Food Crazy Logo

Grilled Tofu

Share it
Grilled Tofu

Grilled Tofu

This grilled tofu recipe is an excellent option for those looking to lose weight and eat healthily. Tofu is a low-calorie,high-protein food that can help with weight loss, and grilling it with a flavorful marinade makes for a delicious and satisfying meal. Additionally,this recipe is vegan and can be easily customized to fit individual taste preferences by adjusting the spice level or adding different herbs. Enjoy this flavorful and healthy dish as a part of your weight loss journey.
Total Time 1 hr 15 mins
Course Weight Loss
Servings 5
Calories 220 kcal


  • 2 (14-ounce)packages of extra-firm to fu, drained
  • ½ cup sherry vinegar
  • ½ cup low-sodium soy sauce
  • cup olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon kosher salt
  • ½ teaspoon cayenne pepper (Optional)
  • ½ teaspoon dried marjoram or thyme (Optional)
  • ¼ teaspoon black pepper


  • Place tofu on a plate and cover it with another plate. Put a 3- to 5-pound weight on top of the upper plate. Press tofu for 20 to 30 minutes. Afterward, drain and discard the accumulated liquid.
  • Combine vinegar, soy sauce, olive oil, garlic powder, salt, cayenne, marjoram, and black pepper in a small bowl.
  • Cut each tofu piece crosswise into 6 thick slices. Place the slices in a baking dish. Pour marinade over the tofu slices,turn to coat, and chill, covered, for at least 30 minutes or up to 48 hours. It is better to marinate the tofu for longer, but shorter is also acceptable.
  • Preheat an outdoor grill or charcoal grill to high heat. Reduce heat to medium and lightly oil the grate.
  • Remove tofu slices from the marinade, shake off excess marinade, and keep the remaining marinade to make the sauce.
  • Grill the tofu on the preheated grill, turning once, for 10 to 15 minutes total until well browned but before the grill marks get black. Then, transfer the grilled tofu to a platter and cover it with foil to keep it warm.
  • In a saucepan, bring the remaining marinade to a boil and simmer until it reduces to approximately 1 cup, which takes around 2 minutes. Pour the reduced marinade over the grilled tofu and serve it hot, warm, or at room temperature.


  • Wait for 5 minutes before turning the tofu to minimize sticking. To loosen it from the grate before turning, use a pancake turner-style spatula.


  • Calories: 220kcal
  • Fat: 18g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 12g


Calories: 220kcalCarbohydrates: 5gProtein: 12gFat: 18gFiber: 1g
Keyword Grilled Tofu, Healthy, Weight Loss
Tried this recipe?Let us know how it was!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


Subscribe to our newsletter for update informations, recipes or insight

Latest Post

Keep Reading

Related Article

Keep Reading

Related Article