Marinated tofu with a creamy Greek yogurt marinade is an easy, protein-rich recipe that bakes up tender, flavorful, and golden. It’s perfect for meal prep and adds satisfying protein to salads, grain bowls, wraps, and more.
Want more delicious ways to cook tofu? Our baked tofu, fried tofu, and air fryer tofu are simple, flavorful, and perfect for busy weeknights.
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Why you’ll love our Greek Yogurt Marinated Tofu
Looking to add a delicious, protein-rich option to your weekly dinner rotation? 😋 This high protein baked tofu is one of our absolute favorite flexitarian tofu recipes because it makes plant-based protein accessible, simple, and incredibly flavorful.
Tofu is an exceptional, nutrient-dense whole food that provides high-quality protein while being naturally low in saturated fats. Incorporating it into your routine easily supports a balanced diet, offering a versatile foundation that keeps you feeling energized and satisfied throughout the day. 🌿
To make this recipe extra special, Louise and I coated the tofu in a luscious Mediterranean tofu marinade made with Greek yogurt, garlic, and herbs. It adds a wonderfully creamy texture and savory depth while keeping the dish wholesome, light, and deeply satisfying. 🧄
Whether you are fully plant-focused or simply exploring new ways to vary your protein sources, this oven-baked dish proves that eating well never means sacrificing big, bold flavor.
P.S. Wondering what to serve with marinated tofu? It’s delicious with our Asian Noodle Salad, Piccata Chickpea Salad, or Asian Cabbage Salad for a fresh, balanced meal.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Firm or Extra-Firm Tofu: The best way to season firm tofu starts with a sturdy base. Substitute tempeh, paneer, or halloumi.
- Greek Yogurt: Creates a creamy Greek yogurt tofu marinade that clings to every bite. Substitute low-fat Greek yogurt or Skyr for even more protein, or a thick, unsweetened non-dairy yogurt.
- Olive Oil: Adds richness and helps the spices bloom. Substitute avocado oil.
- Soy Sauce: Delivers rich umami flavor. Substitute tamari for a gluten-free option or coconut aminos.
- Grated Garlic: Adds a sharp, savory bite. For garlic-intolerant cooks, substitute garlic-infused olive oil.
- Dried Oregano: Brings an earthy, aromatic punch to every bite. Substitute dried dill, Italian seasoning, dried thyme, or za’atar.
- Spices (Smoked Paprika & Onion Powder): Delivers warm smokiness and depth. Substitute sweet paprika with a dash of cumin or chipotle powder.
- Salt & Black Pepper: Enhances and balances the entire Mediterranean flavor profile.
How to Make Marinated Tofu
Step 1: Mix the Marinade
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the Greek yogurt, olive oil, soy sauce, grated garlic, onion powder, salt, black pepper, smoked paprika, and dried oregano. Whisk until you have a smooth, creamy marinade.
Step 2: Tear the Tofu
Drain the tofu and pat it dry with a few paper towels to remove excess surface moisture.
Instead of slicing it, use your hands to break the block into rough, bite-sized pieces. Hand-torn tofu creates craggy edges that naturally grab onto the thick marinade.
Step 3: Toss in the Marinade
Add the tofu to the bowl and gently toss until every piece is evenly coated.
Arrange the coated tofu in a single layer on the prepared baking sheet, leaving a little space between the pieces so they brown evenly.
Step 4: Bake
Bake for 30 minutes, or until the edges are golden brown.
Enjoy your marinated tofu warm as a protein-rich addition to grain bowls, salads, wraps, or roasted vegetables. Finish with a squeeze of lemon and fresh herbs, if you like.
Serving Ideas
Marinated tofu is incredibly versatile and makes an effortless protein base for quick lunches, grain bowls, and dinner spreads:
- In Grain & Protein Bowls: Toss these baked pieces into a colorful Mediterranean Bowl or spoon them over a base of fluffy grains with fresh herbs for a quick meal.
