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several pieces of grilled tofu on a white plate garnished with cilantro

The Best Tofu Marinade (Grilled, Baked, Panfried)

This is the best tofu marinade I have ever tried - perfect for making tofu in different ways including grilled, baked, or panfried and so much more!
Course Main Course, Dinner, Lunch
Cuisine American
Prep Time 2 hours 30 minutes
Cook Time 30 minutes
Total Time 3 hours
Servings 3
Calories 328kcal


  • 1 350 g block extra firm tofu cut into thin triangles or cubes
  • 1/4 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp low sodium gluten free tamari
  • ¼ cup maple syrup
  • 2 tsp fresh rosemary minced
  • 1 tbsp grainy dijon mustard
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • Oil for cooking optional


  • Cut the tofu into desired shape, then place it on a baking sheet lined with paper towel or kitchen towel. Top with more towel, and heavy objects and allow to sit for 30 minutes.
  • Meanwhile, in a plastic bag, mix together the oil, balsamic, tamari, maple, rosemary, mustard, pepper and garlic. Add the tofu and allow to marinate in the fridge overnight or at least for 2 hours.
  • Cook on the grill over medium heat until grill marks appear on each side, about 5 minutes per side. To pan-fry, cook in a large nonstick or cast-iron skillet over medium high heat with a tablespoon of oil for 4 minutes per side. To bake, preheat oven to 425 F and cook for 30 minutes, flipping half way through. You can also broil it for 2-3 minutes to get it extra crispy. Enjoy!


Calories: 328kcal | Carbohydrates: 26g | Protein: 10g | Fat: 20g | Saturated Fat: 3g | Sodium: 494mg | Potassium: 296mg | Fiber: 1g | Sugar: 21g | Calcium: 71mg | Iron: 2mg