Is Tofu Suitable for Grilling?

Whether you’re trying tofu for the first time or enjoy it regularly, you’ll love this grilled tofu recipe! One of the best things about eating tofu is that it is so incredibly versatile.

You can prepare tofu with different sorts of marinades and seasonings, and you can also cook it in different ways. Most people fry or bake tofu, but if you want to replicate grilled meat dishes, this is a fantastic grilled tofu recipe.

grilled tofu

Grilled Tofu Recipe

This grilled tofu recipe is excellent for an easy mid-week meal or even a light lunch. You’ll be able to cook the grilled tofu in under 20 minutes and make any side dishes while it is grilling! This grilled tofu recipe serves 3-4 people.


  • 1 block of firm or extra-firm tofu
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 cup soy sauce
  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil


  1. If you have firm tofu, make sure that you press it first to extract any moisture. You can use a tofu press  one from Tofu Bud. Alternatively, you can use weights and a dish towel to create a homemade tofu press for yourself.
  2. Once your tofu is pressed, cut it into strips that are roughly 1/2 inch wide.
  3. Mix the apple cider vinegar, salt, black pepper, garlic powder, soy sauce, and olive oil by creating a tofu marinade.
  4. Position all of the tofu strips in a deep tray and pour the marinade over them. Leave the tofu pieces to marinate for at least a few hours, if not, overnight. Make sure that the tofu is thoroughly coated in the marinade.
  5. Heat the grill to 450 F and place the tofu on an oil-coated grill. You should cook the tofu for 10 minutes on each side.

Cooking tips

  • Ensure that the tofu strips aren’t too thin, otherwise they could fall apart on the grill, especially when you flip them. However, you also want to make them thick enough that the grill will be able to cook the middle.
  • Make sure that you choose the right tofu. Firm tofu (which is stored in water) works well. Make sure that you press it beforehand If you use extra-firm tofu, you may not need to press it, as it is often vacuum packed and sold dry. Don’t buy silken tofu, as this can fall apart when you cut it! is usually used for blending in soups and smoothies rather than for meat replacements.
  • Our marinade is a tasty example, but you can experiment and use different ingredients to make different types of tofu. Tofu will absorb whatever flavors you put onto it, so you can coerce it into tasting any way you want!

How to store grilled tofu

Once your tofu is cooked, you can store it in a container in the fridge. The tofu will keep for up to five days, but it’s best to eat it within a day or two after cooking to get the same delicious taste.

We don’t recommend freezing grilled tofu. You would need to defrost it thoroughly and cook it again, but the texture and flavor would change in this process.

What can I serve grilled tofu with?

You can eat grilled tofu as the main protein component of a meal, just like how you would eat grilled meat. Try it with fries or potatoes and vegetables – these can either be boiled, roasted, or grilled as well. Or, you could add your grilled tofu into a salad. Alternatively, you could serve grilled tofu on top of stir-fries or curries.

Make sure that you don’t waste the marinade! You can cook your veggies in the same mixture for a delicious depth of flavor to the whole dish.

grilled tofu

Is grilled tofu healthier than frying?

– it’s packed with protein and has lots of vitamins and minerals.

Generally, grilled tofu is a healthier option than baked or fried tofu. You won’t use as much oil when grilling tofu; you can easily end up using quite a lot when baking and frying. You could also make your tofu even healthier by using a grilling machine.

There are many ways to cook tofu, and grilling is one of the best. You can use grilled tofu as a substitute for any type of grilled meat and add vegetables and potatoes to make a filling meal. Try out this grilled tofu recipe – we guarantee it’ll be one of your new favorites!


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