Best Marinades for Tofu

Marinating tofu makes it taste good! Today I'm sharing some of the best tofu marinades to wake up bland tofu infusing it with tons of flavor! They're a yummy combination of savory, sweet, salty, hot, smoky, and spicy - next level tofu at its best!

Best of all, these tofu marinade recipes are made with pantry friendly ingredients like Dijon mustard, soy sauce, wine vinegar, maple syrup, hot sauce, herbs and spices so they are fuss free and ready in minutes. Plus tofu is super healthy, packed with protein, naturally gluten free, oil-free, and vegan!

I'll confess, I was slow to the tofu game (I didn't know what I was missing). It was an Instagram contest that inspired me to give tofu a try. My tofu won a prize (satay tofu) and our family gained a super delicious, versatile, protein rich, low fat, healthy food to eat! Tofu is an easy and inexpensive protein source for vegetarian, vegan, meatless main dishes.

Don't like tofu? Keep reading, I'll teach you the secret for how to make the best, most flavorful tofu!

Perfect for meal prep, tofu is super easy to prepare, incredibly versatile, and abundantly available at the supermarket. I make a batch or two at the beginning of the week and we enjoy with tofu sandwiches and wraps, stir fries, Buddha bowls, salads - it's a staple in our kitchen!

How to Marinate Tofu

Marinating tofu adds TONS of FLAVOR and couldn't be EASIER or quicker to prepare.

Select firm or extra firm tofu, press excess water from it, pour the marinade over the tofu and let it soak in for around 30 minutes or overnight.

The marinades take only a few minutes to whip up - each marinade recipe will have some leftover sauce for stir frying, basting or drizzling over the tofu doubling the flavor! (details below)

Method:

• if your tofu block is really thick, slice it in half through the middle. Wrap the two pieces in a few paper towels or a kitchen towel to absorb the liquid. Stack some heavy cookbooks or pans on top and let it press while you make the marinade (or use a tofu press!). After 15 - 30 minutes, cut tofu into desired shape and size.
• transfer tofu to baking dish, bowl or bag then pour marinade over top. Gently toss and stir to coat tofu with marinade. Let it sit for around 30 minutes or more so the flavors can infuse into each piece of tofu.
• drain, but don't throw out excess marinade.
• cook tofu as desired.

How to Cook Tofu

If you want to learn how to get the most flavor out of tofu, check out my post, How to Cook Tofu that Tastes Good, for a complete guide on selecting, pressing, and cooking tofu.

Marinated tofu is quick and easy to cook in a variety of ways from pan frying, baking, grilling, and air frying. The cooking time will depend on how thick your tofu cubes, slices or slabs are, the type of pan you choose, and how high you turn the heat.

Pan Frying / Grilling Method

• Oil-free Method: Fry the marinated tofu on a non-stick pan or stove top griddle over medium-high heat (no oil, single layer, don't crowd the skillet). Place tofu pieces in a hot pan, don't move or flip them until they naturally release (about 3 minutes), flip and cook the other side.
• Crispy Fried Method: Warm a splash of oil in a non-stick skillet or cast iron pan and fry the marinated tofu over medium-high heat until golden brown and crispy.

THE SECRET to preventing tofu from sticking when pan frying (with or without oil): place tofu pieces in the hot pan and don't move or flip them until a crust forms and they naturally release. Flip and repeat on other sides (a few minutes on each side).

Oven Baked Method

• Preheat oven to 400º F.
• Place tofu in a single layer, evenly spaced, on a prepared baking sheet (parchment paper or silicone mat),
• Flip tofu after 12-15 minutes.
• Cook another 5-10 minutes until the tofu is firm but still tender.
• Brush tops with extra marinade once flipped (if desired).

This is my go-to method for cooking tofu - it's tender and creamy on the inside with a lightly crisp crust on the outside (around 20 minutes total in my oven).

Air Fryer Method

• Spray the basket surface with cooking spray.
• Place the marinated tofu pieces* in a single layer with space around each piece (*shake off excess marinate before cooking).
• Cook at 400º F for 7-12 minutes (shaking the basket halfway through).
• It may take longer or shorter depending on the size of your tofu pieces and how crispy you like it. Mine was perfect at 8 minutes.
• I have a small air fryer so cooked in two batches.

Common Questions

Easy Savory 5 Minute Marinades

These are some of our favorite marinades for tofu, tempeh, and seitan; but you can use your favorite chicken or beef marinade on tofu too. It's almost certainly vegan! Pretty much all flavors go well with tofu because of its neutral, mild taste - let me know your favorite in the comments below.

Double the marinade for basting and drizzling:

1. Mustard Maple Tofu Marinade - drizzle extra marinade over a rice bowl or salad.
2. BBQ Tofu Marinade - brush marinade over the tofu slabs/slices while grilling.
3. Vietnamese Lemongrass Tofu Marinade - drizzle over veggie noodle bowl.
4. Greek Tofu Marinade - drizzle over rice bowl or gyro sandwich.
5. Nashville Hot Tofu Marinade - stir in 1-2 tablespoons of mayo to use as a drizzle in a Nashville Hot 'Chicken style' sandwich or taco.
6. Asian Tofu Marinade - add to a quick veggie tofu stir-fry right before serving.

More Tofu Recipes

If you're a new vegan, new to tofu or tofu curious, try this tofu recipe first:

• Spicy Peanut Tofu Noodle Bowl - THE best tofu recipe ever! It's easy to make and the tofu is finger licking good (we call it the tofu whisperer - because after the first bite, everyone is hooked). Cooking Tip: This tofu recipe uses both baked and pan fried methods.
• Delicious Tofu Tacos - quick, go-to weeknight meal made with spicy tofu taco meat.
• Easy Tofu Taco Bowl - so healthy and delicious - includes recipe for crunchy, edible bowl!

Did you make this recipe? I'd love to see it!
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