The best tofu marinade 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 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
- ⌚How long should I marinate tofu?
- ❓ Can you marinate tofu too long?
- 🧄 Flavors
- 🔥 How to cook marinaded tofu
❤️ Why you'll love these 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, lime, 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).
- 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 or dried herbs, peppers, 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.
❄️ 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?
- Drain the tofu liquid out of the package and give the tofu a little squeeze while holding it over the sink.
- 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.
- Allow the tofu to press for about 15 minutes pouring off any excess liquid that has drained out.
- Pat the block of tofu with a paper towel or very clean dish towel to remove any excess liquid.
- 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 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.
⭐ 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.
⌚How long should I marinate tofu?
The amount of time that you should marinate your tofu depends on the type of tofu that you use. The firm or extra firm tofu that has been pressed well will soak up the marinade faster than the high protein super firm tofu. You want to let your tofu marinate for at least 15 minutes to allow it time to soak up some flavor. It will continue to get more flavorful if you let it marinate for 24 hours.
❓ Can you marinate tofu too long?
Yes, the marinade will start to break down the protein in the tofu after about 24 hours if you use the softer tofu types. However, the high protein super firm tofu can be marinated for up to 3 days without getting soft or crumbly.
Note: Be sure to keep your tofu in the refrigerator the whole time that it's marinating. Tofu can go bad quickly when left out of refrigeration.
🧄 Flavors
I've been vegan for over 20 years, and I've marinated a lot of tofu in that time. 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 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 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 a 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 - 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.
📌 Be sure to follow me on Pinterest for new vegan recipes!
Six vegan, gluten-free tofu marinades for grilling, baking, frying, or stir-fries.
- 1 (14 oz.) block tofu
- 2 tbsp sesame oil
- 2 tbsp soy sauce or Tamari or Bragg's Liquid Aminos
- 2 tbsp maple syrup
- 1 dash cayenne
- 2 tbsp canola oil or other neutral-flavored oil
- 2 tbsp balsamic vinegar
- 2 tbsp maple syrup or any sweetener
- 2 tbsp water
- 1/2 tsp salt
- 1 cup fresh cilantro
- 1/3 cup fresh squeezed lime juice
- 2 tbsp canola oil or other neutral-flavored oil
- 3/4 tsp salt
- 1 clove garlic
- 1 small hot pepper like a jalapeno or serrano pepper (optional)
- 1/4 cup water
- 3 tbsp brown sugar
- 2 tbsp soy sauce or Tamari or Bragg's Liquid Aminos
- 2 tbsp vinegar (either white or apple cider vinegar)
- 1 tbsp sesame oil
- 1 clove garlic
- 1 tsp ginger fresh grated
- 1/4 cup seasoned rice vinegar
- 1 tsp garlic chili paste
- 2 tsp sugar
- 2 tbsp canola oil
- 2 tbsp white vinegar
- 2 tbsp nutritional yeast
- 2 tsp poultry seasoning
- 1 tsp salt
- 1/4 tsp black pepper
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Place all ingredients in a small saucepan and heat until the sugar dissolves completely.
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Allow to cool before pouring over tofu.
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Add all ingredients to a small bowl and stir with a whisk or fork until well blended.
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Put all ingredients in a food processor or blender and blend until everything is chopped up very small.
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Bake on an oiled cookie sheet at 400°F for 30 minutes flipping cubes every 10 minutes. You can also pan-fry or deep-fry it.
Pro Tips for perfect marinated tofu:
- 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 as much liquid out, allow it to soak longer to absorb more flavor.
- 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 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 an acid like vinegar or lime juice. This acidity breaks down the protein and allows the marinade to infuse deeper into the tofu.
- Marinate 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 it to absorb more flavor.
⭐⭐⭐⭐⭐ Leave a comment and starred review! I would love to hear from you!
I've only been vegan for one month, and have only cooked tofu about four times. I "studied" blogs, recipes, and videos so I might know what I was doing, hoping it would taste okay. I LOVE your marinades! I already knew to freeze the tofu and press and drain every drop before most recipes I've tried. BUT your marinades make this WAY better!!! I use your Cornell chicken marinade. Once the tofu sits for 24 hours in my fridge, I take it out and use it following whatever recipe I had in mind for my "chicken" tofu. Typically, I either cut or rip pieces, place in bag with oil and cornstarch, then bake until crispy - while making a sauce on the stove (maybe 'orange chicken' or General Tso's chicken'). The tofu was so much like chicken with your marinade I am sure I won't miss chicken. THANK YOU!
