• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Kathy's Vegan Kitchen

Healthy Plant-Based Vegan Cooking

  • Recipes
  • Categories
    • Entrees
    • Breakfast
    • Sandwiches
    • Small Bites
    • Desserts
    • Sauces, Dips & Dressings
    • Sides
    • Soups
    • Salads
    • How-To
    • Our Vegan Life
  • Vegan Reviews
    • Best Vegan Meal Delivery Service
    • Purple Carrot Review
    • Veestro Review
    • Fresh N’ Lean Review
  • About
  • TOP 50 EBOOK
  • Navigation Menu: Social Icons

    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
search icon
Homepage link
  • Holiday Recipes
  • Recipes
  • About
  • Categories
  • Work With Me
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • ×

    How to Marinate Tofu For Your Vegan Tofu Recipes

    Updated on March 10, 2022 by Kathy Carmichael 4 Comments

    17.6K shares
    • Share
    • Tweet
    Kathy's Vegan Kitchen is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Read more here.

    Marinades for Tofu

    I love tofu, and what makes the perfect tofu is the marinades for tofu. Most people who don't like tofu don't know how to prepare it. Pressing the tofu, as well as the marinades for tofu, make or break tofu success. 

    As an excellent source of protein, add tofu to a variety of recipes. Although tofu on its own is pretty bland, marinades for tofu elevate the taste and texture.

    Generally, tofu haters don't know how to prepare it properly. At the beginning of my plant-based journey, I, too, was a tofu hater.

    I distinctly remember the first tofu experience.

    I ordered tofu at an Asian restaurant instead of meat in my dish, and it was soft and tasteless. I remember picking it out of my veggies like a little kid and making a sour disappointed face. 

    Since then, however, I discovered the trick to pressing and marinating tofu. 

    HOW TO KNOW WHAT TOFU TO BUY FOR WHAT RECIPE...

    First and foremost, the type of tofu you buy is essential. For instance, soft or silken tofu is used for dressing, dips, and sauces.

    Firm tofu, as well as firm-silken tofu, is best used for quiche or vegan cheesecake. 

    On the other hand, extra-firm tofu is made for entrees and can be baked, air-fried, grilled, or sauteed. I always buy the firmest tofu I can find as a general rule. 

    Additionally, sprouted tofu is the firmest tofu, and it does not require pressing. This one is my favorite, simply because I don't have to press it. Instead, I use a paper towel to dry it off, and it's ready to go.    

    HOW TO PRESS TOFU BEFORE ADDING MARINADES FOR TOFU 

    E-Z Tofu Press

    First, carefully remove the tofu from the package, discarding the fluid from the container.  

    Then, place the tofu in the middle of a tofu press and turn both knobs equally about four turns. I usually set the tofu press in the sink on its side, but I put it on a plate to drain this visual post.

    • Turn the knobs every two minutes, equally, until you have the result (the last picture).
    • Most people stop here...NOT YET. So keep turning until the knobs are screwed as far as possible.  
    • Although I have never tried this, I decided this time to measure the amount of water I got from the bottom of the plate at the end.
    • The amount was 3/4 cup fluid.
    • Now, remove the press from the plate, and I give it another press with a paper towel for excess fluid removal.

    THE BEST MARINADES FOR TOFU ARE EASY TO MAKE

    Regardless of the type of marinade chosen, I suggest marinating overnight for the best results. 

    Tofu burger

    TOFU BURGER MARINADE

    • 4 Tablespoons soy sauce or Tamari 
    • 1 Tablespoon stone-ground mustard
    • 2 teaspoons liquid smoke (1 Used hickory flavor)
    • 2 cloves garlic, minced
    • 2 tablespoons vegan Worcestershire sauce
    • 1 teaspoon Sriracha (optional)

    tofu satay recipe

    TOFU SATAY MARINADE

    • 1/4 cup homemade peanut butter, almond butter (or peanut butter of choice)
    • 2 Tablespoons lime juice
    • 1 Tablespoon rice vinegar
    • 2 Tablespoons low sodium soy sauce or Tamari
    • 2 Tablespoons pure maple syrup or agave nectar
    • 2 teaspoons grated fresh ginger root
    • 1 teaspoon Red pepper flakes (optional)
    • 1/8 cup water

