Marinated Tofu — Baked Tofu Marinade Recipe

The Best Easy Vegan Marinated Tofu Recipe creates a tofu that’s crispy and full of flavor. Using pressed tofu is the key to making delicious baked tofu recipes, and I’m sharing tips on how to cook perfect tofu. Learn how long tofu should be cooked, and how long it lasts in the fridge. Are you reducing carbs? This vegan keto tofu marinade provides plant-based protein with low carb macros. If you’re looking for easy tofu recipes, this is the one for you!

A bowl full of marinated tofu with steamed broccoli sits in front of a bowl of sauce and more broccoli.

If you were to stop by my house on any given day of the week, chances are you’d find this tofu recipe marinating in my fridge. That’s simply how much we love it!

But I get asked this question all the time: what does tofu taste like? The good news is, tofu is fairly neutral right out of the box. When you add flavors, like this marinade, it takes on the flavors of the marinade. It transforms into something amazing!

How to Cook Tofu

There’s a couple of ways to go about cooking marinated tofu recipes such as this one. For example, you can make it as a marinated baked tofu. Baking tofu is a simple way to do it, requiring only the time it takes to heat up the oven and bake it.

Simply heat your oven to 400F and line a baking pan with parchment paper. Bake it for 30–35 minutes, until golden brown. For the best baked tofu, marinate it in the recipe provided below.

I like cooking tofu in the skillet with some olive oil or sesame seed oil. See my recipe below for instructions.

How Long do you Marinate Tofu?

Pressed tofu should be marinated a minimum of 30 minutes, but if you have more time, marinating it an hour (or more) delivers even more outstanding flavor in the tofu.

How long does marinated tofu last in the fridge?

Once the tofu is cooked, transfer any leftover pieces to a sealed container and refrigerate. It will keep up to 5–7 days in the fridge.

Love extra firm tofu recipes?

Be sure and check out my other tasty tofu recipes, like this Miso Tofu which is marinated in a miso-infused sauce. It’s an amazing and relatively simple recipe to make. And don’t forget this Sesame Tofu recipe with a sweet, tangy sauce!

You should also try my 10-Minute Tofu Scramble! It’s such an easy recipe and is low carb and perfect for breakfast or any time of the day!

Would you believe that my Vegan Potato Salad is made with extra firm tofu? In the midwest, we love adding chopped boiled eggs to our potato salad so I started using scrambled tofu instead. It’s so good!

Finally, be sure and make my Vegan Egg Salad recipe. It’s another extra-firm tofu recipe you’ll love!

Of course, this Orange Tofu is an awesome recipe too!

Is tofu marinade healthy?

This recipe is so healthy, which is one of the reasons we love it so much! It’s a high protein, low calorie, low carb recipe that can be served for dinner, lunch, or even as a snack!

Per Serving nutrition estimates: Calories: 94 Fat: 5g Net Carbs: 3g Protein: 8g

I love this BBC article on why eating tofu is healthy!

But here’s the deal, if you’re doing a low carb or vegan keto diet, you may be wondering is tofu keto-friendly. I understand the question because vegan keto ingredients can be hard to come by! However, tofu is great to include in your vegan keto diet because it’s low carb.

How to Make Marinated Tofu

Knowing how to season tofu is both art and science. Follow these tips to get it perfect every time! This is a Chinese tofu recipe. You can change up the spices to create a Thai marinade or even an Italian marinade!

A hand holds a knife and is cutting tofu. It's sitting next to a tofu presser gadget.

Step One: Press Tofu

If you’re wondering how to prepare tofu, the first step is to press it. I love using my tofu press, however, there are other ways to press tofu. Simply remove it from its package, drain the water, wrap it in a dish towel, and place something heavy on top, like a small baking dish. Let it sit for 30 minutes to up to an hour.

Once the tofu is pressed, cut it into small, 1/2-inch cubes.

Step Two: Marinade Tofu

Prepare the tofu seasonings by combining these ingredients: tamari, olive oil, apple cider vinegar, garlic powder, and dehydrated onions (or onion powder).

A glass container holds sauce with a cutting board and more ingredients next to it.

Tamari is basically a gluten-free soy sauce. If you don’t have issues with gluten, then go ahead and use soy sauce. You can use sesame oil in place of olive oil. Either will work here.

