Marinated Tofu - The Plant Based School (2024)

Marinated tofu is a tasty and versatile protein choice with a standalone appeal or a satisfying protein boost for most meals.

You can use it in salads, wraps, stir-fries, pasta, and other recipes, and it is excellent for last-minute dinners and meal prep.

Marinated tofu is an excellent alternative to animal-based protein, similar to our baked tofu, air fryer tofu, tofu meatballs, grilled tofu, and fried tofu.

We borrowed this quick marinade technique from our Tofu Tikka Masala and Vegan Butter Chicken recipes, where bite-size tofu chunks are coated in a thick flavor-packed marinade with yogurt, lemon juice, spices, herbs, and garlic.

Similarly to our BBQ Tofu marinated in BBQ Sauce, the thick marinade sticks to the tofu chunks beautifully, rendering them chewy and delicious.

You’ll find yourself using this recipe in all kinds of meals; it’s the perfect protein boost for delicious salads, wholesome soups, and comforting pasta dishes.

Try it dipped in vegan ranch dressing, peanut sauce, or marinara sauce, or add it to one of our easy vegetarian dinners.

You’ll love this recipe because you can make it quickly for a weeknight dinner, as the tofu doesn’t need to sit in the marinade.

Also, it’s excellent for days after it’s cooked, making it the perfect protein choice for meal prep.

Quantities are in the recipe box at the bottom of the page.

Firm Tofu

Use firm or extra firm tofu for the best texture. Avoid silken or soft tofu; they’ll fall apart as you toss them in the marinade.

We don’t press the tofu before tossing it in the marinade as we prefer the texture that hasn’t been pressed.

MARINADE INGREDIENTS

Yogurt

We recommend a thick Greek-style yogurt (there are non-dairy options available) so that it sticks to the tofu.

Olive oil

Olive oil or extra virgin olive oil helps the spices release their fragrance and stick to the tofu as they bake.

Substitute avocado oil or another vegetable oil for olive oil.

Lemon juice

We use freshly squeezed lemon juice for acidity. It makes the other flavors more interesting.

Substitute lime juice for lemon.

Soy sauce

Soy sauce adds a rich, savory flavor.

Substitute tamari sauce or coconut aminos to make the recipe gluten-free.

Garlic

We recommend fresh grated garlic for a zesty garlic aroma.

Substitute one teaspoon of garlic powder for fresh garlic.

Salt and Black pepper

We use sea salt and freshly ground black pepper.

Spices and Herbs

• Onion powder
• Smoked paprika or liquid smoke.
• Dried dill
• Dried oregano

US cups + grams measurements in the recipe box at the bottom of the page.

Make the tofu marinade

Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.

To a large mixing bowl, add all the marinade ingredients: Greek yogurt or non-dairy yogurt, olive oil, soy sauce, lemon juice, grated garlic, onion powder, salt, black pepper, smoked paprika, dried dill, and dried oregano.

Stir until well combined.

Add the tofu

Drain the firm or extra tofu from its package and pat it dry with paper towels to remove excess moisture.

Tip: We don’t find it necessary to press tofu, but if you like, you can do so.

Break the tofu apart with your hands into bite-size pieces and add it to the bowl with the marinade.

Tip: The rugged surface of hand-pulled tofu makes it easy for the marinade to stick.

Gently toss the tofu in the marinade until fully coated.

Tip: You can bake the tofu immediately or let it rest in the marinade for up to 30 minutes. You won’t notice a difference in taste.

Bake the marinated tofu

Arrange the marinated tofu chunks on a single layer on a baking tray lined with parchment paper.

Bake in the oven at 400°F or 200°C for 30 minutes or until the tofu is golden brown.

Marinated tofu is delicious on its own or next to pasta or rice with fresh parsley and a squeeze of lemon.

You can also serve it next to asimple side saladwithwarm pita bread, a drizzle ofvegan ranch dressing, andquick pickled red onions.

Other dips and sauces that work well with marinated tofu are:

• Peanut sauce
• Tzatziki sauce
• Homemade BBQ sauce
• Marinara sauce
• Chipotle sauce

Indian-style marinated tofu

We use this variation of marinated tofu for our delicious Tofu Tikka Masala, but the resulting marinated recipe is also excellent as a standalone meal.

Tofu Tikka Masala is marinated in India. Paneer is a cheese with a neutral flavor that reminds us of tofu.

Marinade ingredients for 16ouncesor 500gramsof firm tofu.

• ½cup(120grams)Greek yogurtor non-dairy yogurt
• 1tablespoonolive oilswap avocado or vegetable oil
• 1tablespoonlemon juice
• 1inch(2cm)gingergrated
• 2clovesgarlicgrated
• 1teaspoongaram masalaor curry powder
• 1teaspoonground coriander
• ½teaspoonground cumin
• ½teaspoonturmeric
• ½teaspoonsalt
• ¼teaspoonred pepper flakesor chili powder

BBQ Sauce marinated tofu

BBQ sauce-marinated tofu is meaty and packed with flavor. It’s delicious to make a BBQ tofu burger with coleslaw salad.

Check out our BBQ tofu recipe.

Soy sauce marinated tofu

You can make a simple soy sauce marinade if you are not into yogurt marinades.

Marinade ingredients for 16ouncesor 500gramsof firm tofu.

• 4 tablespoons soy sauce or tamari sauce
• 2 tablespoons of olive oil
• 2 tablespoons apple cider vinegar or lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon mustard
• 1 teaspoon dried oregano or another dried herb
• 1/2 teaspoon salt
• 2 twists black pepper
• 1 tablespoon cornstarch optional

Toss the tofu in the marinade and bake it in a preheated oven at 400°F or 200°C for 30 minutes or in an air fryer at 400°F or 200°C for 10 minutes.

Tips

Break the tofu apart with your hands: this makes it easier to make bite-size pieces with an uneven, rugged, and porous surface that helps the marinade stick, making the tofu more flavorful.

Make a thick marinade: since tofu doesn’t absorb flavor, most of the taste will be from the marinade. To make the marinade stick, make it thick. You can thicken a marinade with Greek-style yogurt (non-dairy options are available) or with cornstarch.

Make ahead: Marinated tofu is an excellent recipe for meal prep as it keeps well in the fridge for 4 days. Note that reheated marinated tofu is chewier than freshly made marinated tofu.

Refrigerator: Keep it in an airtight container for 4 days.

Freezer: Transfer to a freezer-friendly container and freeze for 3 months.

Thaw & Reheat: defrost in the fridge for a few hours. Warm it in the microwave for 2 minutes.

• Tofu Tikka Masala
• Tofu Soup
• Tofu Curry or Vegan Curry
• Orange Tofu
• Lemon Tofu
• Mushroom Tofu
• Tofu Cacciatore
• Tofu Stir Fry
• Braised Tofu
• Kung Pao Tofu

Or have a peak at our 30+ easy tofu recipes.

• Tofu Cream Cheese
• Tofu Salad
• Vegan Egg Salad
• Buddha Bowl
• Tofu Scramble
• Vegan Breakfast Burrito

For many more tofu ideas, check out our tofu category page.