6 Tofu Marinades (For Baking, Grilling, and Stir Fries)

These are 6 of the best tofu marinade recipes for baking, grilling, and stir-fries! Have you ever wondered how to marinate tofu to get the flavors to infuse deep inside? Let me take the mystery out of it and show you step by step how to get perfect flavorful tofu every time!

Jump to:

• ❤️ Why you'll love these tofu marinades
• 🥄 What goes into a great marinade?
• ✨ What type of tofu should I use?
• ❄️ Fresh or frozen tofu?
• ⬜ How to press tofu?
• 🌶️ How to flavor infuse tofu?
• 📖 Marinades vs sauces
• ⭐ To turn the marinade into a glaze
• ❓ Frequently asked questions?
• 🧄 Tofu Marinades
• 🔥 How to cook marinaded tofu
• ✨ Marinating seitan or temeph

If you're one of those tofu haters who think that tofu is bland, you probably just haven't prepared in the right way yet. I've been vegan for over 22 years and I've cooked a lot of tofu in that time. These are my family's favorite tried and true marinated tofu recipes. Tofu is a great plant protein source, so I encourage you to test out some different flavors and cooking methods to find one that you enjoy.

❤️ Why you'll love these tofu marinades

• They're quick and easy to make.
• All of them are vegan and gluten-free.
• You can make a different flavor each time to suit your taste.
• They're perfect for baked tofu, grilled tofu, pan-fried tofu, or even deep-fried tofu.

🥄 What goes into a great marinade?

You can marinate your tofu with just about any flavors or spices that you can think of, however, there are a few elements that make a great marinade.

• Acid - most great-tasting marinades have vinegar or citric acids like lemon juice, lime juice, or orange juice. The acid helps to break down the protein in the tofu and allows the marinade to penetrate deeper into it, giving flavor into the center of the tofu.
• Salt - this gives it flavor and helps to enhance the other flavors in the marinade as well. Salt also helps to break down the soy protein and allows the flavors to soak deeper into the tofu.
• Oil - to give the tofu a richer fuller flavor and to help it not stick to the pan or grill when cooking it. (Just a small amount is needed, too much will just make your tofu greasy). Olive oil, canola oil, or any-neutral flavored oil works well. Sesame seed oil gives Asian-style marinated tofu recipes a great flavor.
• Sugar - to sweeten the marinade and give it flavor. About half of the marinades I commonly use have some sugar in them. It gives the tofu a nice balance between sweet and savory.
• Spices - to give your marinade the flavor that you are looking for. You can use fresh herbs, dried herbs, black pepper, red pepper, cayenne pepper, onion powder, garlic powder, hot sauce, or other spices.

✨ What type of tofu should I use?

The type of tofu that you will want to use may vary depending on the result that you are looking for and the cooking method that you chose to use for it. 

• Extra Firm Tofu - is a great choice for baked, stir-fried, or deep-fried tofu.  It is firm enough to hold together while marinating and cooking, yet porous enough that it will soak up a lot of flavors.
• High Protein Tofu - is a great choice for grilled tofu or tofu that you want to be sure doesn't fall apart or crumble.  It's a very dense protein, so it doesn't soak up the marinade as fast.  You will want to let this type soak longer than the extra firm tofu.

Note - I don't recommend using silken tofu since it is too soft and will fall apart unless you are using it for a silken tofu scramble.

❄️ Fresh or frozen tofu?

If you want spongier, firmer tofu, you can freeze the tofu and then let it thaw again before cooking it. This gives the tofu have a denser meatier texture and allows you to press more water out of it. Since more water comes out, it will also soak up more marinade. Tofu that has been frozen is not necessarily better, just different. You may want to test it both ways to see which method you prefer.

To freeze tofu - simply place the block of tofu in the freezer in its original packaging. Leave it in there for at least 24 hours or up to 3 months. Allow to thaw overnight in the fridge, then drain and press as you would fresh tofu. (I always keep a couple of packs of tofu in the freezer and then move them to the fridge a day or two before I'm planning on making something with them.) 

Tip - Use a sharpie to mark the package so you know which ones have been frozen.

⬜ How to press tofu?

