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A bowl of cooked tofu with steamed broccoli.

Miso Tofu

Make this miso tofu to add more plant-based protein to your diet. This low carb recipe is perfect for vegan keto diets, or anyone looking for a nutritious tofu recipe! 
Course Side Dish
Cuisine Asian
Keyword Miso Glazed Tofu, Miso Tofu
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 153kcal
Author Marly



  • 15 oz extra firm tofu
  • ½ cup onion , peeled and chopped
  • 2 cloves garlic , peeled and minced
  • 2 tablespoons olive oil, divided
  • 2 tablespoons white miso paste
  • 2 tablespoons tamari
  • 1 tablespoon rice vinegar (sub apple cider or white vinegar)


  • Remove the tofu from the package and press to remove excess fluid. See note on pressing tofu.
  • While the tofu is pressing, place the chopped onion, garlic and one tablespoon olive oil together in a medium-size container.
  • In a small bowl, whisk together the miso, tamari, and vinegar. Add this to the chopped onion mixture and stir until well-combined.
  • Chop the tofu into 1/2" cubes and place in the pan with the miso marinade. Stir everything together gently so that the marinade permeates the tofu. Let the tofu marinade for at least 30 minutes or up to an hour. 
  • Pour remaining oil in skillet over medium to medium-high heat. Let the oil heat up for about a minute. Use tongs to carefully place tofu pieces in the skillet and slightly brown each side of the tofu cubes. Continue cooking and tossing the tofu until the tofu is slightly browned. Then turn heat to low and add the remaining marinade. Cook for a minute or two until the onions are tender.
  • Store cooked tofu in an airtight container in the fridge for up to 5 days. Tofu changes its consistency when frozen so it's not recommended to freeze this recipe. 
  • To serve, place tofu pieces over rice, cauliflower rice, in vegetable wraps, salads, etc. To reheat, cook in a skillet, air fryer until, or microwave until heated through. 


You can also cook this tofu in an air fryer. See the post above for the link to my air fryer tofu recipe.
To press tofu, remove from the package and wrap in a kitchen towel or paper towels and sit on a plate with something heavy over the top, like a small casserole dish. Alternatively, using a tofu press results in an evenly pressed tofu.
If you are not worried about carbs, adding a tablespoon of agave nectar to the marinade can greatly enhance the flavors and the browning effect of the tofu.


Calories: 153kcal | Carbohydrates: 7g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Sodium: 887mg | Potassium: 229mg | Sugar: 2g | Vitamin C: 2mg | Calcium: 45mg | Iron: 1.7mg