I don’t know about you, but one of my favourite proteins to add to just about anything is tofu, and I especially love it when it’s grilled and full of flavour thanks to a fantastic marinade.
First, though, can we all admit that it can be a little difficult to grill tofu without it becoming tough, chewy, and a little lacking in flavour?
So today, in the AVV kitchen, we’re going to talk about how to make really delicious grilled tofu with a banging marinade that gives it SO much flavour! Below you’ll find my tips and tricks for achieving the best grilled tofu that stays flavourful and tender.
And while I do love cooking this marinated grilled tofu on the grill (summer, don’t go!), it works just as well in a grill pan or skillet on the stovetop.
Time to get your grill on!
Mel x
π€ WHY YOU’LL LOVE THIS GRILLED TOFU
Quick and easy to make.
Punchy and packed with flavour.
The flavour gets better and better while it sits in the fridge.
The lemony, garlicky, noochy marinade pulls double duty: marinating before grilling gives the tofu great flavour, and the leftovers become a zingy, flavourful finishing sauce.
So versatile! Good for cookouts and family dinners.
Great for meal prep! Prepping this marinated grilled tofu recipe takes just a few minutes, and it can hang out in the fridge getting more and more flavourful until you’re ready to throw it on the grill.
Ingredients
Here is what you need at a glance, along with some important ingredient notes & substitution ideas:
grilled tofu ingredients
Extra-firm tofu – It must be extra firm tofu and not any other type.
Nutritional yeast – For umami flavour and to thicken the marinade.
Lemon – You will be using the zest and juice so it needs to be a fresh lemon.
Dijon mustard – I haven’t tried it, but I’m sure stoneground would be just as nice. I don’t recommend using yellow mustard as it will overpower the other flavours.
White wine vinegar – You can use apple cider vinegar instead, but I don’t recommend using any other type of vinegar.
Garlic – Lots!
Dried mint or oregano – Both are really delicious, although my preference is mint.
Extra virgin olive oil – You can use regular olive oil instead or avocado oil. Oil is necessary because it carries the fat-soluble flavours, prevents sticking on the grill, balances the acidic lemon and vinegar, and helps with browning.
Let’s Make Grilled Tofu
Can’t wait to make it? The full printable recipe is below, but first, let me walk you through the steps to set you up for success in your kitchen. I recommend watching my recipe video if you’re more of a visual learner.
1 – Mix up the marinade in a container big enough to hold the tofu.
grilled tofu marinade
2 – Cut the tofu into thin squares or rectangles.
tofu cut into squares
3 – Coat the tofu and allow it to marinate for 2 to 72 hours. The longer you can leave it, the better it will be.
tofu in a marinade
4 – Cook on the grill (or in a skillet) until golden with nice grill lines on both sides. Brush on more marinade as it cooks and again right before serving.
brushing marinade on grilled tofu
Leftover Marinade Hack
If you know me, you know I never waste anything, and even if you brush your tofu generously while cooking and serving, you will probably have some marinade left in the container by the time you’ve finished. Don’t waste it!
Use it as a sauce on sides like rice or potatoes, or make an easy vinaigrette with it for your salad.
To do this, tip it out into an old jar. Add a couple of tablespoons of extra virgin olive oil and white wine vinegar, and a dash of maple syrup to taste. Shake it up and boom – you’ve got a vinaigrette for your salad!
The leftover marinade (or the vinaigrette) will keep for a couple of days in your fridge so you don’t need to use it immediately.
grilled tofu
Serving Suggestions
This grilled tofu recipe is delicious with just about anything! Here are a few ideas:
Over rice: Grill it up then serve it over rice with a side of steamed veggies. Drizzle the leftover marinade over the rice as a sauce.
With all your grilling faves: like grilled baby potatoes, grilled potato packets, easy no-yeast flatbreads and a fresh salad.
In a bowl: Serve over rice, quinoa, or any other grain of choice with avocado, tomatoes, cucumbers, or roasted veggies, etc, and your favourite sauce. It works great with my vibrant, herby green sauce.
In a sandwich or burger bun: I love using the grilled tofu cold the next day in a loaded sandwich. Salad greens, tomatoes, avocado, pickles, garlic mayo, or sriracha mayo sauce, etc. It’s so good!
With a salad: Pair with a crisp green salad (using the leftover marinade to make a vinaigrette (see how in the tip box above).