    poke bowl recipe

    TOFU POKE BOWL MARINADE

    • 1/4 to 1/3 cup tamari, coconut aminos, or soy sauce
    • 1 Tablespoon rice vinegar or lime juice
    • 2 cloves garlic, smashed and finely chopped or finely grated
    • 1-inch piece ginger, peeled and finely chopped or grated

    tofu bahn mi sandwich close up

    TOFU BAHN MI MARINADE

    • 1 Tablespoons Sriracha
    • 2 Tablespoons rice soy sauce or Tamari 
    • 1/4 cup rice wine vinegar

    Grilled tofu recipe

    GRILLED TOFU WITH CITRUS MOJO MARINADE

    • 1/2 cup fresh-squeezed orange juice
    • 1/2 cup freshly squeezed lime juice
    • 1/2 cup fresh squeezed lemon juice
    • 8 cloves garlic minced (YES 8; this is not a typo)
    • 1 Fresno chili pepper, sliced thin or 1 teaspoon red pepper flakes 
    • 2 teaspoons cumin

    lemongrass tofu

    LEMONGRASS TOFU MARINADE

    • 1/2 cup shallots, minced
    • 3 Tablespoons chopped lemongrass from the inner white part of 2-3 stalks
    • 2 teaspoons Dulse, chopped to powder
    • 2 Tablespoons soy sauce or Tamari
    • 2 limes juiced (1 lime zested)
    • 2 Tablespoons brown sugar or maple syrup
    • 1 Tablespoon Thai red curry paste ( I like Thai Kitchen brand)
    • 1 Tablespoon Asian sweet chili sauce ( I like a Taste of Thai brand)
    • 3 cloves garlic, minced
    • 1/2 inch fresh ginger, grated ( I leave the skin on)
    • 2 teaspoons Sriracha
    • 1 teaspoon Thai basil, chopped

    Grilled Asian Tofu Recipe

    GRILLED ASIAN TOFU WITH ALMOND BUTTER MARINADE

    • 1/4 cup almond butter
    • 1/4 cup freshly squeezed lime juice
    • 1 Tablespoon soy sauce or Tamari
    • 1 Tablespoon minced fresh ginger
    • 1 Tablespoon miso
    • 1 garlic clove minced
    • 1-2 teaspoons sriracha or to taste (Sriracha is spicy, so taste before you add the second teaspoon)
    • Pinch of salt
    • 1/4 cup water

    Vegan Drunken Noodles Recipe

    DRUNKEN NOODLES TOFU MARINADE

    • 1/4 cup Tamari, Liquid Aminos, or Soy Sauce
    • 2 Tablespoons Sriracha
    • 1  Lime juiced
    • 1 Lime zested

    DRUNKEN NOODLE SAUCE

    • 4 Tablespoons Rice Vinegar
    • 1/4 cup Organic Vegetable Broth
    • 1/4 cup Tamari, Liquid Aminos, or Soy Sauce
    • 4 Tablespoons Brown Sugar
    • 1 (more if you like it extra hot) Thai Red Chili, diced 
    • 2 Tablespoons Sriracha

    cooked tofu skewers

    TOFU SKEWERS MARINADE

    • 1/3 cup soy sauce or Tamari
    • 1/3 cup fresh lemon juice
    • 1/4 cup vegan Worcestershire sauce
    • 2 cloves garlic, minced
    • 1 1/2 Tablespoon garlic powder
    • 3 Tablespoons basil
    • 1 1/2 Tablespoons parsley
    • 1 teaspoon black pepper
    • 1/4 teaspoon Sriracha (option, but suggested)

    Meditteranean Salad

     

    TOFU SALAD TAHINI LEMON MARINADE

    • 1/2 cup tahini
    • 2 lemons, juiced and zested
    • 2 Tablespoons maple syrup
    • 2 Tablespoons rice vinegar 
    • 2 cloves garlic, minced
    • 1/2 cup water
    • Salt and pepper to taste