Place the flavored tofu cubes in the marinade and stir gently to coat.

Chopped tofu in a glass container is covered with marinade.

Cover and refrigerate to marinate tofu for up to 30 minutes to an hour. If you have time, allow it to marinade even longer for more flavor.

This quick tofu tastes so good, I sometimes even eat it straight from the container. It’s great on salads like this!

A closeup of tofu over noodles with steamed broccoli.

How to Serve Marinated Tofu

You can serve this simple tofu recipe in a number of ways, including:

  • Eat it plain with some dipping sauce or hot sauce
  • Serve it with lettuce like these Vegetarian Lettuce Wraps
  • Place it over a bowl of noodles with steamed broccoli
  • Of course, having it as part of a stir fry with brown rice would be perfect too
  • Serve it over this Vegan Fried Rice for the ultimate eating experience!
Looking down on a dish of noodles with steamed broccoli and other ingredients.
Looking down on cooked tofu over noodles.

Marinated Tofu

You'll love this deliciously easy vegan recipe for marinated tofu. Serve tofu on salads, with stir fries, or even on sandwiches.
5 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 30 minutes
Resting time: 10 minutes
Total Time: 40 minutes
Servings: 4 servings
Calories: 99kcal
Author: Marly


  • 15 ounces extra-firm tofu
  • 2 tablespoons tamari
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder


  • Remove the tofu from the package and press the tofu to remove excess liquid. 
  • Slice pressed tofu into 1/2-inch cubes. Pat cubes dry with paper towels. 
  • In a lidded rectangle dish (like a small pyrex), stir together the tamari, oil, vinegar, garlic powder, and onion powder. Add the tofu cubes and toss gently. Cover and place in the fridge to marinate for at least 30 minutes, or up to several hours.
  • To bake tofu: When the tofu is ready, preheat the oven to 400F. Cover a baking dish with parchment paper or spray with cooking spray. Place the tofu in a single layer in the baking dish. Bake for 25–30 minutes, until golden brown.
  • To pan-fry tofu: When the tofu is ready, place a skillet over medium heat. Add a teaspoon or two of olive oil (or sesame oil) and add marinated tofu. Cook for 5–7 minutes and use tongs or a spatula to flip tofu. Cook for another 5–7 minutes on each side.

Recommended Equipment

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Use a tofu press like the one in the post above to press tofu. Or if you don’t have a tofu press, wrap tofu in a kitchen towel and place it on a plate. Top it with something heavy and let it sit for a while to press the moisture out.
If you don’t have issues with gluten, feel free to sub soy sauce for the tamari.
Nutrition Facts
Marinated Tofu
Amount Per Serving
Calories 99 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 570mg24%
Potassium 191mg5%
Carbohydrates 3g1%
Sugar 1g1%
Protein 8g16%
Calcium 33mg3%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

7 Responses to Marinated Tofu — Baked Tofu Marinade Recipe

  1. Avatar thumbnail image for MarlyElvira Summers Reply

    Love your recipes here and would love to see more. Thank you.

    • Avatar thumbnail image for MarlyMarly

      Thanks, Elvira! There are plenty more on the way!

  2. Avatar thumbnail image for MarlyBarbBQ Reply

    I’m confused. I’ve never made Tofu before and want to try your recipe but the list of ingredients don’t match the instructions on the recipe. What coconut aminos and sesame oil, and how much of each?

    • Avatar thumbnail image for MarlyMarly

      Thanks BarbBQ! I experimented so much with this recipe, trying to find the very best processes and ingredients! The recipe instructions have been updated to reflect tamari instead of coconut aminos. That said, if you don’t have an issue with gluten, soy sauce will work just fine.

  3. Avatar thumbnail image for MarlyBarbBQ Reply

    Thanks for the clarification Marly. I can’t wait to try this recipe.

  4. Avatar thumbnail image for MarlySharon Young Reply

    My tamari and Coconut aminos have sediment in the bottle. Should I throw them out? I keep Coconut aminos in fridge, but the tamari did not specify.

    • Avatar thumbnail image for MarlyMarly

      Hi Sharon! I’ve noticed this too and have done some research on it. I’ve found very little information but what I have found indicates it’s not problematic to use it as long as it smells ok. These are fermented products and so that sediment is just part of the fermentation process. Hope that helps!

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