Grilled Tofu – Easy, Flavorful, and Perfect for Meatless Meals

Ingredient Overview & Easy Substitutions

Here’s what you’ll need and a few ideas for swaps:

• Tofu (200g):
  Use firm or extra-firm tofu for grilling so it keeps its shape. Press gently to remove extra water for best texture.

• Soy Sauce (1 tbsp):
  Adds savory, umami depth. Use tamari or coconut aminos for a gluten-free option.

• Sesame Oil (1 tsp):
  Just a little brings bold, toasty flavor.

• Salt (1 tsp):
  Helps season the tofu all the way through.

Optional Add-Ons:

• Red pepper flakes or chili oil for heat

• Sliced green onions or cilantro as garnish

• Lime juice for tang

• Sprinkle of toasted sesame seeds

Nutrition Facts (Per Serving)

(Serves 2)

• Calories: ~110 kcal

• Protein: 10g

• Carbohydrates: 2g

• Fat: 7g

• Fiber: 1g

• Sugar: 0g

• Sodium: 950mg

• Cholesterol: 0mg

Highlights:

• High in plant protein

• Naturally gluten-free & dairy-free (with correct soy sauce)

• Balanced healthy fats

• Low carb and cholesterol-free

Step-by-Step Instructions

1. Prep the Tofu

• Remove tofu from packaging and gently press between paper towels to remove excess moisture.

• Slice the tofu into slabs or steaks about 1–1.5 cm (½ inch) thick.

2. Season the Tofu

• Sprinkle each tofu slice with salt on both sides.

• Let sit for a minute or two while you heat the grill; this seasons and helps draw out even more moisture for a better crust.

3. Grill

• Preheat a grill, grill pan, or nonstick skillet to medium-high heat.

• Lightly oil the grill grates or pan if you wish.

• Place tofu slices on the grill and cook for about 3 minutes per side, until nice grill marks form and the tofu is heated through and slightly crispy at the edges.

4. Drizzle & Serve

• Remove tofu from the grill.

• Drizzle with soy sauce and sesame oil while still warm.

• Serve immediately as a main, over grains, in salads, or in your favorite wraps.

Tips & Tricks for the Best Grilled Tofu

• Press Tofu: Removing as much water as possible before grilling gives the crispiest results.

• Use Firm Tofu: Soft tofu will fall apart on the grill.

• Don’t Move Too Soon: Let tofu develop grill marks before flipping for best texture.

• Flavor it Up: Marinate tofu in soy sauce, garlic, and ginger for 15–30 minutes for extra depth (optional, but tasty!).

• Pan Grilling Option: No grill? Use a cast-iron pan or nonstick skillet.

Creative Serving Ideas

• Bowl Meals: Add grilled tofu to a rice or noodle bowl with fresh vegetables and a drizzle of your favorite sauce.

• Salads: Top mixed greens with tofu, sesame seeds, and sliced peanuts.

• Wraps: Roll grilled tofu in tortillas with crunchy veggies and chili sauce.

• Asian-Inspired: Serve with steamed broccoli, carrots, and a side of dipping sauce.

• BBQ Platter: Serve as part of a mixed grill with skewered veggies.

Frequently Asked Questions (FAQ)

Q1: Can I use flavored tofu?
A1: Yes! Smoked, teriyaki, or chili-marinated tofu are all great for grilling.

Q2: How do I prevent tofu from sticking?
A2: Make sure to oil the grill or pan, and don’t flip until it forms a good crust.

Q3: Can I make this ahead?
A3: Best served fresh, but you can grill ahead and reheat in a dry pan or oven.

Q4: Is it gluten-free?
A4: Use tamari or coconut aminos instead of soy sauce for a gluten-free option.

Q5: Can I freeze tofu before grilling?
A5: Yes! Freezing then thawing tofu gives it a chewier texture that’s great for grilling.

Q6: What sides pair best?
A6: Rice, noodle salads, fresh slaws, steamed veggies, or grilled corn.