1. Drain the tofu liquid out of the package and give the tofu a little squeeze while holding it over the sink.
2. Press the tofu using a tofu press or simply press it between two plates or 2 cutting boards with something heavy on top.  (You want enough weight on the tofu to slowly squeeze out the liquid, but not so much that the tofu cracks or breaks.  About 1-3 pounds of weight works well.  Firmer tofu can withstand more pressure than softer ones.
3. Allow the tofu to press for about 15 minutes pouring off any excess liquid that has drained out. 
4. Pat the block of tofu with a paper towel or very clean dish towel to remove any excess liquid. 
5. Cut the tofu into large squares or rectangles about 1/2 inch thick.

🌶️ How to flavor infuse tofu?

If you want your tofu to be super flavorful throughout the whole bite, these few little tricks will help.

• Use extra-firm tofu.  The extra firm tofu (that comes in a plastic tub filled with liquid) is spongy and will soak up a lot of the marinade.
• Soak the tofu longer if using high protein tofu. (This is the best type for grilled tofu). The high protein tofu is super dense, so you can't squeeze enough liquid out of it to make it spongy and then soak up the liquid.
• Freeze your tofu.  Tofu that has been frozen solid and then rethawed is spongier and you can squeeze out a lot more liquid.  Doing this before marinating means that it will soak up a ton more of the marinade.  It's not necessary, and it does give your tofu a slightly different texture, but some people really like it this way.
• Use a marinade with acid like vinegar or lime juice.  This acidity breaks down the protein and allows the marinade to infuse deeper into the tofu.
• Marinade your tofu for at least 24 hours.  Tofu will have a nice flavor after marinating for about 30 minutes, but if you want very flavorful tofu, allow it to at least sit overnight in the fridge.  (Make sure to keep your tofu refrigerated while marinating)!
• Marinate your tofu in a sealable plastic bag.  This allows the whole piece of tofu to be submerged in the marinade.  This way the whole piece soaks up the flavor, not just the bottom.  (I know that many people avoid plastic, so if you do, simply use any shallow glass or ceramic container with a flat bottom).
• Baste the Tofu.  While the tofu is cooking, brush on some more marinade to allow more flavor to soak in.

📖 Marinades vs sauces

You want to use a thin tofu marinade and not a thickened sauce to soak the tofu in. A thinner sauce will be able to penetrate the pores in the tofu and soak in. A thicker sauce is not able to soak in as deep. A sauce that has been thickened with starch also tends to be sticky and will burn on the tofu when cooked. Some of my sauces that are delicious on top of tofu after it has been cooked are orange sauce, sweet and sour sauce, teriyaki sauce, or BBQ sauce.

⭐ To turn the marinade into a glaze

If you want a thickened glaze or sticky sauce to pour over your tofu after cooking, you can simply thicken your leftover marinade.  To do this, simply add 1 tbsp of corn starch to the cold marinade, stir well and then cook over medium heat in a saucepan for a few minutes until it boils.  Once the marinade reaches the boiling point, it will thicken into a glaze that you can pour on your tofu for extra flavor.  This works well with all my more liquidy marinades like teriyaki, sweet Asian, balsamic, and Thai chili.

❓ Frequently asked questions?

🧄 Tofu Marinades

I've marinated a lot of tofu over the years, and there are a few basic flavor combos that I come back to, again and again, depending on my mood and what I'm serving it with.

Sweet Asian

This is my go-to marinade for baked tofu. It's a sweet and sassy flavor that goes well with just about anything.  I love to use it when I bake tofu to use as tofu jerky or tofu bites to put on salads.  This marinade is also good for grilled tofu! 

What you will need for a sweet Asian marinade

• Sesame Oil - for flavor and some richness.
• Soy Sauce - to give it a salty Asian flavor.
• Maple Syrup - to give it sweetness.
• Cayenne - to give it a little kick of spice.

Instructions - Put all ingredients into a bowl and stir well with a whisk until blended together then pour over tofu.

Balsamic Tofu

If you like balsamic vinaigrette flavor, you will love this marinade!  It's sweet and savory with that delicious balsamic flavor.  It's delicious bakes and used as added protein on salads or just as snacks.