    Tofu Feta Cheese Recipe

    TOFU FETA CHEESE MARINADE

    • 1/4 cup apple cider vinegar
    • 2 teaspoons yellow or white miso paste
    • 2 teaspoons sea salt
    • 2 cloves garlic, minced
    • 1 large lemon juiced and zested
    • 1 Tablespoon Italian Seasoning
    • 2 Tablespoons fresh chopped parsley

    vegan jerk bowl

    JERK TOFU MARINADE

    • 1 cup white onion, coarsely chopped
    • 4 green onions (scallions), chopped
    • 2 scotch bonnet peppers, stems and seeds removed, chopped (substitute habaneros instead if you can't find scotch bonnet peppers)
    • 2 cloves garlic, minced
    • 1 Tablespoon all-spice powder
    • 1 teaspoon dry thyme
    • 1 teaspoon nutmeg
    • 1 teaspoon salt
    • 1/2 cup soy sauce
    • 1 1/2 Tablespoons maple syrup
    • 1/4 cup lime juice
    • 1/4 inch fresh ginger

    BBQ with vegan coleslaw

    BBQ TOFU WITH HEALTHY HOMEMADE BBQ MARINADE

    • 1  White Onion, diced
    • 2 cloves, minced Garlic
    • 2 Tablespoons Organic Tomato Paste
    • 1, 15 oz. can Organic Tomato Sauce
    • 4 Tablespoons Pure Maple Syrup
    • 2 teaspoons Apple Cider Vinegar
    • 1 Tablespoon Vegan Worcestershire Sauce (I used Annie's)
    • 1 1/2 Tablespoons Molasses
    • 1 teaspoon Dijon Mustard
    • 1/2 teaspoon Paprika
    • 1 /2teaspoon Pepper
    • 1/4 teaspoon Cayenne Pepper

    spicy cucumber salad in a korean bowl

    KOREAN TOFU MARINADE

    • 6 Tablespoons tomato sauce
    • 3 Tablespoons gochujang sauce 
    • 1 Tablespoon maple syrup
    • 2 Tablespoons soy sauce or Tamari (gluten-free)
    • 2 cloves garlic. minced 

    Tofu with Peanut Sauce

    TOFU WITH PEANUT SAUCE MARINADE

    • 1/4 cup homemade peanut butter, almond butter (or peanut butter of choice), or 4 Tablespoons PBfit Peanut Butter Powder
    • 2 Tablespoons lime juice
    • 1 Tablespoon rice vinegar
    • 2 Tablespoons low sodium soy sauce or Tamari
    • 2 Tablespoons pure maple syrup or agave nectar
    • 2 teaspoons grated fresh ginger root
    • 1 teaspoon red pepper flakes (optional)
    • 1/8 cup water

    Teriyaki Recipe

    TERIYAKI TOFU MARINADE

    • 1/2 cup Tamari or soy sauce
    • 1/4 cup water
    • 1/2 cup fresh pineapple
    • 2 cloves garlic, minced
    • 1 Tablespoon ginger, minced
    • 2 Tablespoons rice vinegar
    • 1 Tablespoon arrowroot powder (or corn starch)
    • 1 Tablespoon sesame seeds

    maple and stone ground mustard tofu

    MAPLE AND STONE-GROUND MUSTARD TOFU MARINADE

    • 1/2 cup pure maple syrup
    • 1/4 cup grainy stone-ground mustard
    • 2 teaspoons minced garlic
    • 1 Tablespoon fresh rosemary, minced
    • 3 teaspoons fresh thyme, minced
    • 2 teaspoons sea salt
    • 1 teaspoon smoked paprika
    • 1 teaspoon fresh ground pepper
    • 1/4 cup water

    With the variety of marinades for tofu, as well as, different cooking methods, tofu is one the most versatile proteins around. So, the next time you want to add healthy protein to any vegan dish, consider marinating some tofu. 

    FAQs

    What flavors go well with tofu?
     
    Since tofu is porous, it can easily absorb any flavor surrounding it, making it ideal for seasoning and marinating. 
     
