CookingRecipesGrilled tofu

Grilled tofu

🍳 10 min

🔥 945 cal

✍️ by Taisiia Dobrozorova


0 votes

Grilled tofu

40 g


33 g


73 g



Did you know that tofu is a protein-rich food? Is it made by coagulating soy milk from liquid, pressed into blocks. Tofu was accidentally invented in China 2000 years ago. So, thanks to that lucky coincidence, nowadays, people worldwide can taste this outlandish product. 

Moreover, the ingredient is suitable for weight loss nutrition as it is cholesterol-free and low in fat. Also, it helps you to lose weight by keeping you fuller for longer on fewer calories than meat. This recipe can be an excellent snack or lunch to cook for those who care about glucose levels in the blood—well, thrilled? So, it's the right time to start trying a healthy and easy-to-cook recipe!

Grilled tofu Recipe

Essential ingredients

  • Tofu

    200 g

  • Soy sauce

    5 g (1 tsp)

  • Olive oil

    5 g (1 tsp)

  • Sesame seeds

    5 g (1 tsp)

Ingredients to taste

Carrots, Pickled cucumber, Parsley, Radish

How to make

Please follow the next steps:

  1. 1

    Preheat a grill to 375 to 450 degrees.

  2. 2

    Press the firm tofu to extract the extra water (or microwave it for 2 minutes). Then cut it into slabs.

  3. 3

    Paint with the marinade, previously made from olive oil and soy sauce.

  4. 4

    Grill on the grates for 5 minutes total. Turn when it releases from the grates.

  5. 5

    Paint with additional marinade if needed.

  6. 6

    Serve with carrots, pickled cucumbers, chopped parsley, or radish. Enjoy your meal!

Weight Loss Tips

  • You can opt for lemon juice or rice vinegar instead of oil to consume fewer calories and fats in your dish.

  • Eat protein; it increases metabolism by 80-100 calories per day.

  • Chew your food more thoroughly. Research shows that it can reduce calorie intake at mealtimes.

  • Cooking Method

    Grilling, Marinating

  • Recipe category

    Lunch, Snacks, Vegetarian, Vegan

  • Recipe cuisine


  • Tools

    Knife, Cutting board, Grill

Rate the dish

What to cook this week?

Eat better and save time with personalized meal plans designed by Unimeal

Open access to over 1100+ delicious and healthful recipes that may be adjusted to your preferences

Select your gender

👩 Female
👨 Male

Start the 3-min Quiz and reach your health goal!


You may also like