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.
I really liked the flavor but looked nothing like yours and stuck to the parchment paper.
Hi Donna, thanks for trying the recipe and for your feedback. I’m so glad you liked the flavor 🙂
If the tofu stuck to the parchment paper, it sounds like it could have been a lack of oil in the marinade. Might that be the case?
I’d also make sure to use good-quality parchment paper, as some brands are more non-stick than others. I hope you’ll give it another try. Warmest, Louise
Wow, fantastic recipe!
As an experiment, I used a block of tofu which I had frozen then thawed (package and all). It tore beautifully and the texture was great.
Just experimenting, most of the roasted tofu went into a Caesar Salad!
We recommend Ponzu Sauce as a great accompaniment when snacking on the hot tofu.
😋
Great tofu recipe. Made it twice already. Thank you!!!
Hi Tracy, that’s great to hear. I’m glad it worked well for you more than once, that’s always a good sign.
Kindest,
Louise
Great recipe
Soooo easy and delish!
Tasty! I used a mango jalapeño kefir yogurt as the base, omitted the dill (not a fan) and the dried oregano (all out). I will be adding some of these yummy tofu nuggets to a cauliflower quinoa bowl I’ll be making for dinner tonight. Easy to make and easy to mix it up with different spices etc.
Oops, my 5 stars didn’t display in my first comment. Liked it so much that I’m making it again today, this time with jalapeño kefir yogurt. 😋
This has been one of my favorite tofu recipes this year! I can eat it plain or add it to dishes like pasta dishes. How do you think it would be bbq’d? Thank you! Really delicious.
So happy to hear that — thank you! BBQ-ing should work really well. I’d recommend using a grill basket or skewers and brushing with a little extra marinade to keep it from drying out (and burning).
Let me know if you try it 🙂
Unfortunately if there was a zero star, I’d give it. Perhaps I did something wrong, but this was the WORST tofu dish I’ve ever made. I followed the recipe to the letter. First of all, it didn’t look anything like his picture, which looked as though it had a shiny glaze on top. It was dry, horribly flavored and all together a waste of money and time. I tried to eat it, but ultimately could not do it and ended up throwing the entire pan of it in the garbage. Again, Perhaps I did something wrong (as there were 5 star reviews), but I don’t think so. A TOTAL DISAPPOINTMENT!!
Oh no! I’m really sorry it disappointed, Sara.
A few things that usually help: press the tofu well, marinate longer, and toss with a bit more marinade or a splash of oil near the end if it looks dry.
If you’d like, tell me the type of tofu and cooking method you used and I’ll help troubleshoot. Kindest,
Louise
This is a fantastic tofu marinade! Loads of protein with the addition of Greek yogurt and easy to make since there is no need to press or cut up the tofu. I have been searching for a good marinade and finally found it!!! We loved it, it was excellent with a variety of sheet pan veggies. Thanks so much 🙂
Best tofu I have ever made! Thank y’all so much!!!
Fantastic, Em!! Thanks so much for taking the time to comment, it’s our pleasure!! 🥰