What you will need for the balsamic marinade

• Balsamic Vinegar - for acidity and flavor
• Oil - for richness and to help it not stick when it's cooked
• Maple Syrup - for sweetness to balance the strong flavor of the vinegar.
• Water - for some liquid and to defuse the strong vinegar flavor.
• Salt - for flavor.

Instructions - Put all ingredients into a bowl and stir well with a whisk until blended together then pour over tofu.

Cilantro Lime Marinade

If you like cilantro, this is an incredibly addictive flavor combo! It's delicious any way you cook it and it goes great with Mexican-style dishes you make like tacos or burritos!  Tip:  Save the marinade and use it as a condiment on your tacos and rice dishes.

What you will need for cilantro lime marinade

• Cilantro - to give it a fresh flavor
• Lime - for acidity and flavor.
• Oil - for some richness.
• Garlic - for flavor.
• Salt - for flavor.
• Hot Peppers - like a jalapeno or serrano pepper for spiciness. (optional)

Instructions - Put all ingredients in a food processor and blend until everything has been chopped up very small.

Teriyaki Tofu

This is classic Asian style tofu.  It's delicious grilled, baked, pan-fried, or crispy deep-fried.  However, my favorite way to make teriyaki tofu is to stir fry it with veggies and pour my homemade teriyaki sauce over it!

What you will need for teriyaki marinade

• Soy Sauce – you can use regular soy sauce or Tamari or Bragg’s Liquid Aminos to make it gluten-free.
• Water – to dilute the strong flavor of the soy sauce.
• Brown Sugar – to give it sweetness.  You can use any sweetener that you choose, but brown sugar gives it the most authentic flavor.
• Vinegar – for the acidity.  Either apple cider vinegar or regular white vinegar works well.
• Sesame Oil – for flavor and richness.
• Ginger – for the authentic teriyaki flavor.  Freshly grated ginger will give the best flavor.
• Garlic – for flavor. One to two cloves of fresh minced gives the best flavor.
• Garlic Chili Paste – aka Sambal Oelek or Sriracha for optional spiciness. (You can find this at any Asian market and most major grocery stores).

Instructions - Cook the marinade in a saucepan for about 3 minutes until the sugar completely dissolves.

Thai Chili Tofu

This marinade is similar to the sweet and spicy dipping sauce that you may get at for favorite Asain restaurant.  It makes a great marinade for tofu that you add to your Asian-inspired dishes, especially homemade summer rolls.

What you will need for Thai chili marinade

• Seasoned Rice Vinegar - for acidity and sweetness.
• Garlic Chili Paste – aka Sambal Oelek or Sriracha for optional spiciness. You can find this at any Asian market and most major grocery stores.
• Sugar - for added sweetness.

Instructions - Cook the marinade in a saucepan for about 3 minutes until the sugar completely dissolves.

Cornell Tofu "Chicken" Marinade

This is a spin on an Upstate New York classic - Cornell chicken.  (This was the only type of barbecued chicken I ever ate as a child, so when I went vegan I just had to figure out a way to recreate that flavor that I loved so much as a kid).  This marinade is a salty vinegary marinade filled with flavors of sage and oregano from classic poultry seasoning.  It makes deliciously baked tofu or grilled tofu.

What you will need for Cornell "chicken" marinade

• Vinegar - for acidity and flavor.
• Oil - for richness and to help it not stick when cooking.
• Poultry Seasoning - for a burst of perfectly blended herbs!
• Nutritional Yeast - for a rich umami flavor.
• Water - to make it liquidy.
• Salt - for flavor.

Instructions - Put all ingredients into a bowl and stir well with a whisk until blended together then pour over tofu.

🔥 How to cook marinaded tofu

After your tofu has soaked in the marinade anywhere from 15 minutes to 24 hours, you can then cook it. You can use any cooking method that you want to like, pan-frying, baking, grilling, or deep-frying.

✨ Marinating seitan or temeph

You can also use these marinades for other vegan proteins like tempeh or seitan as well. Simply follow the same directions as for the tofu and add a package of sliced tempeh or seitan instead.

I love to use the cilantro lime marinade with my tempeh tacos or use the Cornell marinade with my vegan seitan chicken or vegan turkey recipes. The teriyaki marinade is delicious with my vegan seitan steak recipe too.

📌 Be sure to follow me on Pinterest for new vegan recipes!

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