When it comes to vegetarian protein, you can’t beat big chunks of marinated tofu! It’s ready in 30 minutes and you can add it to most meals.
You guys, this recipe is so simple and your tofu has never tasted this good. We think you’ll love it in our protein bowl with peanut sauce, mango, and easy pickled red onions.
Introduction
Tofu is my (Nico) favorite plant-based protein because it’s the only one that makes me feel completely satiated after a long day of work 😋.
Marinating the tofu is a great way to add flavor to this otherwise flavorless food. Honestly guys, it’s delicious made this way. And it’s super simple, no lengthy marinated time needed.
We borrowed this quick marinade technique from our Tofu Tikka Masala and Vegan Butter Chicken recipes: it has yogurt, lemon juice, spices, herbs, and garlic. It’s so good! 🤤
Like in our BBQ Tofu marinated in BBQ Sauce, the most important tip that no-one ever tells you is to pull the tofu apart with your hands (don’t cut it with a knife) so that the thick marinade sticks to the rugged tofu chunks beautifully.
You’ll find yourself using this recipe in all kinds of meals; it’s the perfect protein boost for delicious salads, wholesome soups, and comforting pasta dishes.
Try it dipped in vegan ranch dressing, peanut sauce, or marinara sauce, or add it to one of our easy vegetarian dinners.
Instructions
Step 1: Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.
To a large mixing bowl, add all the marinade ingredients: Greek yogurt or non-dairy yogurt, olive oil, soy sauce, lemon juice, grated garlic, onion powder, salt, black pepper, smoked paprika, dried dill, and dried oregano.
Stir until well combined.
Step 2: Drain the tofu from its package and pat it dry with paper towels to remove excess moisture.
Break the tofu apart with your hands into bite-size pieces and add it to the bowl with the marinade.
Gently toss the tofu in the marinade until fully coated.
Tip: The rugged surface of hand-pulled tofu makes it easy for the marinade to stick. There’s no need to press the tofu.
Step 3: Arrange the pieces on a single layer on a baking tray lined with parchment paper.
Bake in the oven at 400°F or 200°C for 30 minutes or until the tofu is golden brown.
Did you see how easy it was? You can add marinated tofu to most dishes. Louise and I often put it on a plate with a squeeze of lemon and parsley.
You can also use it to make tofu salad; it’s great with vegan ranch dressing and easy pickled red onions.
If you tried this Marinated Tofu recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Marinated Tofu
Ingredients
- 16 ounces tofu firm or extra firm
- ½ cup Greek yogurt or non-dairy yogurt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon soy sauce
- 2 cloves garlic grated
- 1 teaspoon onion powder optional
- 1 teaspoon smoked paprika
- 1 teaspoon dried dill
- ½ teaspoon dried oregano
- 1 teaspoon salt
- 2 twists black pepper
Instructions
- Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.To a large mixing bowl, add ½ cup Greek yogurt, 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 tablespoon soy sauce, 2 cloves garlic (grated), 1 teaspoon onion powder, 1 teaspoon smoked paprika, 1 teaspoon dried dill, ½ teaspoon dried oregano, 1 teaspoon salt, and 2 twists black pepper.Stir until well combined.
- Drain 16 ounces tofu from its package and pat it dry with paper towels to remove excess moisture.Break the tofu apart with your hands into bite-size pieces and add it to the bowl with the marinade.Gently toss the tofu in the marinade until fully coated.
- Arrange the pieces on a single layer on a baking tray lined with parchment paper.Bake in the oven at 400°F or 200°C for 30 minutes or until the tofu is golden brown.
- You can add marinated tofu to most dishes. Louise and I often put it on a plate with a squeeze of lemon and parsley.You can also use it to make a salad or grain bowl.
Video
Notes
Tips
- There’s non need to press the tofu.
- Pull tofu apart by hand into rugged and irregular pieces for better marinade adhesion.
- Use a thick marinade as tofu doesn’t absorb much flavor.
Substitutions
- Firm tofu: also works with extra firm. Avoid soft tofu.
- Yogurt: thick Greek-style yogurt is best. Use non-dairy yogurt to make this vegan.
- Olive oil: substitute another vegetable oil.
- Lemon juice: substitute rice vinegar.
- Soy sauce: substitute tamari sauce to make this gluten-free.
- Garlic or garlic powder.
- Smoked paprika or a few drops of liquid smoke.
Storage
- Make ahead: Marinated tofu is an excellent recipe for meal prep as it keeps well in the fridge for 4 days. Note that reheated marinated tofu is chewier than freshly made marinated tofu.
- Refrigerator: Keep it in an airtight container for 4 days.
- Freezer: Transfer to a freezer-friendly container and freeze for 3 months.
- Thaw & Reheat: defrost in the fridge for a few hours. Warm it in the microwave for 2 minutes.
Nutrition
More easy tofu recipes
Tofu is so versatile you can make it a million different ways: check out our baked tofu, air fryer tofu, tofu meatballs, grilled tofu, and fried tofu for other simple basics.
Some other delicious tofu dishes we think you’ll like are:
Or have a peak at our 30+ easy tofu recipes.
A great recipe, grazie mille!
Hi, did you change the post of the recipe? I thought the recipe featured different versions of tofu marinades and I liked the one with soy sauce without yogurt but I can’t find it anywhere on your blog. Could I please have the recipe for the soy sauce marinade without the yogurt?
Hi Pam,
Thanks so much for reaching out! We did update the post, which might be why you’re not seeing the version you remember. Here is the soy sauce recipe:
3 tbsp soy sauce
1 tbsp olive oil
1 tbsp maple syrup
1 tsp apple cider vinegar or rice vinegar
0.5 tsp garlic powder
Optional: a pinch of chili flakes or paprika for extra flavor
Just press the tofu, slice it, and let it marinate for at least 30 minutes before baking or pan-frying. I hope this is the one you were looking for — and thanks again for your support!
Kindest,
Louise
The day I made this it tasted kind of plain to me. But then every day after, it just tasted so amazing! Maybe time for the flavors to settle and the texture to harden. This will be a new staple. Thank you!
Hi Emmie, oh, I love that — some recipes really do get better with time, and I’m so glad this one grew on you!
It’s wonderful to hear it’s becoming a new staple. Thanks so much for sharing your experience!
Kindest,
Louise
The day I made this it tasted kind of plain to me. But then every day after, it just tasted so amazing! Maybe time for the flavors to settle and the texture to harden. This will be a new staple. Thank you!