How to Grill Tofu

Sharon Palmer

One of my favorite all-time classic, go-to plant-based meals is simple grilled tofu. That’s why I’m sharing this easy step-by-step guide for How to Grill Tofu today on the blog. I love tofu—I always have a package in my refrigerator, and eat it several times a week in dishes, such as lasagna or stir-fry, or just simply baked or grilled. When I grill tofu, I make a big batch, because it’s excellent over the next few days cubed into salads or sliced into sandwiches. Plus, tofu is a very nutritious, minimally processed plant-powered food—high in protein, vitamins, minerals, and phytochemicals linked with disease protection. In fact, it’s part of the traditional Asian diet, in which people enjoy lower rates of obesity and chronic diseases. Grilling tofu is easy as can be! Just follow my easy steps.

Press tofu and slice into horizontal slabs. Place in a dish.
Mix up a flavorful marinade, such as this Spicy Asian Marinade (see recipe below).
Pour marinade over tofu.
Chill for at least an hour.
Place marinated tofu on a heated grill, and cook for about 7-8 minutes on each side, until golden-brown.


Grilled Spicy Asian Tofu (Vegan, Gluten-Free)

  • Author: The Plant-Powered Dietitian
  • Yield: 4 servings 1x


  • 1 15-ounce package of extra firm tofu, pressed*

Spicy Asian Marinade:


  1. Press the extra liquid off tofu. Slice it in half horizontally and then vertically to make thick slabs about 3/4-inch thick.
  2. To make marinade: stir together soy sauce, vinegar, oil, garlic, ginger, coli paste, sesame seeds, and seaweed in a small dish
  3. Place the tofu in a shallow dish and pour the marinade over the tofu. Chill and marinate for at least 1 hour.
  4. Heat the grill and remove the tofu from the marinade.
  5. Place the tofu on the hot grill and cook for about 7-8 minutes on each side, until golden brown. Brush on extra marinade remaining in dish while cooking.
  6. Voila! You’re done. Serve as an entrée, or slice into sandwiches or salads.


*Learn how to press tofu here:

Nutrition information per serving: 193 calories, 13 g total fat, 2 g saturated fat, 280 mg sodium, 0 mg cholesterol, 6 g carbohydrate, 2.5 g fiber, 0 g sugar, 17 g protein


  • Serving Size: 1

For other ways to use tofu, check out some of my favorite recipes below:

Tofu Mushroom Tacos
Scrambled Turmeric Tofu with Mushrooms and Greens
Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu
Tofu Kale Power Bowl with Tahini Dressing

To learn about the health benefits of tofu, check out these blogs on   Soy Science Update   and News on Soy Health Claim.

To learn about how tofu is made, check out this field trip to watch tofu making in Los Angeles.

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