Ready to transform tofu from a bland block into a smoky, savory, and utterly crave-worthy main course? This is the recipe that will make you fall in love with grilled tofu. By pressing or freezing the tofu first, we achieve an incredible, firm, and ‘meaty’ texture that’s perfect for soaking up flavor and getting those gorgeous grill marks. Whether you’re a seasoned vegetarian or just looking to add more plant-based meals to your rotation, this grilled tofu steak is a guaranteed winner. It’s simple, versatile, and the perfect centerpiece for any summer barbecue or easy weeknight dinner.
Ingredients
• 1.5 to 2 lbs / 680 to 900g extra-firm tofu, pressed or frozen and thawed
• 1 tablespoon neutral oil
• Pinch of salt
• For the Simple Soy Glaze
• 2 tablespoons soy sauce or tamari
• 1 tablespoon mirin or corn syrup (optional)
• For the Miso Glaze Variation
• 1/2 cup red or brown miso paste
• 2 tablespoons sake or white wine
• 2 tablespoons mirin or corn syrup
Instructions
1. Prepare the Tofu: The secret to great grilled tofu is removing the water. Press your tofu for at least 30 minutes or use the freeze-and-thaw method. Once prepped, pat it completely dry with a paper towel. Cut the block into large steaks, planks, or cubes about 1-inch thick.
2. Preheat and Oil: Heat your grill or broiler to moderately high heat (about 400°F / 200°C). Brush the tofu pieces on all sides with oil and sprinkle lightly with salt.
3. Grill the First Side: Place the tofu on the hot grill or on a broiler pan about 4 inches from the heat source. Cook for 4-5 minutes, until you have nice grill marks and the tofu releases easily from the grates.
4. Glaze and Finish: Flip the tofu. In a small bowl, whisk together your glaze . Brush the glaze generously over the top side of the tofu. Continue to cook for another 3-4 minutes, flipping and basting once more, until the tofu is nicely browned and the glaze is caramelized. Total cooking time will be less than 10 minutes.
5. Serve: Remove the tofu from the heat and serve immediately. Drizzle with extra sauce or serve with your favorite sides.
Nutritional Information
• Serving Size: 1 of 5
• Calories: 185 kcal
• Protein: 18 g
• Fat: 10 g
• Carbohydrates: 5 g
• Sodium: 450 mg
• Note: Nutrition is an estimate and will vary based on glaze and serving size.
Pro Tips
• Pro-Tips for Perfect Grilled Tofu
• Freezing or pressing tofu is the non-negotiable first step for achieving a firm, meaty texture that won’t fall apart on the grill. To freeze, simply place the whole package in the freezer, then thaw completely before pressing out the excess water.
• High, direct heat is your friend. It creates a fantastic seared crust on the outside while keeping the inside tender. Make sure your grill grates are clean and well-oiled to prevent sticking.
• Apply sugary glazes like teriyaki or barbecue sauce only during the last 2-3 minutes of cooking. This allows them to caramelize perfectly without burning onto the grill.
• Before grilling, coat your pressed and dried tofu in a dry rub for an extra layer of flavor. Try chili powder, smoked paprika, za’atar, or your favorite curry powder.
• For the cleanest cuts and best presentation, grill the tofu in large steaks or planks. Let it rest for a minute after cooking before slicing to serve.
FAQ
Q: Can I make this grilled tofu recipe gluten-free
A: Absolutely. To make this recipe gluten-free, simply use tamari instead of soy sauce. Also, ensure your brand of miso paste is certified gluten-free, as some can contain barley or other gluten-containing grains.
Q: Is grilled tofu a good source of protein
A: Yes, it’s an excellent source of plant-based protein. As noted in the nutritional information, a single serving of this grilled tofu provides approximately 18 grams of protein, making it a satisfying and nutritious centerpiece for any meal.
Q: How do I store and reheat leftover grilled tofu
A: Store any leftovers in an airtight container in the refrigerator for up to 4 days. You can enjoy it cold in salads or sandwiches, or reheat it gently in a skillet, in an air fryer, or under the broiler for a few minutes until warmed through.
Q: What if I don’t have an outdoor grill
A: No problem. This recipe works wonderfully using an indoor cast-iron grill pan on the stovetop over medium-high heat. You can also use the broiler method as described in the instructions, which will give you a similar delicious, caramelized result.
