Low Carb Grilled Tofu with Herb Marinade
Elevate your plant-based grilling game with this vibrant and flavorful Low Carb Grilled Tofu with Herb Marinade recipe! Perfect for summer cookouts or any healthy meal, this dish features extra-firm tofu soaked in a zesty marinade of olive oil, fresh parsley, basil, oregano, garlic, and lemon juice—infused with a kick of red pepper flakes for added zest. Grilled to perfection alongside tender zucchini and sweet bell peppers, it’s a low-carb, protein-packed masterpiece that’s as nutritious as it is delicious. With minimal prep time and simple cooking steps, this recipe is ideal for busy weeknights or impressing guests with a light and fresh entrée. Pair it with a bright green salad or enjoy it on its own for an irresistible, guilt-free delight!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu, drained and pressed
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon fresh oregano, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 1 medium zucchini, sliced into 1/4 inch thick disks
- 1 medium bell pepper, cut into strips
Instructions
Begin by preparing the tofu. Wrap the tofu block in a clean kitchen towel or multiple layers of paper towels. Place it on a plate and set something heavy on top, like a cast-iron skillet, to press out excess moisture for at least 15 minutes.
While the tofu is pressing, make the herb marinade. In a bowl, whisk together the olive oil, lemon juice, chopped parsley, chopped basil, chopped oregano, minced garlic, salt, black pepper, and red pepper flakes.
Cut the pressed tofu into equal-sized slices, approximately 1/2 inch thick. Place the tofu slices in a shallow dish or resealable plastic bag.
Pour the herb marinade over the tofu, making sure each slice is thoroughly coated. Marinate for at least 30 minutes, turning the pieces halfway through. For best results, let it marinate in the refrigerator for up to 2 hours.
Preheat an outdoor grill or a grill pan over medium-high heat.
While the grill is heating, toss the sliced zucchini and bell pepper strips with a little olive oil, salt, and pepper.
Once the grill is hot, place the marinated tofu slices and the seasoned vegetables on the grill.
Grill the tofu for 3-4 minutes on each side until grill marks appear and it is heated through. Grill the vegetables for about 2-3 minutes per side until tender and slightly charred.
Remove the tofu and vegetables from the grill and serve immediately.
Optionally, garnish with additional fresh herbs and lemon wedges before serving.
Nutrition Facts
Calories |
1046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.2 g | 96% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1262 mg | 55% | |
| Total Carbohydrate | 35.2 g | 13% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 13.0 g | ||
| Protein | 67.0 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2810 mg | 216% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 1876 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