- On Fresh Salads: Add a warm, savory protein boost to a crisp Lemon Orzo Salad or fold them into a classic Tofu Salad. Top with our Ranch Dressing and Pickled Onions.
- Pita & Wrap Filling: Tuck the baked pieces into warm, fluffy Pita Bread alongside a spoonful of tangy Tzatziki and crunchy Quick Pickled Red Onions.
- Simple Plate: Serve it straight out of the oven drizzled with olive oil, a squeeze of fresh lemon juice, and a handful of chopped flat-leaf parsley.
Tips
- Use firm or extra-firm tofu: Softer varieties are too delicate and won’t hold their shape during mixing and baking.
- Don’t press the tofu: Simply pat it dry with paper towels to remove excess surface moisture. Pressing isn’t necessary here and can make the tofu drier and more fragile. Hand-torn pieces hold the creamy yogurt marinade beautifully without the extra step.
- Tear the tofu by hand: Hand-torn pieces have craggy edges that grab onto the marinade much better than smooth cubes, giving you more flavor in every bite.
- Grate the garlic: Finely grated garlic blends into the marinade so every piece gets evenly seasoned.
- Don’t overcrowd the pan: Leave a little space between the tofu pieces so they roast instead of steam and develop golden, lightly crisp edges.
- Use parchment paper: The yogurt marinade caramelizes as it bakes, and parchment makes cleanup much easier while preventing sticking.
- Air fryer friendly: Lightly spray the air fryer basket with oil or line it with air fryer parchment paper to prevent sticking. Air-fry the coated tofu at 375°F (190°C) for 12–15 minutes, shaking the basket halfway through, until golden and lightly crisp.
- Great for meal prep: Store leftovers in an airtight container in the refrigerator for up to 4 days. Enjoy them cold in salads or reheat in the oven or air fryer until warmed through.
Frequently Asked Questions
Yes. Unsweetened non-dairy Greek-style yogurt works well if you prefer a dairy-free version. It creates a similarly creamy coating and bakes up beautifully.
Absolutely. Lightly spray the air fryer basket with oil or line it with air fryer parchment paper to prevent sticking. Cook the coated tofu at 375°F (190°C) for 12–15 minutes, shaking the basket halfway through, until golden and lightly crisp.
Yes. Bake the tofu first, let it cool completely, then freeze it in an airtight container for up to 3 months. Thaw overnight in the refrigerator and reheat in the oven or air fryer until warmed through.
Let the tofu cool completely, then transfer it to an airtight container and refrigerate for up to 4 days. Enjoy it cold in salads and wraps, or reheat it in the oven or air fryer for the best texture.
Yes. If you like a chewier, meatier texture, freeze the tofu in its package, then thaw it completely in the refrigerator before using it. Gently squeeze out some of the excess water, tear it into pieces, and coat it with the marinade. The tofu will absorb the flavors well and bake up with a firmer, more porous texture than fresh tofu.
Absolutely. While many tofu dishes are strictly vegan, this easy oven baked tofu recipe uses Greek yogurt for a rich, creamy texture and a protein boost. It is specifically designed for flexitarians and anyone wanting to vary their protein sources without sacrificing bold, familiar flavors.
More easy tofu dinners
- Tofu Rice Bowl
- Tofu Shawarma Bowl
- Easy Tofu Soup
- Kung Pao Tofu
- Tofu Curry
- Tofu Tikka Masala
- Orange Tofu
- BBQ Tofu
- Tofu Stir Fry
If you try this Marinated Tofu Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Marinated Tofu (With Greek Yogurt Marinade)
Video
Ingredients
- 14 to 16 ounces firm tofu or extra-firm
- ½ cup Greek yogurt or non-dairy yogurt
- 1 tablespoon olive oil
- 1½ tablespoons soy sauce or tamari
- 2 cloves garlic grated
- 1 teaspoon onion powder optional
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano or dried dill
- 1 teaspoon salt plus black pepper to taste
Instructions
- Make the marinade: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. In a large bowl, whisk together ½ cup Greek yogurt, 1 tablespoon olive oil, 1½ tablespoons soy sauce, 2 cloves garlic, 1 teaspoon onion powder, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon salt, and black pepper until smooth.
