Description
This Best Grilled Tofu Recipe features extra firm tofu marinated in a tangy and sweet mixture of lime juice, apple cider vinegar, maple syrup, and soy sauce, infused with garlic and black pepper, then perfectly grilled to achieve a lovely char and smoky flavor. Ideal for a healthy, protein-packed plant-based meal that’s easy to prepare and great for barbecues or quick indoor grilling.
Ingredients
Scale
Tofu
- 1 block extra firm tofu (NOT Silken)
Marinade
- 1/4 cup fresh lime juice
- 2 Tablespoons apple cider vinegar
- 2 Tablespoons maple syrup
- 2 Tablespoons low-sodium soy sauce or tamari
- 2 cloves garlic, minced or 1 Tablespoon already minced garlic
- 1/2 teaspoon black pepper
Instructions
- Press the tofu: Drain the tofu and press it for at least 15 to 20 minutes using a tofu press or by wrapping it in a clean cloth and setting a heavy object like a cast iron skillet on top to squeeze out excess moisture.
- Prepare the marinade: In a small bowl, combine fresh lime juice, apple cider vinegar, maple syrup, low-sodium soy sauce or tamari, minced garlic, and black pepper. Mix thoroughly and set aside.
- Marinate the tofu: Slice the pressed tofu into eight strips about 3/4 inch thick. Place the slices in an airtight container or large freezer bag. Pour the marinade over the tofu, seal the container, and refrigerate for at least 20-30 minutes. For best flavor, marinate overnight.
- Grill the tofu: Heat a non-stick grill pan over medium-high heat. Add the tofu slices carefully and grill for about 3 minutes per side, until the tofu is browned and has a slight char. If using an outdoor grill, make sure to clean the grates and use a metal spatula to prevent sticking.
- Serve: Remove the tofu from the grill pan, brush with some leftover marinade for extra flavor, and serve immediately as a delicious grilled tofu dish.
Notes
- Pressing tofu properly is important to remove excess moisture and allow better absorption of the marinade.
- Marinating the tofu overnight enhances the flavor deeply but at least 20-30 minutes will impart good taste.
- This recipe works well with both indoor grill pans and outdoor grills; just be sure to clean grill grates to prevent sticking.
- Use a metal spatula when flipping tofu on an outdoor grill for ease and to avoid breaking the pieces.
- Extra firm tofu is essential to hold shape during grilling; do not use silken tofu.
- Prep Time: 25 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Vegan, American
Nutrition
- Serving Size: 1/4 block tofu (approximately 100g)
- Calories: 130 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 1 g
- Protein: 11 g
- Cholesterol: 0 mg
Keywords: grilled tofu recipe, vegan grilled tofu, healthy tofu marinade, plant-based protein, easy tofu recipe, barbecue tofu
