Grilled Tofu – Girls Can Grill

Smoky, flavorful grilled tofu with a crispy outside and tender center. A perfect recipe for a healthy, plant-based main or side dish

What is tofu?

Tofu is a soft, white block made of coagulating soy milk (from soybeans). It’s processed so the proteins in the milk are turned into curds. Then, those curds are pressed and shaped into blocks.

It’s very mild in flavor, so it’s blank canvas for seasonings, marinades and sauces.

Tofu is widely used in Asian cuisines and popular among vegetarians, vegans and anyone looking for a plant-based protein. You’ll see it in cut into slices or cubes and stir fried dishes and soups, but it can also be grilled.

Get Recipe Ingredients

• Press the Tofu: Place the tofu on two paper towels. Add two more paper towels on top. Place a heavy pan or plate on top. Let the tofu rest for 30 minutes to remove excess moisture.

• Slice: Cut the tofu into 1/2 inch thick slices. Place on a sheet pan.

• Season: Drizzle with olive oil and season liberally with Chicken Rub. Let marinate while you heat your grill.

• Heat Grill: Het your grill to medium-high heat (400F degrees) with a direct heat zone.

• Grill: Place the seasoned tofu on the grill grates. Cook for 5 minutes per side.

• Finish: Drizzle with olive oil and a pinch of salt or a vinaigrette.

Calories: 40kcalCarbohydrates: 1gProtein: 3gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 27mgPotassium: 69mgFiber: 0.1gSugar: 0.4gVitamin A: 13IUVitamin C: 0.1mgCalcium: 18mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Be sure to rate it, leave a comment and save it so you can make it again. Show off your awesome results on social by tagging @girlscangrill

What you’ll need

• Extra Firm Tofu: Because tofu can be delicate, you want to look for extra firm tofu. This will have less moisture and holds up better to the high heat of the grill.
• Paper Towels, Plate and a Heavy Skillet: These will be used to press the excess moisture from the tofu.
• Oil: Either olive oil or avocado oil are great.
• Girls Can Grill Chicken Rub: Or any other seasoning that you’re in the mood for.
• Optional Vinaigrette: You can garnish grilled tofu with olive oil and a pinch of salt, or whip of a vinaigrette.

See the full recipe card above for servings and a full list of ingredients.

How to grill tofu

Step 1: Start by pressing the tofu

Place 2-3 paper towels (or a clean kitchen towel) on a plate. Place the block of tofu on top. Cover with 2-3 more paper towels. Top with a heavy cast iron skillet. Let it rest for at least 30 minutes. The paper towels will be soaked with liquid.

Step 2: Slice the tofu

Once the tofu has been pressed, place it on a cutting board and slice it into 1/4 to 1/2 inch thick slices. I like using the Cutco cheese knife.

Step 3: Season

Place the tofu on a plate or baking sheet. Season both sides with oil and Chicken Rub.

Step 4: Heat your grill

Heat your grill to medium-high heat (400F degrees) with a direct heat zone. You can use a charcoal grill, gas grill, pellet grill, indoor grill like the Ninja Sizzle or a grill pan.

Step 5: Grill the tofu

Place the seasoned tofu slices on your preheated grill on the grill grates. Cook for about 5 minutes per side. You can flip the tofu steaks with tongs or a spatula.

How to serve grilled tofu

Grilled tofu can be enjoyed hot or cold. You can garnish it with any type of sauce or dressing. To turn this grilled tofu recipe into a full meal, serve the tofu slabs on top of salads or with grilled veggies.

Quick Shallot Vinaigrette

In a small bowl, combine 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 tablespoon fresh parsley, 2 teaspoons minced shallots, 1 teaspoon Chicken Rub and a touch of honey.

Place the grilled tofu on the grill and pour the fresh dressing right on top.

Storage

Store leftover tofu in an airtight container in the fridge for 5-7 days.