Marinated Tofu (+ 6 Marinades)
Servings: 4
Calories: 123kcal
Easy tofu marinade recipes that actually work—teriyaki, honey garlic, Thai peanut, jerk spice, miso, and lemon pepper. Transform bland tofu into flavorful protein in no time!
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Ingredients
- 1 14-oz block extra-firm tofu pressed and cubed
Teriyaki Glaze
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons mirin or rice vinegar + 1 teaspoon maple syrup
- 1 tablespoon maple syrup
- 1 teaspoon fresh ginger grated
- 1 clove garlic minced
Honey Garlic
- 3 tablespoons rice vinegar unseasoned
- 2 tablespoons pure maple syrup or agave nectar
- 1 tablespoon low-sodium soy sauce
- 3 cloves garlic minced
- 1 teaspoon toasted sesame oil
Thai Peanut Satay
- 3 tablespoons fresh lime juice
- 2 tablespoons natural peanut butter
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon pure maple syrup
- 1 clove garlic minced
- ½ teaspoon red pepper flakes
- 1 tablespoons warm water to thin
Jerk Spice
- 3 tablespoons fresh lime juice
- 2 tablespoons avocado oil substitute other neutral oil
- 1 tablespoon jerk seasoning see notes for DIY
- 1 teaspoon pure maple syrup
- ½ teaspoon ground allspice
- ½ teaspoon dried thyme
- 2 cloves garlic minced
Miso Umami
- 3 tablespoons rice vinegar unseasoned
- 2 tablespoons white miso paste can also use red
- 1 tablespoon toasted sesame oil
- 1 teaspoon pure maple syrup
- 1 clove garlic minced
- 1 teaspoon fresh ginger grated (optional)
Lemon Pepper
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon black pepper freshly cracked
- 1 teaspoon kosher salt
- 2 cloves garlic minced
- ½ teaspoon lemon zest optional but recommended
Instructions
Press the tofu
- Cut extra-firm tofu into 1-inch cubes or your desired shape. Place on a cutting board lined with paper towels, cover with more paper towels, and weigh down with a heavy object for 15-30 minutes. Pat dry
Make the marinade
- Whisk all marinade ingredients together in a shallow dish or resealable container until smooth. For miso marinade, mash miso paste into the liquid first to prevent clumps. For peanut marinade, add warm water gradually until smooth.
- Reserve 2-3 tablespoons of marinade in a separate bowl for basting (do this before adding tofu).
Marinate the tofu
- Add tofu to the remaining marinade and toss gently to coat. Arrange in a single layer for best absorption. Cover and refrigerate for the recommended time (see each marinade option above).
Cook tofu
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper.Remove tofu from marinade and arrange in a single layer on prepared baking sheet. Discard used marinade.
- Bake 20-25 minutes, flipping halfway through and brushing with reserved marinade, until edges are golden and slightly crispy.
Notes
- Press tofu well—wet tofu won't absorb marinade or crisp properly
- Don't over-marinate acidic marinades (lime, lemon) - recommended times below.
- Teriyaki Glaze: 1-2 hours
- Honey Garlic: 30-60 minutes
- Thai Peanut Satay: 30-60 minutes (max 2 hours—acid breaks down tofu)
- Jerk Spice: 2-4 hours (or overnight)
- Miso Umami: 1-2 hours
- Lemon Pepper: 30-60 minutes (max 2 hours—acid breaks down tofu)
- Reserve marinade BEFORE adding tofu for food-safe basting
- For crispier tofu, toss cubes in 1 tablespoon cornstarch before marinating
- Cooking options:
- Pan-fry: Cook marinated tofu in 2 tablespoons oil over medium-high heat, 3-4 minutes per side
- Air fry: 375°F for 12-15 minutes, shaking basket halfway through
- Grill: Thread onto skewers and grill over medium-high heat, 3-4 minutes per side
Nutrition
Calories: 123kcal | Carbohydrates: 4g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 645mg | Potassium: 178mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 5mg | Calcium: 37mg | Iron: 1mg