You're welcome! It made my day to read this, Lynn! I'm so happy that you like the marinade recipes! 🙂
Hi
Once these are made/cooked do they freeze well? Like for meal prepping??
Yes, it does freeze well, however, freezing tofu causes it to have a slight change in texture.
I already love the Cornell marinade. Today I put an Italian spin on it for my son. I replaced the vinegar with lemon juice and the poultry seasoning for 1/2 tablespoon of Italian seasoning. After marinating all day, I cooked the tofu in some of the marinade, basting it on both sides and it turned out amazing!
The Italian spin on the Cornell marinade sounds delicious. I'm glad that you like it! 🙂
Hi Monica,
I don't know if I'm too late to this post, but how do you suggest we actually cook the marinated tofu (stove top, bake - temp, etc.)? I'm new to tofu & looking forward to trying all of the marinades! Thank you.
Yes, after you marinate it, you will want to cook it. (I linked to the different cooking methods in the post.) You can fry it, grill it or bake it. Once your tofu has soaked up the flavor of the marinade, you can pan fry it or add it to stir-fries.
Thanks Monica for your recipes. Your suggestion to dilute the soy sauce with half water worked great. The marinade was thin enough to be soaked up by the tofu yet fried in oil and browned very nicely when put in the wok. You deserve alot of credit for the thought that went into this as the sugar played such an important role. Turning the used marinade into a sauce worked very well also. Have you thought about making a spicy/peanut marinade? Maybe with pineapple juice? I'm sure it would be awesome over some noodles. Thanks again Monica, can't wait to try your other recipes. Got 3 more blocks of tofu with your name written all over them.
Thanks so much, Brian. I'm so happy that the detail in this post helped you out! I would love to play around with a peanut sauce one of these days, but my husband hates peanut butter and doesn't even like the smell of it in the house, so I have to wait until he's out of town sometime. lol. Enjoy your next 3 blocks! 🙂
a little trick you may want to pass along. If one of the containers is saved it can be used to squeeze most of the water out of the tofu. After it thaws, remove the plastic from the top and place the empty container on top of the tofu to squeeze out the water. Press it over the sink and the tofu will be dry enough to use in under half a minute. Also we are experimenting w/ other umami flavors and found diluted Maggi to be interesting. Thanks again, every family member loves what you've done with tofu.
I made the Sweet Asian, and it was great, thanks. I made one and a half recipe for a single block of tofu, and cut the tofu into smaller pieces, not just four large slices, and it absorbed the entire one and a half recipe.
Any case, next on the list is balsamic. We have thin cheap sour balsamic, and good thick expensive sweet balsamic. Which kind does this recipe call for?
I use the thin, vinegar tasting balsamic. If it's thick and sweet, it probably has sugar already added to it. Enjoy!
I may be missing something here, but I don't see any measurements for the amount of tofu used. Is each marinade recipe enough for one block?
Yes, each marinade recipe is enough for 1 block of tofu. 🙂
My family is trying to eat more plant-based foods. We went from Meatless Monday to two meatless dinners per week. I'm very new to tofu and I've been experimenting over the last week. Last night I took a block of extra firm tofu, pressed it for 30 minutes and then brined it in salt water overnight in the fridge. This morning I took half of the block and put it in a sandwich bag to marinate in your Cornell marinade. After an hour I decided to try a little of it. I took 2 somewhat thin slices & cooked them in a skillet for a few minutes. The result BLEW MY MIND. It tasted like roasted chicken. No joke. I can't wait to have my husband try some when he gets home. My 11 year old son said the same thing. I can't tell you how excited I am! This will be the base for tofu "chicken" nuggets in the future.
I'm so happy that you and your family like it, Summer! I know that the Cornell marinade is kind of strange, and I almost didn't include it in the list fearing that people would think that it was weird, but it's my favorite, so I decided, in the end, to keep it on the list. That is the marinade that people always comment on and love the most! If you are new to cooking tofu, try my breaded tofu recipe too, it's always a favorite. Here is the link: https://thehiddenveggies.com/breaded-tofu/ Enjoy! 🙂
I will try that too! I can see making a tofu parmesan in the future (sans the Mozzarella). Thank you again. 🙂
Excellent! Made the spicy Asian and only had time to marinate it for about an hour, but we still all loved it . Was a fabulous addition to a pineapple pepper stir fry. Can’t wait to try the Cornell on a salad.
I'm so happy that you liked it! 🙂
When freezing marinated tofu do you leave the marinade in the bag with the tofu and freeze it altogether?
I usually freeze it separately. If you leave the tofu marinating too long the acid from the marinade starts to break down the protein and make it mushy. Enjoy! 🙂
Do you drain the tofu before freezing or leaving in the original package and drain when thawing?
