Grilled Tofu Steaks with Vegetable Skewers

Why You’ll Love This Recipe

This recipe is a great alternative to meat-based grilling. Tofu absorbs marinades beautifully, offering deep flavor with a crisp, grilled exterior and tender center. Paired with fresh grilled veggies, it’s nutritious, high in plant-based protein, and naturally vegan and gluten-free. It’s also incredibly versatile and fun to assemble — great for family meals or backyard gatherings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the tofu steaks:

• Extra-firm tofu (pressed and sliced into thick slabs)
• Soy sauce or tamari
• Olive oil
• Garlic (minced)
• Lemon juice or rice vinegar
• Maple syrup or honey
• Smoked paprika
• Black pepper

For the vegetable skewers:

• Bell peppers (various colors, cut into chunks)
• Zucchini or yellow squash (sliced)
• Red onion (cut into chunks)
• Cherry tomatoes
• Mushrooms (whole or halved)
• Olive oil
• Salt
• Black pepper
• Dried oregano or Italian seasoning

Directions

1. Press the tofu for at least 20 minutes to remove excess water, then slice into thick steaks.
2. In a bowl, mix soy sauce, olive oil, garlic, lemon juice, maple syrup, smoked paprika, and black pepper to create the marinade.
3. Place tofu in a shallow dish and pour marinade over the slices. Let it marinate for at least 30 minutes (or up to 8 hours in the fridge), turning occasionally.
4. Meanwhile, thread vegetables onto skewers and brush with olive oil. Season with salt, pepper, and dried herbs.
5. Preheat the grill or grill pan to medium-high heat. Oil the grates to prevent sticking.
6. Grill tofu steaks for 4–5 minutes per side, or until grill marks appear and tofu is heated through.
7. Grill vegetable skewers for 10–12 minutes, turning occasionally, until vegetables are tender and lightly charred.
8. Serve the grilled tofu with the vegetable skewers, garnished with fresh herbs if desired.

Servings and timing

This recipe serves 4.
Prep time: 30 minutes (plus marinating time)
Cook time: 15 minutes
Total time: 45 minutes (excluding marinating)

Variations

• Swap tofu for tempeh or portobello mushrooms for a different texture.
• Add pineapple chunks or corn to the skewers for sweetness.
• Use your favorite bottled marinade or barbecue sauce for convenience.
• Sprinkle tofu with sesame seeds or chopped scallions before serving.
• Serve over rice, couscous, or quinoa for a heartier meal.

Storage/Reheating

Store leftover tofu and veggies in separate airtight containers in the refrigerator for up to 3 days.
To reheat, grill briefly or warm in a skillet until heated through. Microwaving is also an option, though it may soften the grilled texture.
Freezing is not recommended, as the texture of tofu and grilled vegetables can change significantly.

FAQs

How do I keep tofu from sticking to the grill?

Make sure the grill is hot and well-oiled before placing the tofu. A light brushing of oil on the tofu itself also helps.

What kind of tofu should I use?

Use extra-firm tofu for best grilling results. It holds its shape and absorbs marinade well.

Can I bake the tofu instead?

Yes, bake at 400°F (200°C) for 25–30 minutes, flipping halfway through for even browning.

Do I need to soak wooden skewers?

Yes, soak wooden skewers in water for at least 30 minutes before grilling to prevent burning.

Can I prepare this recipe in advance?

Yes, you can marinate the tofu and prep the skewers ahead of time. Grill just before serving for the best texture.

What dipping sauces go well with this?

Try tahini sauce, chimichurri, peanut sauce, or a drizzle of balsamic glaze for extra flavor.

How long should tofu marinate?

At least 30 minutes is recommended, but longer marinating (up to 8 hours) will give deeper flavor.

Can I use a grill pan instead of an outdoor grill?

Yes, a stovetop grill pan works perfectly and provides nice grill marks.

Is this recipe gluten-free?

Yes, if you use tamari or a gluten-free soy sauce, the recipe is gluten-free.

What should I serve with grilled tofu and veggies?

Serve with rice, quinoa, a green salad, or grilled flatbread for a complete meal.

Conclusion

Grilled tofu steaks with vegetable skewers are a flavorful, colorful, and satisfying plant-based meal that’s perfect for any occasion. Whether you’re grilling outdoors or using a stovetop pan, this recipe delivers bold taste and great texture in a healthy, easy-to-make format. Packed with protein, fiber, and fresh ingredients, it’s a go-to option for vegetarians, vegans, and anyone who loves delicious, wholesome food.

Grilled Tofu Steaks with Vegetable Skewers

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Grilled tofu steaks with vegetable skewers are a vibrant, plant-based meal perfect for summer cookouts or weeknight dinners. Marinated tofu is grilled alongside colorful veggies for a smoky, satisfying dish packed with flavor and nutrition.

• Author: Laura
• Prep Time: 30 minutes (plus marinating time)
• Cook Time: 15 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main
• Method: Grilling
• Cuisine: Plant-Based

Ingredients

For the Tofu Steaks:

• 1 block (14–16 oz) extra-firm tofu, pressed and sliced into 4–6 thick slabs
• 3 tablespoons soy sauce or tamari
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice or rice vinegar
• 1 tablespoon maple syrup or honey
• ½ teaspoon smoked paprika
• ¼ teaspoon black pepper

For the Vegetable Skewers:

• 2 bell peppers (any color), cut into chunks
• 1 zucchini or yellow squash, sliced
• 1 red onion, cut into chunks
• 8–10 cherry tomatoes
• 6–8 button mushrooms (whole or halved)
• 2 tablespoons olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried oregano or Italian seasoning

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Instructions

1. Press tofu for 20–30 minutes to remove excess moisture, then slice into thick slabs.
2. In a bowl, whisk together soy sauce, olive oil, garlic, lemon juice, maple syrup, smoked paprika, and pepper.
3. Place tofu in a shallow dish or zip-top bag and pour marinade over. Let marinate for at least 30 minutes (up to 8 hours).
4. Meanwhile, thread the vegetables onto skewers. Brush with olive oil and sprinkle with salt, pepper, and herbs.
5. Preheat grill or grill pan to medium-high and oil the grates.
6. Grill tofu for 4–5 minutes per side until golden with grill marks.
7. Grill vegetable skewers for 10–12 minutes, turning occasionally, until lightly charred and tender.
8. Serve tofu and veggie skewers together with optional fresh herbs or a dipping sauce.

Notes

• Soak wooden skewers in water for 30 minutes before grilling to prevent burning.
• Longer marinating enhances the tofu flavor.
• Use a grill pan indoors if grilling outdoors isn’t an option.
• Pair with tahini sauce, chimichurri, or peanut sauce for extra flavor.

Nutrition

• Serving Size: 1 tofu steak with vegetables
• Calories: 280
• Sugar: 6g
• Sodium: 550mg
• Fat: 18g
• Saturated Fat: 2.5g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 15g
• Cholesterol: 0mg