup (80 grams) extra virgin olive oil
    • 2 tablespoons (30 grams) red wine vinegar

    BBQ Sauce

    To make homemade barbecue sauce, add ingredients to a saucepan and simmer for 15 - 20 minutes, stirring often, till the sauce thickens.

    • 1 cup ketchup
    • 2 tablespoons soy sauce or tamari
    • 2 tablespoons apple cider vinegar
    • 2 tablespoons brown sugar or maple syrup, or agave syrup
    • 1 tablespoon mustard
    • 1 teaspoon garlic powder
    • 1 teaspoon smoked paprika

    Also excellent with Vegan mayo and Chipotle sauce.

    Buddha Bowl with Grilled Tofu

    Tofu bowl with avocado, mango and red cabbage

    Our Buddha Bowl with grilled tofu, juicy mango, creamy avocado, crunchy red cabbage, peanut sauce, and tangy pickled red onions is a fabulous combination of flavors and texture. It is excellent for a nutritious and tasty meal.

    Check out our Buddha Bowl recipe.

    Creamy Sesame Noodles

    Sesame noodles with grilled tofu, mango, and cucumber

    Our creamy and tasty sesame noodles, which we make with chewy linguine, cool cucumber, and juicy mango, and excellent with grilled tofu.

    Check out our sesame noodles recipe.

    More recipes to serve with grilled tofu

    • Peanut noodles (add it on top and drizzle with peanut sauce)
    • Tofu salad (substitute grilled tofu for fried tofu)
    • Grilled eggplant, grilled zucchini, or grilled asparagus
    • Creamy pasta salad (excellent as a BBQ side dish)
    • Yaki udon (grilled tofu is excellent for stir-fries, and you can substitute it for diced tofu)
    • Peanut noodles with broccoli and sesame seeds
      Peanut Noodles
    • Creamy pasta salad with mayo and olives
      Creamy Pasta Salad
    • Tofu Salad with dressing
      Tofu Salad
    • grilled eggplants on a platter
      Grilled Eggplant

    Tips

    Here are some tips for grilling tofu:

    • Clean your grill grates or grill pan before grilling tofu.
    • Slice the tofu into ¼ inch to ½ inch thick slices.
    • Toss the tofu in a generous drizzle of olive or avocado oil, salt, and pepper (avoid sticky marinades, just use olive oil).
    • Don't touch or move the tofu while it grills.
    • Turn it once with the help of a flat and thin wooden or metal spatula. Avoid using tongues.
    • Serve it with a tasty sauce like peanut sauce, sesame sauce, or barbecue sauce.
    Grilled Tofu with paprika

    Questions

    What tofu is good for grilling?

    Regular tofu, firm tofu, and extra-firm tofu are excellent for grilling.
    Avoid soft tofu and silken tofu.

    Does tofu stick to the grill?

    Tofu may stick to your grill. To prevent tofu from sticking to the grill:
    1. Clean your grill grates or grill pan before grilling tofu
    2. Toss the tofu in a generous drizzle of olive or avocado oil, salt, and pepper (avoid sticky marinades, just use olive oil).
    3. Don't touch or move the tofu while it grills.
    4. Turn it once with the help of a flat and thin wooden or metal spatula. Avoid using tongues.

    How do you press tofu for grilling?

    There is no need to press firm or extra-firm tofu for grilling. Take the tofu out of the package, drain it, and pat it dry with kitchen towels. Then cut it, toss it in olive oil, salt, and pepper, and grill for 3 minutes per side.

    Storage

    Storage: keep leftovers in an airtight container in the fridge for up to 3 days.

    Reheat: warm in the microwave for 60 seconds.

    Freezer: you can freeze grilled tofu for up to 3 months and thaw in the microwave.

    More tofu recipes

    • Fried tofu (tofu cubes, paprika, chili powder, garlic powder, etc.)
    • Marinated tofu (mustard, soy sauce, apple cider vinegar, oregano, tofu, etc.)
    • Air fryer tofu (garlic powder, soy sauce, corn starch, tofu, olive oil, etc.)
    • Braised tofu (bell pepper, mushroom, scallion, garlic, tofu, soy sauce, etc.)
    • Steamed tofu (cherry tomato, lemon, olives, capers, tofu, olive oil, etc.)
    • Fried tofu with fork
      Fried Tofu
    • braised tofu on a white plate
      Braised Tofu
    • crispy air fryer tofu
      Air Fryer Tofu
    • marinated tofu on rice
      Marinated Tofu

    More grilled recipes

    • Grilled zucchini
    • Easy grilled eggplant
    • Grilled asparagus
    • grilled eggplants on a platter
      Grilled Eggplant
    • Grilled Zucchini on a platter
      Grilled Zucchini
    • grilled asparagus
      Grilled Asparagus

    For many more tofu ideas, check out our tofu category page.

