High Protein Delicious Marinated Tofu

Elevate your plant-based meals with this High Protein Delicious Marinated Tofu recipe, a perfect blend of bold flavors and satisfying textures. Featuring extra-firm tofu infused with a savory marinade of soy sauce, maple syrup, sesame oil, rice vinegar, and aromatic spices like garlic and ginger, this dish is both protein-packed and bursting with umami. Baking the tofu creates a crispy outer layer while keeping it tender on the inside, and a final drizzle of thickened marinade ensures every bite is loaded with flavor. Garnished with fresh green onions and toasted sesame seeds, this versatile tofu dish is ideal as a standalone entree, a salad topper, or a tasty addition to grain bowls. Ready in under an hour, this recipe is perfect for anyone seeking a healthy, delicious, and nutrient-rich meal option.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 60 ml Soy sauce
• 30 ml Maple syrup
• 15 ml Sesame oil
• 15 ml Rice vinegar
• 1 teaspoon Garlic powder
• 1 teaspoon Ginger powder
• 2 tablespoons Cornstarch
• 2 pieces Green onions, chopped
• 1 tablespoon Toasted sesame seeds

Directions

Step 1

Drain the tofu and press it to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top. Let it press for at least 15 minutes.

Step 2

While the tofu is pressing, prepare the marinade by mixing the soy sauce, maple syrup, sesame oil, rice vinegar, garlic powder, and ginger powder in a small bowl.

Step 3

Cut the pressed tofu into 1-inch cubes and place them in a shallow dish. Pour the marinade over the tofu and gently toss to ensure all pieces are coated. Allow the tofu to marinate for at least 30 minutes, turning occasionally. For best results, let it marinate in the refrigerator for up to 2 hours.

Step 4

Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 5

Remove the tofu from the marinade and reserve the marinade for later use. Place the tofu cubes in a bowl and sprinkle with cornstarch. Toss gently until the tofu is evenly coated.

Step 6

Arrange the tofu cubes on the prepared baking sheet in a single layer.

Step 7

Bake the tofu in the preheated oven for 20-25 minutes, turning once halfway through, until the tofu is golden brown and crispy.

Step 8

While the tofu is baking, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook for 3-4 minutes until it thickens slightly.

Step 9

Remove the baked tofu from the oven and drizzle with the thickened marinade. Garnish with chopped green onions and toasted sesame seeds before serving.

Step 10

Enjoy your high-protein delicious marinated tofu as a standalone dish or as a protein-packed addition to your favorite meals.

Nutrition Facts

Serving size	(581.9g)

Amount per serving	% Daily Value*
Calories	964.6

Total Fat 50.1g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 2409.4mg	0%
Total Carbohydrate 67.8g	0%
Dietary Fiber 12.1g	0%
Total Sugars 30.0g
Protein 70.8g	0%

Vitamin D 0IU	0%
Calcium 2848.1mg	0%
Iron 13.5mg	0%
Potassium 1331.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.9%

Protein: 28.2%

Carbs: 27.0%