Ah, grilling season is upon us! The sizzle of hot coals, the aroma of smoky goodness, and the anticipation of biting into perfectly grilled food—it’s a culinary adventure that brings joy to so many. While grilling often conjures images of juicy steaks and succulent burgers, there’s a fantastic world of plant-based grilling just waiting to be explored. Today, we’re diving into the often untapped realm of crispy marinated grilled tofu! I’m sure many questions come to mind – Can you even grill tofu? Do you have to marinate tofu before grilling? What type of tofu should I grill? I used to ask all of the same questions, but get ready to tantalize your taste buds and master the art of vegan grilling with this fantastic recipe and tips – You will be a pro in no time!
This recipe combines crispy grilled marinated tofu with a grilled poblano relish and spicy yogurt sauce for a combo that will have your taste buds saying Grill-Yeah! This recipe is grain free, refined sugar-free, gluten-free and vegan, so it is naturally low carb and also packed with protein. Grilling is also a healthy alternative to frying tofu, and yields a similar crispy, flavorful result!
5 Tips For The Best Grilled Tofu
- Choose the Right Tofu: When it comes to grilling tofu, choosing the right type is crucial. Opt for a high protein super firm tofu, like this one, as it holds its shape, is resistant to breaking, and has a meatier texture, making it ideal for grilling. Extra firm tofu can work too, but make sure to press it well to remove excess moisture before grilling.
- Marinate, Marinate, Marinate!: I love tofu au naturál, but it is also a wonderful blank canvas just waiting to be infused with flavor. Marinating is one way to transform it into a taste sensation, especially when grilling. Experiment with various marinades, or use the one in the recipe below. I like to combine ingredients like coconut aminos or tamari, vinegar, mirin, maple syrup, sriracha, dry seasonings, and vegan worcestershire. Be sure to let the tofu soak up the flavors for at least 20 minutes before grilling – the longer, the better.
- Preheat and Oil Your Grill: Before placing your tofu on the grill, ensure it’s properly preheated to about 350 degrees. Also be sure to clean the grates, and lightly oil them to prevent sticking. A clean, hot and well-oiled grill is sure to help you achieve those beautiful, coveted grill marks.
- Use The Right Tools: Use tongs to place the tofu on the grill at an angle (helloooo perfect grill marks) and use a thin metal spatula when its time to flip. This ensures your tofu will be easily loosened when flipping, preventing any breaking or tearing.
- Perfect Timing: Tofu doesn’t need nearly as much time on the grill as meat. It generally takes around 4-5 minutes per side to achieve a nice sear and develop grill the marks. However, it also does not get tough if over-cooked like an over-cooked meat would.
What to Serve With Grilled Tofu
Grilled tofu can be a very versatile main protein for many dishes! I love to enjoy it on sandwiches, salads, quinoa, rice bowls, with grilled veggies, or with this incredible grilled poblano relish below. The relish is also a super easy pairing as everything is cooked on the grill. This recipe only one bowl for prep so it makes for a fast and easy, mess-free clean up!
Is Tofu Healthy?
YES. Tofu used to get a bad rap, but many studies have shown that the early assumptions were actually false. Tofu is a wonderful, nutrient-dense, plant-based food made from pressed soybeans. It is high in protein, calcium, and contains all of the essential amino acids your body needs. It also provides healthy fats and a wide variety of vitamins and minerals. Plus it is much lower in cholesterol than animal based proteins.
If you enjoyed this grilled tofu recipe, let me know in the comments below, and be sure to check out:
- Coconut Crusted Tofu with Mango Salsa
- Kale Caesar Salad with Grilled Tofu
- Rainbow Collard Wraps with Peanut Sauce
Ingredients
Grilled Tofu
- 16 oz high protein super firm tofu
- 1/4 cup coconut aminos or tamari
- 1 tbsp maple syrup
- 1 tbsp vegan Worcestershire powder
- 1 tbsp dried oregano
- 1 tbsp chipotle chili powder
- 1 tbsp sriracha or chili garlic sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt and pepper
- 1/2 cup plain, unsweetened vegan yogurt
Poblano Relish
- 2 poblano peppers, halved lengthwise, seeds removed
- 1 ear sweet corn
- 1/2 red onion, finely chopped
- 1 firm avocado, cubed
- 1/2 cup cherry tomatoes, chopped
- 1/4 cup cilantro leaves, chopped
- 14 oz canned black beans, rinsed and drained
- 1 lime, juiced
- 1/2 tsp salt
Instructions
- Start by combining the coconut aminos, maple syrup, Worcestershire, oregano, chili powder, sriracha, garlic, onion, pepper and salt in a shallow dish with a lid. Use a fork to mix well.
- Slice your tofu in half lengthwise. Rotate 90 degrees and slice into 1/2" thick, 1" wide long strips. Place in the dish with the marinade. Cover with the lid and shake to fully coat the tofu. Place in the fridge to marinate for at least 20 minutes, or over night.
- Preheat your grill to 350 degrees and lightly oil the grates to prevent sticking. Optional to lightly coat the peppers and corn with oil. Use tongs to place the tofu at an angle on the grates to create the perfect grill marks (reserve remaining marinade and set aside).
- Place the peppers and corn on the grill as well. Cook everything for 4-5 minutes per side. Be sure to use a thin metal spatula to flip the tofu to prevent sticking/breaking.
- While tofu and veggies are cooking, prepare the relish by adding all remaining ingredients to a bowl, and prepare the yogurt sauce by combining the remaining marinade with the yogurt and stirring to combine.
- Remove the tofu and veggies from the grill. Cover the tofu with foil to keep warm if desired. Coarsely chop the peppers and use a knife to remove the corn from the cob. Add to the bowl with relish ingredients and stir to combine.
- To serve, spread the yogurt sauce on 4 plates and arrange the grilled tofu. Top with the poblano relish and enjoy!
This recipe is delish! I have never been able to make tofu taste and look so good!
Highly recommend!
Make it!
So glad to hear you enjoyed it, angela!