Grilled Tofu

Why Make This Recipe

Grilled tofu is a fantastic option for a quick, healthy, and delicious meal. It’s full of protein, easy to prepare, and tastes amazing when paired with your favorite sauces. This recipe gives you a simple way to enjoy tofu, whether you’re a vegetarian, vegan, or just looking to add more plant-based meals to your diet.

How to Make Grilled Tofu

Ingredients:

• 16 ounces tofu (firm or extra-firm)
• 2 tablespoons olive oil (or avocado oil)
• 1 teaspoon salt
• ¼ teaspoon black pepper
• Peanut sauce, sesame sauce, chimichurri, or BBQ sauce (for serving)

Directions:

1. Take tofu from the package, pat it dry with kitchen paper, and cut it into ¼ inch (7 mm) slices. Tip: There’s no need to press the tofu.
2. Transfer the tofu slices onto a plate and toss them with olive oil, salt, and black pepper. Make sure the tofu is fully coated in the oil on all sides. Tip: There’s no need to marinate. It’s best to add a tasty sauce later.
3. Ensure your grill is clean, then warm it up. Grill the tofu on medium heat for 3 minutes without touching it.
4. Turn the slices around with the help of a flat spatula and grill for 3 more minutes on the other side until golden and slightly charred outside. Tip: At this stage, you can sprinkle your favorite spices like smoked paprika, za’atar, cayenne pepper, or others.
5. The best way to add flavor to grilled tofu is to serve it with a tasty sauce. Our favorites are peanut sauce, sesame sauce, BBQ sauce, and chimichurri sauce.

How to Serve Grilled Tofu

Grilled tofu can be served in many ways. You can slice it and serve it over a salad, in a wrap, or with steamed vegetables and rice. Drizzle your favorite sauce on top to give it an extra kick of flavor.

How to Store Grilled Tofu

If you have leftovers, store the grilled tofu in an airtight container in the fridge. It will keep well for 3-5 days. You can reheat it in a skillet or microwave when you are ready to eat.

Tips to Make Grilled Tofu

• Choose firm or extra-firm tofu for the best texture.
• Adjust the cooking time based on how charred you like your tofu.
• Experiment with different spices and sauces to find your favorite combinations.

Variation

For a different twist, you can marinate the tofu in your favorite sauce for a few hours before grilling, although this is not necessary for great flavor.

FAQs

1. Can I use soft tofu for grilling?
No, it is best to use firm or extra-firm tofu to prevent it from falling apart on the grill.

2. How long does it take to grill tofu?
Grilling tofu typically takes around 6 minutes total, 3 minutes on each side.

3. Can I grill tofu without oil?
You can grill tofu without oil, but the oil helps to enhance the flavor and prevent sticking.

4. What sauces work well with grilled tofu?
Popular sauce choices include peanut sauce, sesame sauce, chimichurri, and BBQ sauce.

Grilled Tofu

---

• Author: ikramnihad
• Total Time: 16 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

Quick and healthy grilled tofu, full of protein and easy to prepare, perfect for any plant-based meal.

---

Ingredients

Scale 1x2x3x

• 16 ounces tofu (firm or extra-firm)
• 2 tablespoons olive oil (or avocado oil)
• 1 teaspoon salt
• ¼ teaspoon black pepper
• Peanut sauce, sesame sauce, chimichurri, or BBQ sauce (for serving)

---

Instructions

1. Take tofu from the package, pat it dry with kitchen paper, and cut it into ¼ inch (7 mm) slices.
2. Transfer the tofu slices onto a plate and toss them with olive oil, salt, and black pepper.
3. Ensure your grill is clean, then warm it up. Grill the tofu on medium heat for 3 minutes without touching it.
4. Turn the slices around with a flat spatula and grill for 3 more minutes on the other side until golden and slightly charred outside.
5. Serve with your favorite sauce over a salad, in a wrap, or with steamed vegetables and rice.

Notes

Choose firm or extra-firm tofu for the best texture. Experiment with different spices and sauces for variations.

• Prep Time: 10 minutes
• Cook Time: 6 minutes
• Category: Main Course
• Method: Grilling
• Cuisine: Vegan

Nutrition

• Serving Size: 1 serving
• Calories: 280
• Sugar: 1g
• Sodium: 350mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g
• Protein: 26g
• Cholesterol: 0mg

Keywords: grilled tofu, plant-based, vegan, quick meals, healthy recipes