There are endless possibilities when it comes to how to prepare tofu. As a protein-packed substitute to many slices of meat, why not just prepare it the same way? If you thought you could only grill meat, think again and try these quick, easy, and delicious grilled tofu recipes!
Grilled Sesame Tofu Sandwich
Treat yourself to a great and healthy lunch with the perfect blend of sesame seed oil and soy sauce.
Ingredients:
- 4 ounces of firm tofu
- 2 tsp of sesame seed oil
- 1 tsp of light soy sauce
- 2 slices of whole grain toast
Preparation:
- Marinate tofu in sesame seed oil and soy sauce in small bowl for 20 minutes
- Grill for 5 minutes on medium heat, until all sides are browned
- Add to whole wheat toast and top with your favorite sandwich toppings
- Suggested toppings: avocado, lettuce, tomato, onion, mayonnaise
- Enjoy!
Grilled Tofu Taco Salad
Enjoy this vegan salad modeled after fish tacos. This dish combines spiced tofu and fresh veggies and fruit salad to create the perfect summertime meal.
Ingredients:
- Peach Mango Salsa
- 1 cup diced mango
- 1 diced peach
- ¼ cup diced red onion
- 1 cup diced red bell pepper
- 1 minced habanero, seeds removed
- 1 lime, zest, and juice
- ¼ cup chopped fresh cilantro
- Tofu
- 1 block of extra firm drained tofu
- 2 tbsp coconut oil
- 1 tbsp smoked paprika
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp oregano
- Salad
- 10 ounces of broccoli and carrot slaw mix
- 1 diced heirloom tomato
- 1 sliced avocado
Preparation:
- Salsa
- Combine all ingredients in a bowl
- Mix
- Store in fridge until ready
- Tofu
- Cut into 3 rectangular pieces
- Brush with coconut oil
- Mix together spices in the bowl
- Rub spice mix on every side of the tofu pieces
- Preheat grill over medium heat, add tofu and grill for 2-3 minutes on each side
- Remove from grill
- Cut each piece in half, 6 total
- Prepare salad to taste
- Add slaw to plate
- Top with avocado, tomato, and tofu
- Spoon salsa on top
- Enjoy!
Cilantro Lime Grilled Tofu
Get ready! This cilantro lime grilled tofu is going to become your go-to vegetarian and vegan choice all summer long.
Ingredients:
- 1 block of firm tofu
- 1 tbsp olive oil
- ¼ cup lime juice
- 2 cloves minced garlic
- 2 tsp chili powder
- ¼ tsp cayenne pepper
- Salt, to taste
- Pepper, to taste
Preparation:
- Drain and dry/press tofu for 10-15 minutes
- Slice tofu into four thick slabs, chop it for skewers
- Whisk together the rest of the ingredients
- Add marinade to tofu, coating well, and let sit for 30 minutes or overnight in the fridge
- Preheat grill to medium, oil grate lightly
- Place tofu on the grill and cook until browned on all sides
- Serve hot
- Enjoy!
Cajun-Spiced Grilled Tofu
Get ready to spice up your home dinners with his quick and simple vegetarian recipe.
Ingredients:
- 12 ounces of extra-firm tofu
- 1 tbsp olive oil
- 2 tbsp soy sauce or tamari
- 1 tbsp honey
- 1 tbsp Cajun spice powder
- ½ tsp garlic powder
- ½ tsp salt
Preparations:
- Drain and dry/press tofu for 10-15 minutes
- Slice tofu into 6 pieces
- Mix olive oil, soy sauce, honey, Cajun spice, garlic powder and salt in a bowl
- Rub the tofu with marinade, let sit for 15 minutes or cover and leave in fridge overnight
- Heat grill pan on medium-high heat
- Add oil to the pan
- Add tofu and grill until you see grill marks or tofu looks crispy, flipping once
- Serve grilled tofu with grilled veggies
- Heat up remaining marinade and drizzle over tofu before eating
- Enjoy!
Grilled Tofu Gyros
Greek-inspired tofu dipped in a savory marinade, grilled to perfection, and topped with dairy-free tzatziki.
Ingredients:
- Vegan Tzatziki
- 1 cup shredded cucumber
- 1 cup plain, unsweetened non-dairy yogurt
- 1 tbsp olive oil
- 1 minted clove of garlic
- ½ tsp salt
- 1 tbsp white wine vinegar (sub lemon juice)
- 2 tbsp minced fresh dill
- Grilled Tofu
- 16 ounces of extra-firm tofu
- 1 tbsp olive oil
- 4 tbsp soy sauce
- 2 tbsp tomato paste
- 1 tsp mustard
- ¼ tsp garlic powder
- ¼ tsp ground cinnamon
- ¼ tsp ground black pepper
- ½ tsp ground coriander
- ½ tsp ground cumin
- 1 tsp dried oregano
- Gyros
- 4 pieces of pita bread
- Vegan tzatziki
- Grilled tofu
- 2 cups shredded lettuce
- 1 cup cherry tomatoes
- Cooked French fries (optional)
Preparation:
- Tzatziki
- Sprinkle shredded cucumber with salt
- Stir yogurt, oil, salt, and vinegar in a container.
- Strain cucumber and stir into the mixture
- Add the fresh dill and stir some more
- Season to taste
- Store cold
- Grilled Tofu
- Drain and dry/press tofu for 10-15 minutes
- Preheat grill and make sure grates are seasoned with oil
- Mix together all of the tofu marinades until smooth
- Cut tofu into 8 equally sized slices
- Coat both sides of tofu with marinade for 30 minutes to a full day
- Grill tofu on outside of grill (don’t use the hottest part, low and slow helps cook tofu to perfection)
- If you wish, brush tofu with a little extra marinade after cooking
- Gyros
- Warm the pitas on the grill
- Add two slices of tofu to each
- Add lettuce, tomato, tzatziki, French fries, and another other topping
- Enjoy!