You can just leave the tofu in the original package and put it in the freezer. After it thaws, open the package and drain and press the tofu. Enjoy! 🙂
I know that I am late to this topic, but omg. So much info. Off to the store to get some tasty ingredients. Thanks for the time and effort u put into this post.
You're very welcome, Shirley! I hope that you find it helpful! 🙂
Hi! I’m making tofu for my daughter for the first time today! She picked the Sweet Asian marinade and I’m wondering if sesame oil is supposed to smell as awful as it does. It’s like burnt oil! It’s marinating right now so hopefully it turns out good! I’ll reply later with her review! ❤️ Thanks!
The sesame oil should smell kind of nutty. You may have some bad oil. I hope it worked out well for you. 🙂
Well I didn't think is was possible to love this Cornell marinated tofu more than I already did, but I do. I took my leftover grilled tofu slices from the night before and cut them into cubes about the size of croutons and then pan fried them in a little olive oil until crispy. They were supposed to be to top a salad, but I ended up eating them all right after cooking. If you like your food a little crunchy give this a try, I'm addicted to them now.
That sounds delicious, Diane! I love the Cornell marinade too! Great idea to make little croutons with you tofu! 🙂
Great ideas, I'm gonna try some of these! Thanks for sharing 🙂
I made mine using the Cornell marinade, this was the best tasting tofu I've ever had. I didn't freeze mine first, will probably do that the next time. I pressed my tofu this morning for about 30 min, then sliced it into 8 pieces and put them and the marinade in a bag. Let it marinate while I was at work , I did notice when I took it out of the fridge it seemed a little drier, and then I noticed when re-reading the recipe it says to add water to the Cornell marinade. It wasn't mentioned in the list of ingredients but I added just a little to the bag before I pan grilled. Just wondering if water should be added when the marinade is first made and how much. Sorry for the really long post :).
I made the Cornell marinade and it was delicious. So simple and an unexpected flavour for tofu. I like recipes where most of the work is done ahead of time. I’ll be sure to try more of your recipes.
Thanks, Marlene! I'm so happy that you liked it!
Can I marinate it then freeze?
When freezing tofu do we press and then freeze?
Hi April, just toss the tofu in the freezer sealed in its original packaging. Then let it thaw, open it, and press the liquid out of it then. Enjoy! 🙂
In your pro tips you say to freeze the tofu- is this just straight out of the package and drained? or do you drain, press the tofu first, then freeze it, then press again? I cant wait to try them all!
Hi Lexi, you just put the whole unopened package in the freezer. You need to take it out of the freezer a few hours before you use it so it has time to thaw. (I usually forget and put it in a large bowl of hot water to make it thaw quicker. Once it thaws, cut open the package, drain, and press it. I hope that helps. 🙂
The Cornell marinade has just become my favorite tofu marinade EVER. Hubby took a bite, died and went to heaven. What kinds of recipes do you use it in? I put it into a wild rice salad I was making and it was incredible. I want to have a constant supply on hand and I'd love some ideas for how you use it!
I'm so happy that you tried the Cornell and liked it. It's my favorite too! It's a little different, so I don't think a lot of people have given it a try. I like to grill or bake the tofu when it's marinated this way. Then I put it on a sandwich or cubed up on a salad. Enjoy! 🙂
In the recipe section for the teriyaki marinade, it doesn't show vinegar, but in the body of your post under the teriyaki recipe it mentions vinegar. Which is correct? I'm excited to try the teriyaki and the sweet asian tonight!
I'm so sorry for the typo, yes, you should add 2 tbsp of vinegar to the teriyaki sauce. I have corrected it now. Enjoy! 🙂
Can the marinated tofu be frozen (in the plastic bag) for later use?
Yes, it can. If you plan on freezing it for more than a week or so, you will want to use freezer bags. Enjoy! 🙂
This information is exactly what I have been looking for! Thank you so much!
I'm so happy that it helps you Phyllis! Let me know which one is your favorite!
Thanks so much!
You're very welcome Linda! I hope that you enjoy them as much as we do!
This is the way to make tofu! I tried three of these over the weekend and they were all amazing!! Thanks for posting.
You're welcome! So happy that you liked them John, which ones did you make?
Hi Monica,
The marinade recipes look fantastic! I'm looking forward to trying all of them. My question is; how much tofu ( ounces, pound) is needed for the marinade recipe you have?
Thank you,
Pete
Thanks Peter, they will marinate a 14 -16 oz block of tofu with a little leftover for basting. Enjoy! 🙂