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  • Claire F.

Grilled Marinated Tofu

Grilled Tofu is a great alternative to meat. I like to substitute tofu in what used to be my favorite recipes for chicken or beef. There are so many fun ways to play around with it. I included two of my favorite marinades, but you can pretty much sub any of your favorite recipes in! I also have no barbecue/grill skills so I just like to use a cast iron griddle with grill strips.

Here is what the final product of the tofu looks like

Drying out the tofu so it will absorb the marinade

Tofu as it marinates in a shallow dish



8 oz extra firm tofu

Marinade #1 Teriyaki

1/2 cup gluten free teriyaki sauce

1/4 cup olive oil

1/4 cup brown sugar

1/4 cup coconut water

3 tablespoons orange juice

2 tablespoons lemon juice

Marinade #2 Satay

Juice from 1 lime

1 1/2 coconut milk (almond milk works too)

1 teaspoon turmeric

1/2 teaspoon ginger powder

1/2 teaspoon onion powder

1 teaspoon salt

1 clove of garlic pressed

2 teaspoons honey

Optional: Cumin, Coriander, and other additional spices

1. Thinly slice tofu into 1/8-1/4 inch wide slices

2. Lay out a layer of clean kitchen towel, or double paper towels, and place the tofu in rows and put another layer of towels over.

3. Press gently on the tofu with your fingers absorbing an liquid.

4. Let the tofu sit for 10 minutes

5. Meanwhile whisk the ingredients to the marinate you choose in a a small mixing bowl (you can pretty much use any marinade recipe you want)

6. Take the tofu a lay it in a shallow dish (sometimes I use a brownie pan) to marinate for at least 1/2 an hour

7. Heat a pan over medium heat and spray it with nonstick spray, I like to use a cast iron griddle with grill strips because it has a similar effect to a barbecue

8. Cook the tofu on each side for 6 minutes, or until it is crispy

9. Serve in salad, over rice, in a sandwich or on its own

Here, I served the Teriyaki tofu over quinoa and greens

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