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vegan jerk tofu bowl
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4.79 from 14 votes

Vegan Jerk Tofu

Jamaican grilled jerk tofu is the perfect blend of sweet and savory. Crispy on the outside and delicate on the inside, jerk tofu is wonderful in a Caribbean bowl, sandwich, wrap, or salad topper if you don't eat it all before you decide how to eat it.
Prep Time10 minutes
Cook Time16 minutes
Total Time26 minutes
Course: Entrees
Cuisine: Jamaican
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 388kcal


  • 14 ounces extra-firm tofu pressed and cut into 4 equal pieces

Jamaican Jerk Marinade

  • 1 cup white onions coarsely chopped
  • 4 green onions chopped
  • 2 scotch bonnet peppers stems and seeds removed; chopped (habeneros can be replaced)
  • 2 cloves garlic minced
  • 1 Tablespoon all-spice powder
  • 1 teaspoon dry thyme
  • 1 teaspoon nutmeg
  • 1 teaspoon salt
  • ½ cup soy sauce
  • 1 ½ Tablespoons maple syrup
  • ¼ cup lime juice
  • ¼ inch fresh ginger

Pineapple Salsa with Black Beans

  • 3 Roma tomatoes diced
  • 1 jalapeño pepper deseeded, deveined and diced
  • ½ cup red onion diced
  • ½ cup cilantro chopped
  • 1 cup fresh pineapple diced
  • 1 Tablespoon lime juice
  • 1 cup black beans
  • 2 teaspoons Sriracha optional

Other Ingredients

  • 3 cups Cooked Brown Rice or Grain of Choice quinoa or farro
  • Extra Jerk Sauce
  • Lime wedges



  • If using firm tofu, press it using a tofu press. If using extra firm or super firm tofu, skip this step and dry off the tofu before cutting it.
  • Using a tofu press, press the tofu and dry it off. If using sprouted extra firm tofu, you don't need to press the tofu. Remove it from the package and dry it off.
  • Cut tofu into 4 equal pieces.

Jerk Marinade

  • Combine all ingredients in a high-speed blender.
  • Blend on high until all is blended.
  • Pour ½ a cup of marinade into a container.
  • Add two tofu pieces, followed by more marinade, and then repeat until tofu is covered in marinade.
  • Cover and refrigerate overnight.

Pineapple Salsa

  • Combine ingredients in a bowl and refrigerate until ready to serve.
  • Making ahead of time allows the flavors to become more intense, so I suggest making the pineapple salsa ahead of time.

Grilling Tofu

  • Preheat the grill to low-low.
  • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can place the tofu directly on the grill.
  • Cook for about 16 minutes total, flipping every 4 minutes. 
  • Remove from the grill and place back in the marinade until ready to use.  
  • Then, cut it into strips or cubes.

Baking Tofu

  • Follow the same pressing and marinating process. 
  • Then, preheat the oven to 400 degrees
  • Place cut or uncut tofu on a silicone baking mat or parchment paper.
  • Cook for 15 minutes.
  • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

Air-Frying Tofu

  • Follow the same pressing and marinating process. 
  • Set air fryer temperature at 375 degrees.
  • Place the tofu in a single layer in the air fry pan.
  • Cook for 10-15 minutes, shaking the basket several times through the cooking process.

Jerk Tofu Bowl

  • Place ½ cup cooked brown rice or grain of choice in the base of each bowl.
  • Add pineapple salsa with beans.
  • Then, top with grilled jerk tofu.
  • Garnish with limes and extra jerk sauce


  • Drain and press out excess water: Tofu packed in water retains much moisture, even when drained and patted dry. Getting that extra liquid out will give you firmer tofu that will soak up the flavors of marinades and hold up better in the skillet or on the grill.
  • I suggest marinating tofu overnight for the best results.
  • Wear gloves to protect your skin and eyes when working with hot peppers. Always remove the seeds and veins before cutting.
  • Making the pineapple salad in advance enhances the flavor while refrigerated.
  • If grilling tofu, I suggest cooking it in slabs and then cutting it into cubes once cooked. However, cut into cubes if baking or air-frying before cooking.


Calories: 388kcal | Carbohydrates: 71g | Protein: 20g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 430mg | Potassium: 863mg | Fiber: 10g | Sugar: 15g | Vitamin A: 786IU | Vitamin C: 53mg | Calcium: 127mg | Iron: 5mg