- Coat the tofu: Drain 14 to 16 ounces firm tofu and pat it dry with paper towels. Tear it into bite-size pieces, add it to the bowl, and gently toss until evenly coated.
- Bake: Arrange the tofu in a single layer on the baking sheet. Bake at 400°F (200°C) for 30 minutes, or until golden around the edges.
- Serve: Serve warm in grain bowls, salads, wraps, or with your favorite vegetables.
Notes
- Firm or extra-firm tofu → Tempeh, paneer, or halloumi.
- Greek yogurt → Low-fat Greek yogurt, Skyr, or thick unsweetened non-dairy yogurt.
- Olive oil → Avocado oil.
- Soy sauce → Tamari (gluten-free) or coconut aminos.
- Grated garlic → Garlic-infused olive oil.
- Dried oregano → Dried dill, Italian seasoning, dried thyme, or za’atar.
- Smoked paprika & onion powder → Sweet paprika with a pinch of cumin or chipotle powder.
- Use firm or extra-firm tofu for the best texture.
- Skip pressing—just pat the tofu dry.
- Tear, don’t cube for craggy edges that hold more marinade.
- Grate the garlic so it blends evenly into the marinade.
- Leave space on the pan so the tofu roasts instead of steams.
- Use parchment paper to prevent sticking and make cleanup easy.
- Air fry? Spray the basket with oil or use air fryer parchment and air-fry at 375°F (190°C) for 12–15 minutes.
- Store leftovers in the fridge for up to 4 days and reheat in the oven or air fryer.
Nutrition
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Hi! We are Nico & Louise
We're here to share easy, healthy, and delicious recipes 🌿✨.
Welcome to our blog, we are glad you are here.
Delicious, simple, and made great finger food for a snack! I used extra firm tofu and baked five minutes extra to get crispier edges. I’ll probably cut the salt in half next time, as even with 50% reduced sodium gluten free tamari, it was a bit too salty for me. Thank you for another great way to use tofu!
I love it soooo much
I LOVE LOVE all of your recipes! This one was not my favorite but was still very good. I used air fryer and the marinade was a bit thick so the underneath pieces were not cooked through. I will try it again and bake in the oven. Overall, you guys get an A+++ in my book! A good recipe nevertheless. Thank you so much for posting these.
Looks good. You say you are plant based which means that your recipe should stress non dairy yogurt. Thank you. Elizabeth Shipley
So far I have loved all of your recipes and I’m going to try this tonight. I couldn’t find any other way to ask you a question…. but don’t mind rating this now because all of your recipes have been fives for me!
Question is….how would you recommend doing this in the air fryer? Thanks! Can’t wait to try it!
Hi Tammy, I’m so happy you’ve been enjoying the recipes, and thanks so much for the 5-star support 😊
Yes, you can absolutely make this in the air fryer. Lightly spray the basket with oil (or use air fryer parchment paper), then air fry the marinated tofu at 375°F (190°C) for 12–15 minutes, shaking the basket halfway through, until it’s golden and lightly crisp. I hope you love it.
Warmest,
Louise
Thank you so much!! Looks like dinner!
Can I use tempeh instead of tofu
Hi Carole! Yes, I think that Tempeh could be a great substitute for the tofu in this recipe.
I’d recommend cutting it into smaller, bite-sized pieces so there’s more surface area for the marinade to coat. If you have time, steaming the tempeh for about 10 minutes first also helps mellow its flavor and lets it absorb the marinade even better. I hope you enjoy it 🙂
This was good the first day but tasted better the next day!