    What is the healthiest way to cook tofu?
     
    I think the healthiest (and easiest) way to cook tofu is by grilling it. And there's very little mess. 
     

    DIFFERENT WAYS  TO COOK MARINATED TOFU

    Once marinated, cook tofu in a variety of ways. My favorite way to prepare tofu is to grill it, but that isn't always an option. So, here are several different ways to cook tofu. 

    GRILLING TOFU

    • Pre-heat grill to 350 or medium-low
    • You can place the marinated tofu directly on the grill or use a grill basket.
    • Grill for 7 minutes on each side
    • Let cool slightly

    BAKED VERSION (If you don't have a grill) 

    • Follow the same directions for marinating.
    • Pre-heat oven to 350 degrees
    • Place tofu pieces on a baking sheet with parchment paper or silicone baking mats; I used my copper crisper pan.

    AIR-FRYER VERSION

    • Dip the marinated tofu on each side with cornstarch
    • Place large pieces into the basket, not touching each other.
    • Cook on 370 for 10 minutes
    • Open the basket and turn large tofu pieces over.
    • Bake for 10 more minutes

    SKILLET COOKING

    • Heat a non-stick skillet to medium.
    • Add marinated tofu, only adding a small amount of the marinade at a time.
    • As the tofu cooks, using a spatula, turn it over, adding the additional marinade. 
    • Cook until brown on all sides and the marinade has diminished. 
    Now that you know how to prepare, marinate and cook tofu, I'm sure you will be a life-long fan! 

    Are you looking for more tofu ideas? Check out these recipes! 

    • Mediterranean Tofu Scramble Recipe
    • Vegan Breakfast Burrito
    • Crispy Kung Pao Tofu Recipe
    • Vegan Pineapple Fried Rice
    • How to Make Healthy Vegan Lo Mein Noodles With Special Sauce
    • How To Make Vegan Popcorn Chicken Using Tofu + Dipping Sauce Recipe!
    • Tofu Lettuce Wraps Recipe
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me

    More Vegan Recipes...

    « Vegan Southwestern Bake
    Cream of Cauliflower Soup »

    Reader Interactions

    Comments

    1. Carol Valderrama

      December 01, 2021 at 5:55 pm

      Do you have a marinade for scrambled tofu? Carol

      Reply
      • Kathy Carmichael

        December 02, 2021 at 7:06 am

        Hi Carol, I have three different tofu scramble recipes that include the seasonings rather than a marinade. I include black salt, nutritional yeast, garlic powder, and onion salt. Here is an example: https://www.kathysvegankitchen.com/mediterranean-tofu-scramble/
        I hope this is helpful.

        Reply
    2. Pamela Scott

      January 13, 2022 at 8:17 am

      I’m finally a tofu lover thanks to you! I made the marinade for the slaw and tofu. Both were big hits with the family.

      Reply
      • Kathy Carmichael

        January 13, 2022 at 2:23 pm

        Hi Pamela, YAY! I didn't like tofu until I failed many times. I love it now too 🙂

        Reply

    Leave a Reply Cancel reply

    Primary Sidebar

    Hi! I’m Kathy Carmichael! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet! About Me →

    DOWNLOAD TOP 50 RECIPES EBOOK

    Trending

    • Crunchwrap Supreme Recipe How to Veganize Your Crun...
    • Cauliflower Bites Cauliflower Bites
    • mango salad How To Make Mango Kale Sa...
    • Marinades for Tofu How to Marinate Tofu For...
    • Vegan Meatloaf How To Make the Best Plan...

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions
    • Accessibility Statement
    • Affiliate Policy

    Cookbook

    • My Top 50 Recipe Cookbook!

    Contact

    • Contact
    • About Me
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases. Made with ♥️ in Arizona.

    Copyright © 2020 Kathy's Vegan Kitchen :)

    17566 shares

    Get Vegan Recipes In Your Inbox!

    Receive An Email When I Post New Recipes :)

    Invalid email address
    No, I don't want free recipes in my inbox. (Lasts 30 days)
    Vegan Recipes On The Way To Your Email! :)- Kathy