Plant-Based Grilled Tofu Recipe For Vegans

Are you a vegan looking for a delicious and satisfying meal? Look no further because we have just the recipe for you! Our Plant-Based Grilled Tofu recipe is not only vegan-friendly, but also packed with flavor and easy to make. Whether you’re new to the world of tofu or a tofu enthusiast, this recipe is sure to impress your taste buds. Get ready to fire up the grill and indulge in this mouthwatering plant-based delight.



Tofu is the star ingredient in this plant-based grilled tofu recipe. It is a versatile and protein-rich food made from soybeans. When grilled, tofu develops a deliciously smoky and slightly crispy exterior, while staying tender and moist on the inside.


The marinade is the key to infusing the tofu with flavor. It typically includes a combination of soy sauce, garlic, ginger, and other seasonings. The marinade not only adds taste but also helps to tenderize the tofu and enhance its texture.


Grilled vegetables complement the tofu perfectly in this recipe. You can choose your favorite vegetables like bell peppers, zucchini, mushrooms, and onions. Grilling vegetables gives them a slightly charred and smoky flavor that adds depth to the dish.

Spices and herbs

To enhance the overall taste of the grilled tofu, spices and herbs can be added to the marinade or sprinkled directly onto the tofu and vegetables. Some popular options include chili powder, cumin, paprika, thyme, and rosemary. These add an extra layer of flavor and aroma to the dish.


Pressing the Tofu

Pressing the tofu is an essential step to remove excess moisture and improve the texture. Start by slicing the tofu into desired shapes, such as cubes or rectangles. Place the tofu on a clean kitchen towel or paper towels, then fold the towel over the tofu. Place a heavy object, such as a cutting board or a plate, on top of the tofu to apply pressure. Allow the tofu to be pressed for at least 30 minutes or up to a few hours. The longer you press it, the firmer the texture will be.

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Preparing the Marinade

While the tofu is being pressed, it’s time to prepare the marinade. In a mixing bowl, combine soy sauce, minced garlic, grated ginger, a touch of sweetness like maple syrup or brown sugar, and any other desired spices and herbs. Whisk the ingredients together until well combined. This marinade will help infuse the tofu with flavors and create a delicious coating.

Marinating the Tofu

After the tofu has been pressed and the marinade is ready, it’s time to marinate the tofu. Place the pressed tofu in a shallow dish or a sealable bag and pour the marinade over it, ensuring all sides are coated. Let the tofu marinate in the refrigerator for at least 30 minutes or up to overnight. The longer it marinates, the more flavorful the tofu will become.

Preparing the Vegetables

While the tofu is marinating, prepare the vegetables for grilling. Wash and slice the vegetables into evenly sized pieces. This allows for even cooking and ensures that all the vegetables cook at the same rate. Toss the vegetables with a little oil, salt, and pepper to season them before grilling.

Grilling the Tofu and Vegetables

Once the tofu has marinated and the vegetables are prepped, it’s time to grill. Preheat the grill to medium-high heat. Oil the grill grates to prevent sticking. Place the tofu on the grill and cook for about 3-4 minutes per side, or until grill marks form and it becomes slightly crispy. At the same time, grill the vegetables until tender and slightly charred. Keep an eye on them and turn as needed.

Tips for Perfect Grilled Tofu

Choose the Right Tofu

When selecting tofu for grilling, choose firm or extra-firm tofu. These types of tofu hold up well on the grill and have a meatier texture. Soft or silken tofu is not suitable for grilling as it tends to fall apart.

Properly Press the Tofu

Pressing the tofu is crucial to remove excess water, allowing it to absorb the marinade better and achieve a firmer texture. Use a tofu press or a homemade press using kitchen towels and heavy objects. The longer you press it, the firmer it will become.

Marinate for Optimal Flavor

Allow the tofu to marinate for at least 30 minutes, but longer marinating time will yield more flavorful results. The tofu will soak up the marinade, giving it a delicious taste throughout.

Preheat and Clean the Grill

Preheating the grill is essential for even cooking and to prevent sticking. Clean the grill grates with a grill brush to remove any residue from previous use. This ensures that the tofu and vegetables don’t stick and have beautiful grill marks.

Use Skewers or Grill Baskets

Using skewers or grill baskets can help prevent small tofu or vegetable pieces from falling through the grill grates. Skewers also make it easy to handle the tofu and vegetables while grilling, making flipping and removing them from the grill a breeze.

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Achieving the Ideal Texture

The ideal texture for grilled tofu is slightly crispy on the outside while remaining tender on the inside. Monitor the grilling time closely to avoid overcooking. Remember that the tofu will continue to cook slightly after being removed from the grill.

Serving Suggestions

Grilled Tofu Bowl

Create a nourishing and delicious bowl by arranging a bed of cooked grains, such as quinoa or brown rice, and topping it with grilled tofu, a variety of grilled vegetables, and a drizzle of your favorite sauce or dressing. Add some fresh herbs or crunchy toppings, like crushed peanuts or sesame seeds, for extra flavor and texture.

