Grilled Tofu

Have you ever wondered how to make grilled tofu that’s bursting with flavor and that won’t fall apart on the grill?  Let me show you some tricks that I’ve learned over the years to make sure your grilled tofu comes out perfect every time!

What you’ll need for delicious grilled tofu:

Ingredients:

• Tofu – you will want the firmest tofu you can find.  The high protein tofu that comes in the vacuum sealed pouches works the best on the grill.  It holds together and won’t break when you cook it.  If you can’t find this type of tofu, you can also use extra firm tofu and press it well.
• Marinade – a great tofu marinade is a key to getting flavorful tofu.  You can marinate it in anything that you like, but these are my family’s 6 favorite go-to marinades for tofu. 
  • You will want to marinate your tofu for at least 30 minutes, but it will be more flavorful if you marinate it overnight.  (Be sure to save the marinade for basting your tofu when it’s on the grill too).  Many store-bought salad dressings also work well as tofu marinades. Use a shallow dish like a lasagna pan or a quart size plastic bag to marinate the tofu.  You want as much surface area as possible to be touching your tofu.
• Sauce for Basting – you can use your marinade to baste your tofu or use a thicker sauce or glaze like my teriyaki sauce or my sugar-free barbecue sauce.  If you chose to use one of these thicker sticker sauces, add it in the last minute or 2 of cooking so it doesn’t burn.

Tools:

• Grill – Any type of grill will work for tofu.
• Copper Grilling Mats – We started using these copper grilling mats a few summers ago and they have totally changed the way we are able to grill!  They give the tofu support so it doesn’t crumble or fall through the grates of the grill!  Although they are flat the tofu still gets those lovely charred grill marks too. (They are also awesome for vegetables and kabobs on the grill).  Note:  As a vegan, I also LOVE these mats for camping or taking to barbecues where we need to use a grill that has previously been used to cook meat.  This way our cooking surface stays uncontaminated!
• Spatula – for flipping the tofu.  (Tongs will also work if your tofu is firm enough).
• Basting Brush – for brushing on extra marinade while cooking.  (This isn’t necessary, but it’s nice to have).

How to make marinated grilled tofu:

To prepare the tofu:

1. Drain the tofu and press it in a tofu press or simply between two plates or cutting boards with something heavy on top.
2. Allow the tofu to press for about 15 minutes pouring off any excess liquid that has drained out. 
3. Pat the block of tofu with a paper towel or very clean dish towel to remove any excess liquid. 
4. Cut the tofu into large squares or rectangles about 1/2 inch thick.
5. Make the marinade of your choice and marinate the tofu in a shallow dish or a ziplock bag for 30 minutes to up to 3 days.

Notes about the tofu:  The high protein super firm tofu, does not need to be pressed much.  It is too dense to get much liquid out of it.  You can just wrap a paper towel around it to dry it off a little.  Since this tofu is not as porous as the type that comes packed in water, it will not soak up the marinade as easily. 

To gill the tofu:

1. Place the copper grilling mat on your grill if you have one.
2. Heat your grill with the lid on for about 5 minutes to get the grill hot.
3. Place the tofu pieces on the grill and close the lid.
4. Cook over medium flames for about 5 minutes and then flip over and cook for another 5 minutes.
5. Brush the tofu with the marinade while cooking for extra flavor.
6. Serve over rice on a bun as a sandwich, or just eat it plain. 

Pro tips for making perfect tofu on the grill:

• Use the dense high protein tofu – the one that comes in a vacuum sealed pouch.   This tofu will not fall apart on you and holds its shape and has a firm texture.
• Marinate your tofu – pick one of my tofu marinades or use your favorite, but just be sure to season it well.  It can get dry and tasteless if you don’t marinate it well. Using a marinade with some salt or an acid like vinegar or lemon or lime juice help break down the protein and allow the flavor to penetrate the tofu better.
• Use a grilling mat – copper grilling mats are a life saver when it comes to grilling tofu, veggies, and other smaller more delicate ingredients.  It allows them to get the same charred flavor without falling through the grates.
• Baste the tofu while it’s grilling – use some extra marinade to brush on the tofu as it’s grilling for extra flavor.

How to make grilled tofu skewers:

1. Press the tofu and cut it into 1-inch cubes.
2. Cut up veggies like zucchini, yellow squash, and bell peppers into 1 inch long pieces.  You can also use button mushrooms and cherry tomatoes, just leave them whole.
3. Place the tofu and veggies in a large shallow pan with the tofu marinade of your choice and let sit for at least 1/2 hour or up to 24 hours.
4. Pierce the tofu and veggies with a skewer.
5. Grill for about 2-3 minutes on each of the 4 sides of the cubes for a total of 8-12 minutes of cooking time.
6. Baste with the marinade after each time you flip them.
7. Serve over rice or eat right off the stick.

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Grilled Tofu

Prep Time

5 mins

Cook Time

10 mins

Marinating Time:

30 mins

Total Time

45 mins

 

How to make marinated tofu on the grill.

Course: Main Course, picnic

Cuisine: American

Keyword: grilled tofu

Servings: 4

Calories: 120 kcal

Author: Monica | The Hidden Veggies

Ingredients

• 1 16 oz block high protein tofu
• 1 cup tofu marinade chose between my 6 favorites or use your own.

Instructions

To cut and marinate the tofu:

1. Drain the tofu and press it in a tofu press or simply between two plates or cutting boards with something heavy on top.

2. Allow the tofu to press for about 15 minutes pouring off any excess liquid that has drained out. 

3. Pat the block of tofu with a paper towel or very clean dish towel to remove any excess liquid. 

4. Cut the tofu into large squares or rectangles about 1/2 inch thick.

5. Make the marinade of your choice and marinate the tofu in a shallow dish or a ziplock bag for 30 minutes to up to 3 days if using high protein tofu.

To grill the tofu:

1. Place the copper grilling mat on your grill if you have one.
2. Heat your grill with the lid on for about 5 minutes to get the grill hot.
3. Place the tofu pieces on the grill and close the lid.
4. Cook over medium flames for about 5 minutes and then flip over and cook for another 5 minutes.
5. Brush the tofu with the marinade while cooking for extra flavor.
6. Serve over rice on a bun as a sandwich, or just eat it plain.

Recipe Notes

Pro tips for making perfect tofu on the grill:

• Use the dense high protein tofu - the one that comes in a vacuum sealed pouch.   This tofu will not fall apart on you and holds its shape and has a firm texture.
• Marinate your tofu - pick one of my tofu marinades or use your favorite, but just be sure to season it well.  It can get dry and tasteless if you don't marinate it well. Using a marinade with some salt or an acid like vinegar or lemon or lime juice help break down the protein and allow the flavor to penetrate the tofu better.
• Use a grilling mat - copper grilling mats are a life saver when it comes to grilling tofu, veggies, and other smaller more delicate ingredients.  It allows them to get the same charred flavor without falling through the grates.
• Base the tofu while it's grilling - use some extra marinade to brush on the tofu as it's grilling for extra flavor.

Nutrition Facts

Grilled Tofu

Amount Per Serving (0.25 block of tofu)

Calories 120 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Sodium 284mg 12%

Total Carbohydrates 8g 3%

Dietary Fiber 1g 4%

Sugars 4g

Protein 11g 22%

Calcium 14.2%

Iron 7.6%

* Percent Daily Values are based on a 2000 calorie diet.