Whole30 Grilled Tofu with Herb Marinade
Elevate your plant-based meals with this vibrant and flavorful Whole30 Grilled Tofu with Herb Marinade. Perfectly pressed extra-firm tofu is infused with a zesty marinade made from olive oil, fresh lemon juice, garlic, and a medley of aromatic herbs like parsley, basil, and thyme. The tofu is then grilled to smoky, golden-brown perfection, creating a satisfying dish that’s crispy on the outside and tender on the inside. Ready in under 30 minutes of cooking time, this recipe is not only quick and easy but also vegan, gluten-free, and Whole30-friendly. Serve it as a protein-packed main, toss it into salads, or pair it with roasted vegetables for a wholesome and flavorful meal. Ideal for healthy weeknight dinners or weekend BBQs, this recipe is sure to impress!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 tablespoon fresh thyme, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Press the tofu: Remove the tofu from its packaging and drain well. Wrap the tofu block in a clean kitchen towel or paper towels, then place it on a plate. Set a heavy object, such as a cast-iron skillet or a stack of cookbooks, on top to press out excess moisture. Allow the tofu to press for at least 15 minutes.
While the tofu is pressing, prepare the herb marinade. In a small mixing bowl, whisk together the olive oil, lemon juice, chopped parsley, basil, thyme, minced garlic, sea salt, and black pepper until well combined.
Once the tofu is pressed, unwrap it and cut it into 1-inch thick slices or cubes, depending on your grilling preference.
Place the tofu pieces in a shallow dish and pour the marinade over them, ensuring each piece is well-coated. For best results, allow the tofu to marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
Preheat your grill or grill pan over medium-high heat. Lightly grease the grill grates or pan with a little olive oil to prevent sticking.
Place the marinated tofu pieces onto the preheated grill. Grill for about 4-5 minutes on each side, or until the tofu is golden brown and has nice grill marks.
Remove the tofu from the grill and serve hot. This grilled tofu is perfect as a main dish or can be added to salads or bowls for a protein boost.
Nutrition Facts
Calories |
237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 258 mg | 11% | |
| Total Carbohydrate | 4.3 g | 2% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 0.2 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 156 mg | 3% | |
*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.
