Grilled Tofu marinated in a punchy lemony, noochy, garlicky marinade before heading to the grill (or skillet) to get golden and delicious! It's absolutely packed with flavour and really easy to make.

Want some accompaniments for the grill? Try my grilled potato packets or grilled baby potatoes, and then my grilled nectarines for dessert!

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I don't know about you, but one of my favourite proteins to add to just about anything is tofu and I especially love it when it's grilled and full of flavour thanks to a fantastic marinade.

First though, can we all admit that it can be a little difficult to grill tofu without it becoming tough and chewy and a little lacking in flavour?

So today, in the AVV kitchen, we're going to talk about how to make really delicious grilled tofu with a banging marinade that gives it SO much flavour!

Below you'll find my tips and tricks to achieving the best grilled tofu that stays flavourful and tender when cooked on the grill.

And while I do love cooking this marinated grilled tofu on the grill (summer, don't go!) it works just as well in a grill pan or skillet on the stovetop.

Time to get your grill on!

Mel x

🤍 WHY YOU'LL LOVE THIS GrILLED TOFU

Quick and easy to make.
Punchy and packed with flavour.
The lemony, garlicky, noochy marinade pulls double duty: marinating before grilling gives the tofu great flavour, and the leftovers becomes a zingy, flavourful finishing sauce.
So versatile! Good for cookouts and family dinners.
Great for meal prep! Prepping this marinated grilled tofu recipe takes just a few minutes and it can hang out in the fridge getting more and more flavourful until you're ready to throw it on the grill and make a delicious meal.
The flavour gets better and better while it sits in the fridge.

Ingredients

Here is what you need at a glance, along with some important ingredient notes & substitution ideas:

Extra-firm tofu - It must be extra firm tofu and not any other type.
Nutritional yeast - For umami flavour and to thicken the marinade.
Lemon - You will be using the zest and juice so it needs to be a fresh lemon.
Dijon mustard - I haven't tried it but I'm sure stoneground would be just as nice. I don't recommend using yellow mustard as it will overpower the other flavours.
White wine vinegar - You can use apple cider vinegar instead but I don't reocmmend using any other type of vinegar.
Garlic - Lots!
Dried mint or oregano - Both are really delicious although my preference is mint.
Extra virgin olive oil - You can use regular olive oil instead or avocado oil. Oil is necessary because it carries the fat-soluble flavours, prevents sticking on the grill, balances the acidic lemon and vinegar, and helps with browning.

Let's Make Grilled Tofu

Can't wait to make it? The full printable recipe is below, but first, let me walk you through the steps to set you up for success in your kitchen. I recommend watching my recipe video if you're more of a visual learner.

1 - Mix up the marinade in a container big enough to hold the tofu.

2 - Cut the tofu into thin squares or rectangles.

3 - Coat the tofu and allow to marinate for 2 to 72 hours. The longer you can leave it the better it will be.

4 - Cook on the grill (or in a skillet) until golden with nice grill lines on both sides. Brush on more marinade as it cooks and again right before serving.

Leftover Marinade Hack

If you know me you know I never waste anything, and even if you brush your tofu generously while cooking and serving, you will probably have some marinade left in the container by the time you've finished. Don't waste it!

Use it as a sauce on sides like rice or potatoes, or make an easy vinaigrette with it for your salad.

To do this, tip it out and into an old jar. Add a couple tablespoons of extra extra virgin olive oil and white wine vinegar, and a dash of maple syrup to taste. Shake it up and boom - you've got a vinaigrette for your salad!

The leftover marinade (or the vinaigrette) will keep for a couple of days in your fridge so you don't need to use it immediately.

Serving Suggestions

This grilled tofu recipe is delicious with just about anything! Here are a few ideas:

Over rice: Grill it up then serve it over rice with a side of steamed veggies. Drizzle the leftover marinade over the rice as a sauce.
With all your grilling faves: like grilled baby potatoes, grilled potato packets, easy no yeast flatbreads and a fresh salad.
In a bowl: Serve over rice, quinoa, or any other grain of choice with avocado, tomatoes, cucumbers, or roasted veggies etc, and your favourite sauce. It works great with my vibrant, herby green sauce.
In a sandwich or burger bun: I love using the grilled tofu cold the next day in a loaded sandwich. Salad greens, tomatoes, avocado, pickles, garlic mayo, or sriracha mayo sauce, etc. It's so good!
With a salad: Pair with a crisp green salad (using the leftover marinade to make a vinaigrette (see how in the tip box above).