    Recipe

    Grilled tofu and silver fork

    Grilled Tofu

    Author: Nico Pallotta
    Grilled tofu is a quick and easy protein-packed recipe you can make in 10 minutes on a grill pan or grill and season with your favorite sauces and condiments.
    With its smokey and slightly charred exterior and tender interior, grilled tofu is a versatile, healthy, and nutritious alternative to traditional grilled meats.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 4 minutes mins
    Cook Time 6 minutes mins
    Total Time 10 minutes mins
    Course Basic, Main-protein
    Cuisine American
    Servings 3 - 4 people
    Calories 210 kcal

    Equipment

    • Grill pan or grill

    Ingredients
     
     

    • 16 ounces tofu firm or extra-firm
    • 2 tablespoons olive oil or avocado oil
    • 1 teaspoon salt
    • ¼ teaspoon black pepper

    SERVE IT WITH

    • Peanut sauce, Sesame sauce, Chimichurri, or BBQ sauce instructions in "serving suggestions" chapter above
    Keep screen on

    Instructions
     

    • Take tofu from the package, pat it dry with kitchen paper, and cut it into ¼ inch (7 mm) slices.
      Tip: there's no need to press the tofu.
      hands and tofu block
    • Transfer the tofu slices onto a plate and toss with olive oil, salt, and black pepper.
      Make sure the tofu is fully coated in the oil on all sides.
      Tip: there's no need to marinate. It's best to add a tasty sauce later.
      Tofu slices on a plate
    • Ensure your grill is clean, then warm it up.
      Grill the tofu on medium heat for 3 minutes without touching it.
      Turn the slices around with the help of a flat spatula and grill for 3 more minutes on the other side till golden and slighlty charred outside.
      Tip: At this stage you can sprinkle with your favorite spices like smoke paprika, za'atar, cayenne pepper, or other.
      Grilled Tofu with paprika
    • The best way to add flavor to grilled tofu is to serve it with a tasty sauce.
      Our favorites are peanut sauce, sesame sauce, BBQ sauce, and Chimichurri sauce. Instructions in the serving suggestions chapter above.
      Sesame noodles with extra peanut sauce

    Video Recipe

    Grilled Tofu and how to serve it

    Notes

    Nutrition information is an estimate for 1 large serving of grilled tofu out of 3 servings.
    STORAGE
    Storage: keep leftovers in an airtight container in the fridge for up to 3 days.
    Reheat: warm in the microwave for 60 seconds.
    Freezer: you can freeze grilled tofu for up to 3 months and thaw in the microwave.
    ALSO ON THIS PAGE
    • No pressing and no marinade? Why?
    • Variations
    • Serving Suggestions
    • More recipes to serve with grilled tofu
    • Tips
    • Questions
    • More tofu recipes
    • More grilled recipes

    Nutritional Values

    Nutrition Facts
    Grilled Tofu
    Amount per Serving
    Calories
    210
    % Daily Value*
    Fat
     
    16
    g
    25
    %
    Saturated Fat
     
    2
    g
    13
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    9
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    2
    mg
    0
    %
    Carbohydrates
     
    4
    g
    1
    %
    Dietary Fiber
     
    1
    g
    4
    %
    Sugar
     
    0.5
    g
    1
    %
    Protein
     
    13
    g
    26
    %
    Vitamin A
     
    1
    IU
    0
    %
    Vitamin E
     
    1
    mg
    7
    %
    Vitamin K
     
    6
    µg
    6
    %
    Calcium
     
    190
    mg
    19
    %
    Folate
     
    0.03
    µg
    0
    %
    Iron
     
    2
    mg
    11
    %
    Manganese
     
    0.02
    mg
    1
    %
    Magnesium
     
    0.3
    mg
    0
    %
    Zinc
     
    0.01
    mg
    0
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked this grilled tofu recipe, you might also enjoy:

    • Easy vegan side dishes
      30 Vegan Side Dishes
    • Meatless meals for easy dinners
      40 Easy Meatless Meals
    • Vegetarian lunches
      35 Best Vegetarian Lunch Ideas
    • Grain bowl recipes with ancient grains and pseudo grains
      25 Easy Grain Bowl Recipes

    « 30 Easy Tofu Recipes
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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

    Trending

    • lentil curry with basmati rice
      Lentil Curry
    • Rice salad with olives and tomatoes
      Rice Salad
    • Creamy pasta salad with mayo and olives
      Creamy Pasta Salad
    • Black bean salad with lime and avocado
      Black Bean Salad

    Seasonal

    • Broccoli salad in a white bowl
      Broccoli Salad
    • Dill Potato Salad
    • Buddha bowl with grilled tofu, mango, and peanut sauce
      Buddha Bowl
    • zucchini fritters with tzatziki
      Zucchini Fritters

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