Grilled Tofu Recipe

Grilled tofu is a flavor-packed dish that combines smoky char with a tender, juicy interior. Marinated in a savory blend of soy sauce, garlic, and spices, it’s a versatile protein that pairs beautifully with salads, rice, or noodles. The quick 5-minute grill time locks in bold flavors while creating a satisfyingly crisp exterior. Perfect for busy weeknights or weekend barbecues, this recipe delivers a restaurant-quality meal in just 45 minutes.

Each bite offers a delightful contrast of textures—crispy edges giving way to a soft, melt-in-your-mouth center. The marinade infuses the tofu with umami richness, while a hint of sweetness balances the savory notes. Whether you’re a tofu enthusiast or new to plant-based cooking, this dish is a crowd-pleaser that’s as easy to make as it is delicious. Ready to elevate your grilling game? This recipe is your ticket to a flavorful, wholesome meal.

Ingredients for Grilled Tofu

• 2 (14-ounce) blocks extra-firm tofu
• Sea salt, to taste
• 2 tablespoons avocado oil (plus extra for brushing)
• Seasoning options (choose one):
  • 1½ tablespoons fajita seasoning
  • 1½ tablespoons chili powder
  • 1½ tablespoons curry powder
  • ¼ cup tamari or soy sauce
• For serving (choose one):
  • Lime wedges and/or cilantro lime dressing
  • Sesame ginger dressing

Step-by-Step Instructions

1. Press the tofu: Wrap each block of tofu in a kitchen towel or paper towels. Place a heavy cast iron skillet on top and let it sit for 30 minutes to remove excess water.
2. Preheat the grill: Heat a grill or grill pan to medium-high heat.
3. Prepare the tofu: Cut each tofu block into 4 slabs. Place on a tray or plate, drizzle with avocado oil, and sprinkle with your chosen seasoning. Use your hands to coat both sides evenly.
4. Oil the grill: Brush or spray the grill grates with oil to prevent sticking.
5. Grill the tofu: Cook the tofu for 2 to 3 minutes per side, or until char marks form and the tofu releases easily from the grill. Remove from the grill and season with salt to taste.
6. Serve: If using fajita seasoning, chili powder, or curry powder, serve with lime wedges and/or cilantro lime dressing. If using tamari, serve with additional tamari or sesame ginger dressing.

Delicious Sauce and Topping Ideas

Elevate your grilled tofu with these flavorful additions! For a zesty kick, try a drizzle of cilantro lime dressing or a squeeze of fresh lime juice. If you’re craving something savory, pair it with sesame ginger dressing or a sprinkle of toasted sesame seeds. For a creamy twist, add a dollop of spicy sriracha mayo or a spoonful of peanut sauce. These options make your tofu even more irresistible!

Perfect Pairings: Serving Suggestions

Grilled tofu is incredibly versatile! Serve it over a bed of steamed rice or quinoa for a hearty meal. Add a side of roasted vegetables or a fresh green salad for balance. If you’re in the mood for something light, wrap the tofu in lettuce leaves with shredded carrots and cucumber. For a fun twist, stuff it into tacos with avocado and salsa.

Time-Saving Tips for Busy Cooks

Short on time? Skip the pressing step by using super-firm tofu, which has less water content. Alternatively, press the tofu while you prep other ingredients to save time. If you’re grilling indoors, a grill pan works just as well as an outdoor grill. Pre-mix your seasoning blend ahead of time for quick assembly. These hacks make this recipe even more convenient!

Storage and Reheating Made Easy

Store leftover grilled tofu in an airtight container in the fridge for up to 3 days. To reheat, warm it in a skillet over medium heat for a crispy texture or microwave it for a quick option. You can also enjoy it cold in salads or wraps. For longer storage, freeze the tofu in a single layer and thaw before reheating.

Recipe Variations to Spice It Up

Experiment with different flavors to keep things exciting! Swap avocado oil for sesame oil for a nutty taste. Try marinating the tofu in teriyaki sauce or barbecue sauce before grilling. For a smoky flavor, add a pinch of smoked paprika to your seasoning. You can also cut the tofu into cubes or strips for a different texture. The possibilities are endless!

Grilled Tofu

Amy

Grilled tofu is a flavor-packed dish that combines smoky char with a tender, juicy interior. The quick 5-minute grill time locks in bold flavors while creating a satisfyingly crisp exterior.

Print Recipe Pin Recipe

Prep Time 40 minutes mins

Cook Time 5 minutes mins

Total Time 45 minutes mins

Servings 4

Ingredients

  

1x2x3x

• 2 14-ounce blocks extra-firm tofu
• Sea salt
• 2 tablespoons avocado oil * (see note), more for brushing

Seasoning options (choose one)

• 1½ tablespoons fajita seasoning
• 1½ tablespoons chili powder
• 1½ tablespoons curry powder
• ¼ cup tamari or soy sauce

*For serving (choose one)

• Lime wedges and/or cilantro lime dressing
• Sesame ginger dressing

Instructions

 

• Press the tofu. Wrap each block of tofu in a kitchen towel or paper towels. Place a heavy cast iron skillet on top and let it sit for 30 minutes. This helps squeeze excess water out of the tofu, which keeps it from sticking to the grill.
• Preheat a grill or grill pan to medium-high heat.
• Cut each tofu block into 4 slabs and place on a tray or plate. Drizzle the tofu with the avocado oil and sprinkle with your desired seasoning*. Use your hands to coat both sides.
• Brush or spray the grill grates with oil. Grill the tofu for 2 to 3 minutes per side, or until char marks form and the tofu releases from the grill grates. Remove from the grill and season to taste.
• If you seasoned the tofu with fajita seasoning, chili powder, or curry powder, serve with lime wedges and/or cilantro lime dressing. If you seasoned the tofu with tamari, serve with additional tamari or sesame ginger dressing. See the blog post above for additional serving suggestions.

Keyword grilled tofu, healthy tofu recipes, plant-based protein, tofu marinade, vegan grilling

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