Marinated Grilled Tofu

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
marinated grilled tofu steaks

Journey into the heart of Asian culinary tradition with a modern, health-focused twist: Marinated Grilled Tofu. This humble bean curd dish, originally from China, has traveled across continents, evolving with each culture it touched. And now, it’s about to get another makeover in your kitchen!

A Simple Grilled Tofu Marinade

Tofu, often overlooked as bland or boring, is actually a chameleon of the culinary world. It absorbs flavors like a sponge, making it an ideal candidate for our robust marinade.

The star of today’s recipe is not just the tofu, but the tantalizing marinade that transforms it. We’re talking low sodium soy sauce, olive oil, honey, garlic, rosemary and black pepper. Each ingredient plays its part in this symphony of flavors, creating a grilled tofu marinade that’s savory, slightly sweet and undeniably aromatic.

Imagine biting into a piece of grilled tofu, its exterior charred to perfection while the inside remains soft and succulent. Now imagine the burst of flavors from the marinade, the umami from the soy sauce, the sweetness from the honey, the pungency of garlic, the earthiness of rosemary, and the heat from the pepper, all working in harmony to deliver a taste sensation like no other.

Healthy, High-Protein and Plant Based

But it’s not just about the mouthwatering flavors. This tofu dish is also a powerhouse of nutrition. Tofu is known for its high protein content, making it a favorite among vegetarians and health enthusiasts alike. Plus, our low-sodium soy sauce choice ensures you’re getting all the flavor without the unnecessary salt overload.

Are your taste buds tingling yet? Ready to fire up the grill and embark on this flavor-packed adventure? Dive into the healthy recipe below!

On a Nutrisystem weight loss plan? Don’t forget to log each serving of this recipe in your NuMi app journal as one PowerFuel and two Extras.

Healthy Side Dishes to Complement Your Marinated Grilled Tofu

Marinated grilled tofu is a delicious and nutritious centerpiece for your meal. Its versatility allows it to pair well with a wide variety of side dishes. Here are some healthy, creative, and easy-to-prepare side dish ideas that will perfectly complement your marinated grilled tofu.

  • Quinoa Salad with Fresh Veggies – Toss cooked quinoa with an array of colorful veggies such as bell peppers, cucumbers, tomatoes and onions. Dress it up with a simple vinaigrette made from olive oil, lemon juice, salt and pepper. This high-protein grain salad is not just filling but also adds a vibrant touch to your plate.
  • Roasted Sweet Potatoes – Slice sweet potatoes into wedges or cubes, toss them in olive oil, sprinkle with rosemary, salt and pepper, and roast until crispy. The natural sweetness of the potatoes provides a nice contrast to the savory tofu.
  • Steamed Asian Greens – Lightly steam bok choy, Chinese broccoli, or spinach and drizzle with a soy-ginger dressing. This side dish is low in calories and packed with nutrients, making it a great choice for a balanced meal.
  • Soba Noodles – Soba, or buckwheat noodles, can be served cold with a dipping sauce or warm in a broth. Their nutty flavor pairs wonderfully with grilled tofu.
  • Grilled Vegetable Skewers – Thread chunks of zucchini, bell peppers, mushrooms and cherry tomatoes onto skewers and grill them alongside your tofu. Serve with a squeeze of fresh lemon for an extra punch.
  • Cauliflower Rice Stir-fry – For a low-carb alternative to traditional rice, try cauliflower rice. Sauté it with a mix of your favorite veggies and a splash of soy sauce for a quick and easy side dish.

Each of these side dishes is not only healthy but also enhances the overall flavor profile of your meal. So, next time you’re grilling up some marinated tofu, consider pairing it with one of these delightful sides! Check out the healthy side dish ideas in our recipe section for even more ideas.

Servings: 4

Calories per Serving: 169

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras


  • 1 block (14 oz.) tofu
  • 2 Tbsp. soy sauce, low sodium
  • 2 Tbsp. olive oil
  • 1 Tbsp. honey
  • 2 cloves garlic, minced
  • 2 tsp. fresh rosemary, chopped (or 1 tsp. dried rosemary)
  • Black pepper, to taste


  1. Wrap the tofu block in a kitchen towel or paper towel. Place it on a plate, then put another plate on top. Place a weighted item on top. Let it sit for 30 minutes.
  2. Meanwhile, make the tofu marinade by mixing together the soy sauce, olive oil, honey, garlic, rosemary and black pepper in a small bowl.
  3. Cut the tofu block crosswise into 6 thick slices. Place them into a baking dish or pan.
  4. Pour the marinade over the tofu, turning to coat each piece. Put in the fridge to chill for 30 minutes to 2 hours.
  5. Preheat outdoor grill and oil the grates.
  6. Remove the tofu from the marinade and place them onto the hot grill. Grill for 5-7 minutes per side.
  7. Serve the grilled tofu with any leftover marinade as a sauce.
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