Easy Grilled Tofu Recipe

Grilled tofu over charcoal, close-up
IMAGEMORE Co., Ltd. / Getty Images
  • Total: 30 mins
  • Prep: 20 mins
  • Cook: 10 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
214 Calories
10g Fat
19g Carbs
14g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 214
% Daily Value*
Total Fat 10g 13%
Saturated Fat 2g 9%
Cholesterol 0mg 0%
Sodium 401mg 17%
Total Carbohydrate 19g 7%
Dietary Fiber 3g 10%
Protein 14g
Calcium 430mg 33%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This recipe is incredibly easy and fast; the marinade takes mere moments to prepare and can be made up to a day ahead of time. The longer you marinate your tofu, the better, so I like to prepare my marinade, let it cool, then pop the tofu in the marinade and let it soak up the flavors for a few hours before grilling.

If you've never grilled tofu and want to read up on a few tips, check out Vegetarian Guide Jolinda Hackett's article on How To Grill Tofu.

Note: This recipe is suitable for dairy-free, egg-free, and vegan diets, but as with any recipe intended for persons with allergies or dietary restrictions, make sure to read all nutritional labels carefully to make sure that there are no hidden ​dairy-derived ingredients (or gluten, egg, or wheat ingredients, if these apply to you).


Steps to Make It

  1. Prepare the Lemon Sesame Tofu Marinade. Set aside to cool.

  2. Prepare the tofu. Place the drained tofu on top of several layers of paper towels. Place something moderately heavy and flat, such as a casserole dish or a weighted baking sheet, on top of the tofu for 20 minutes, changing out the paper towels for fresh paper towels half-way through. slice the tofu into rectangles or triangles about 1/4"-1/2" thick. Place the tofu in the cooled marinade turning to coat. Cover and refrigerate for at least 30 minutes before grilling. (This can be done several hours in advance.)

  3. Lightly oil and preheat the grill. Place the tofu on the grill and lightly salt and pepper the pieces if desired. Grill until deep brown or lightly blackened (I like my tofu black!), turning once to brown both sides evenly. Add additional salt and pepper to taste. Serve hot with rice or on top of dairy-free bread as sandwiches.

Suggested Uses and Variations:

  • Save your leftovers the next day and use your grilled tofu in a sandwich or wrap. Select good quality bread or a tortilla wrap (make sure it's dairy-free), and then spread on some Soy Mayonnaise, homemade Spicy Hummus or another condiment of your choosing. Layer with fresh vegetables--lettuce, tomato, red onion, sprouts--and maybe some avocado just 'cuz.

  • Similarly, you can serve grilled tofu on a fresh salad with fresh vegetables, crisp greens, avocados, and some nuts (whatever you want on your salad, really!), with extra Lemon Sesame Tofu Marinade on top.

  • Add grilled tofu to an Asian-inspired pizza. Use a pizza dough recipe (like this Whole Wheat Pizza Crust or Dairy-Free Gluten-Free Pizza), then top it with some plum sauce, followed by some red pepper flakes, shredded carrots, baby bok choy, black sesame seeds, some shredded dairy-free cheese like Daiya or dollops of dairy-free cream cheese like Tofutti, and finally the grilled tofu. Bake according to the dough instructions and enjoy!

  • Or, do what most people do: just EAT IT with some grilled veggies and rice. Perfecto.

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