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–+ servings
Plate of golden marinated tofu on white marble in natural daylight.

Marinated Tofu (With Greek Yogurt Marinade)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 14 to 16 ounces (450 g) firm tofu or extra-firm
  • ½ cup (125 g) 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

  • 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.
    Step 1 Creamy yogurt marinade whisked with herbs, spices, garlic, and lemon juice.
  • 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.
    Step 2 Hands tearing firm tofu into rustic bite-sized pieces over white marble.
  • 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.
    Step 3 Hand-torn marinated tofu coated evenly before arranging on baking sheet.
  • Serve: Serve warm in grain bowls, salads, wraps, or with your favorite vegetables.
    Step 4 Golden baked marinated tofu fresh from the oven with crisp browned edges.
Substitutions
  • 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.
 
Tips
  • 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.
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