These Grilled Tofu Steaks are a perfect way to get some vegan protein during BBQ season! The tofu is marinated and then grilled to your liking for a low-carb protein-packed meal.
No need to fret going to a BBQ or cookout anymore because these Grilled Tofu Steaks will ensure you have something vegan to eat all summer long. They also cook really well on an electric grill during cooler months.
You can take the marinated tofu steaks to any grilling gathering and have them ready in no time. Or even bring them pre-grilled – they’re tasty cold as well.
What’s a tofu steak?
Tofu steaks are firm pieces of tofu sliced into a rectangular shape. They are seasoned with herbs and spices or marinated for flavor.
These “steaks” don’t actually taste like regular steak, they’re only called that because they’re hardy pieces of vegan protein.
What tofu is best for grilling?
I always use extra firm tofu because it’s hearty enough for the grill.
When making these steaks it’s very important to have all the water pressed out of the tofu. If I can get it, I use the Trader Joe’s high protein tofu which has the water already pressed out.
When I can’t get my hands of the TJ’s tofu, I get regular extra firm tofu in water and press the water out for at least 30 minutes (sometimes more).
If you’re using a grill machine, firm would be okay
Ingredients & Subsitutions
These grilled tofu steaks are easy to make and use typical ingredients that most people have in their pantry. You will need:
- Extra Firm Tofu – you need it firm so it doesn’t get floppy and stick to the grill. I like the kind that is not packed in water but you can use the one with water so long as you really press the water out of it.
- Sesame oil – if you don’t use oil, you can skip it but I’ve found that the oil helps the marinade stick to the tofu better.
- Tamari (low sodium if needed) – you can substitute soy sauce if you don’t need it to be gluten-free
- Garlic cloves – if you don’t have the fresh cloves, you can substitute garlic powder.
- Onion powder
- Apple cider vinegar – adds a punch of flavor. You can sub rice vinegar if you don’t have apple cider vinegar.
- Vegetable broth – can sub water.
- Mustard powder
Marinating for flavor
Tofu itself does not have that much flavor, that’s why it’s always best to season and marinate it. By marinating the tofu, you’ll have a vegan steak with lots of flavor.
Let the tofu marinate in an 8×8 glass casserole dish for at least 1 hour in the refrigerator. If you want even more flavor, over the dish and let it marinate overnight.
Tips for making tasty Grilled Tofu Steaks
While this recipe is very easy, I’ve found a few things work really well.
First, make sure that ALL of the water is pressed out of the extra firm tofu. I know I’ve mentioned this before but the less water in the tofu the better it will hold together on the grill.
Second, make sure you marinate! Nothing makes for tastier tofu than a good long soak in a tasty marinade.
Other Grilling Recipes you might enjoy
Here are a few other recipes that would go well with the grilled tofu steaks.
- Easy Vegan Pasta Salad
- Healthy Vegan Ramen Noodle Salad
- Vegan Ranch Pasta Salad
- Vegan Street Fair Corn
- Vegan Sides for Grilling
Grilled Tofu Steaks
- Mix all the marinade ingredients (except tofu) in a bowl.
- Cut tofu into 4 slabs and place into an 8×8 inch or 9×9 inch casserole dish (or other dish with a lid).
- Pour marinade on top of tofu and let it marinate for at least an hour (overnight gives it even more flavor).
- When tofu is done marinating, grill it for 4-5 minutes on each side (or to you liking).
- Serve right away or store in the fridge for up to 4 days.
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Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who helps vegans find ways to make mealtimes easier (and healthier).
When she’s not creating new recipes for her blog, you can find Mary Ellen doting on her two shih tzus or exploring the world with her husband.