Teriyaki Grilled Tofu

Savor the perfect balance of smoky, savory, and sweet with this Teriyaki Grilled Tofu recipe—a delightful plant-based dish that’s full of flavor! Made with extra-firm tofu, this recipe starts with a rich, homemade teriyaki marinade featuring soy sauce, mirin, garlic, and ginger, thickened to perfection with a cornstarch slurry. The tofu is pressed to remove excess moisture, ensuring a firm texture that holds up beautifully on the grill. Each piece is generously coated in the marinade, grilled to golden perfection, and brushed with a sticky glaze during the final moments of cooking. Garnished with scallions and sesame seeds for added crunch and vibrancy, it’s an irresistible dish that’s perfect for a quick weeknight dinner or an impressive BBQ spread. Pair it with steamed rice and stir-fried vegetables for an unforgettable meal. Healthy, easy, and packed with Japanese-inspired flavors, this Teriyaki Grilled Tofu is a must-try for tofu lovers and grilling enthusiasts alike!

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:10 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 block (14 oz) extra-firm tofu
• 0.25 cup soy sauce
• 0.25 cup mirin (sweet rice wine)
• 2 tablespoons brown sugar
• 2 cloves, minced garlic
• 1 teaspoon, grated ginger
• 1 teaspoon cornstarch
• 2 tablespoons water
• 1 teaspoon sesame oil
• 2 tablespoons, sliced (optional) scallions
• 1 tablespoon (optional, for garnish) sesame seeds

Directions

Step 1

Press the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object such as a skillet on top. Let it press for 15-20 minutes.

Step 2

While the tofu is pressing, prepare the teriyaki sauce. In a small saucepan, combine the soy sauce, mirin, brown sugar, garlic, ginger, and sesame oil. Heat over medium heat, stirring occasionally, until the sugar dissolves and the sauce starts to simmer.

Step 3

In a small bowl, mix the cornstarch with water to make a slurry. Add the slurry to the saucepan while whisking continuously. Cook for 1-2 minutes or until the sauce thickens. Remove from heat and set aside.

Step 4

Slice the pressed tofu into 1-inch thick slabs or cubes, depending on your preference for grilling.

Step 5

Marinate the tofu by placing it in a shallow dish or resealable bag, pouring 2/3 of the teriyaki sauce over the tofu, and ensuring it is evenly coated. Reserve the remaining sauce for glazing and serving. Let the tofu marinate for at least 15 minutes.

Step 6

Preheat a grill or grill pan over medium heat. Lightly oil the grates to prevent sticking.

Step 7

Remove the tofu from the marinade and place it on the grill. Grill each side for 3-4 minutes or until grill marks appear and the tofu is heated through.

Step 8

Brush the grilled tofu with the reserved teriyaki sauce during the last minute of cooking for an extra glaze and flavor.

Step 9

Transfer the tofu to a serving platter. Garnish with sliced scallions and sesame seeds, if desired.

Step 10

Serve hot with rice, vegetables, or your choice of side dish. Enjoy your Teriyaki Grilled Tofu!

Nutrition Facts

Serving size	612.4 grams (612.4g)

Amount per serving	% Daily Value*
Calories	1009

Total Fat 51.00g	65%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 8.00g
Cholesterol 0mg	0%
Sodium 2383mg	104%
Total Carbohydrate 69.90g	25%
Dietary Fiber 11.10g	40%
Total Sugars 46.60g
Protein 70.20g	140%

Vitamin D 0IU	0%
Calcium 2771mg	213%
Iron 13mg	69%
Potassium 1285mg	27%

*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: 45.0%

Protein: 27.5%

Carbs: 27.4%