Tofu Kebabs

Thread marinated tofu cubes onto skewers, alternating with vegetables like bell peppers, cherry tomatoes, and onions. Grill the kebabs until the tofu and vegetables are nicely charred. Serve with a side of grains or a salad for a complete meal.

Tofu Burger

For a plant-based twist on a classic burger, grill tofu patties and serve on a bun with your favorite toppings and condiments. Add lettuce, tomato slices, avocado, and vegan mayonnaise for a satisfying burger experience.

Tofu Wraps

Make a delicious wrap by placing grilled tofu strips on a whole wheat tortilla and adding fresh vegetables, like lettuce, cucumber, and shredded carrots. Drizzle with a sauce or dressing of your choice, roll up the wrap, and enjoy a tasty handheld meal.

Tofu Salad

Grilled tofu can be an excellent addition to salads. Simply slice the grilled tofu into strips or cubes and toss them with your favorite salad greens, vegetables, and dressing. Add some nuts, seeds, or dried fruits for added texture and flavor.

Benefits of Plant-Based Grilled Tofu

Excellent Source of Protein

Tofu is a plant-based protein source that is perfect for vegans and vegetarians. It contains all nine essential amino acids, making it a complete protein. Grilled tofu provides a substantial amount of high-quality protein, supporting muscle growth and repair.

Rich in Essential Nutrients

Tofu is not only a good source of protein but also packed with essential nutrients. It contains iron, calcium, magnesium, and B-vitamins. These nutrients are important for maintaining bone health, supporting energy production, and promoting overall well-being.

Promotes Heart Health

Grilled tofu is low in saturated fat and cholesterol-free, making it heart-friendly. Plant-based protein sources like tofu have been associated with a reduced risk of heart disease. By incorporating grilled tofu into your diet, you can help support a healthy cardiovascular system.

Suitable for Weight Management

Grilled tofu is relatively low in calories and high in protein, making it a great addition to a weight management plan. Protein helps increase satiety and keeps you feeling full for longer. Including plant-based grilled tofu in your meals can support healthy weight loss or maintenance.

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Supports Sustainability

Choosing plant-based foods like tofu is an environmentally friendly choice. Raising animals for meat production requires large amounts of resources and contributes to greenhouse gas emissions. Opting for plant-based options like grilled tofu helps reduce the carbon footprint and promotes sustainability.


Spicy Grilled Tofu

To add some heat to your grilled tofu, incorporate cayenne pepper, crushed red pepper flakes, or hot sauce into the marinade. Adjust the spice level to your preference and enjoy a spicy kick with each bite.

Asian-inspired Grilled Tofu

For an Asian twist, add soy sauce, sesame oil, rice vinegar, and a touch of honey or maple syrup to the marinade. You can also use sesame seeds or chopped scallions as garnish. Serve the grilled tofu with steamed rice or noodles for a complete meal.

Teriyaki Grilled Tofu

Prepare a teriyaki marinade using soy sauce, mirin, sake (or rice vinegar), brown sugar, garlic, and ginger. Let the tofu marinate for at least an hour, then grill it to perfection. The result is a sweet and savory Teriyaki grilled tofu that pairs well with stir-fried vegetables and rice.

Lemon and Herb Grilled Tofu

Create a fresh and bright flavor by incorporating lemon juice and zest, along with your favorite herbs like basil, parsley, or thyme, into the marinade. The tanginess of lemon combined with the aromatic herbs will awaken your taste buds.


Can I substitute tofu with another ingredient?

While tofu is the main ingredient for this recipe, you can substitute it with other high-protein plant-based alternatives like tempeh or seitan. However, keep in mind that the cooking time and technique may vary.

How long can I store leftover grilled tofu?

Leftover grilled tofu can be stored in an airtight container in the refrigerator for up to three days. It’s best to consume it within this time to ensure freshness and optimal flavor.

Is it necessary to press the tofu before grilling?

Pressing the tofu before grilling is highly recommended. Pressing helps remove excess water from the tofu, allowing it to absorb the marinade better. It also improves the texture of the tofu, resulting in a firmer and more satisfying bite.

Can I use a grill alternative if I don’t own one?

If you don’t have access to a grill, you can still enjoy grilled tofu by using a stovetop grill pan or baking the tofu in the oven. A grill pan will give you the grill marks and charred flavor, while baking the tofu will result in a slightly different texture but still delicious results.

Can I use the same marinade for vegetables?

Absolutely! The marinade used for the tofu can also be used for marinating vegetables. It adds flavor and helps to tenderize the vegetables as well. Simply toss the vegetables in the marinade and let them sit for at least 15-30 minutes before grilling.


Grilled tofu is a delicious and healthy option for vegans and vegetarians, as well as anyone looking to incorporate more plant-based foods into their diet. With a variety of flavors and textures to choose from, grilled tofu can be a versatile addition to a range of dishes. Whether you’re enjoying it in a salad, wrap, or as part of a flavorful bowl, the benefits of plant-based grilled tofu are numerous. From its high protein content to its heart-healthy qualities, grilled tofu is a sustainable and nutritious choice that will leave you feeling satisfied and nourished. So fire up the grill and try out this plant-based grilled tofu recipe for your next meal!