Greek Tofu Marinade

Why You Will Love This Recipe

You will love this Greek tofu marinade because:

• It's a great recipe to make when you want a meat-free day because it is full of protein and low in fat.
• This recipe for Greek tofu is vegan, dairy-free, and gluten-free.
• This recipe serves two but can easily be doubled to make more.

Ingredients

Please note that below is a guide for some of the ingredients we used in the recipe. The printable recipe further down the page has the complete list of ingredients, including quantities and step-by-step instructions.

Tofu - use firm or extra firm tofu because these are denser and more solid than other types of tofu and are ideal for use in marinades.

Extra virgin olive oil - is often used in Mediterranean cooking, but if you don't have olive oil, use a neutral-flavored oil such as vegetable oil.

Lemon juice - is frequently used in Greek cooking and is often combined with olive oil, garlic, and other herbs to create flavorful and aromatic marinades.

Onion and garlic powder - These add flavor and aroma to the marinade.

Dried oregano - This herb has a slightly bitter flavor and is often used in Mediterranean and Mexican cooking.

Salt and pepper - add these seasonings to taste.

Equipment

Pressing the tofu is optional in this Greek tofu recipe, and if you choose to press the tofu will need a tofu press or something similar. 

See our post on How To Press Tofu for an easy DIY tofu press setup and if you are new to cooking with tofu you might like to read our guide on How to cook marinated tofu.

Instructions

Step 1 - Optional: If you want the tofu to have a firmer, meatier texture, you can press it before marinating.

Step 2 - In a small bowl, whisk together the olive oil, lemon juice, onion powder, garlic powder, oregano, salt, and pepper.

Step 3- Cut the tofu into bite-sized cubes and place them into a shallow dish or a zip-lock bag.

Step 4 - Pour the marinade over the tofu and toss to coat. Cover the dish or seal the bag and refrigerate for at least 30 minutes or overnight.

Step 5 - Heat a skillet over medium-high heat and cook the tofu on each side for 3-4 minutes or until it is browned and hot.

Serve the tofu with your choice of sides and enjoy!

Recipe Tips

Use the correct type of tofu

You will want to use firm or extra firm tofu for this recipe. 

Don't use silken tofu or soft tofu because these are best for making tofu smoothies, dips, and spreads like tofu mayo.

Silken and soft tofu can also be fried but tend to break easily. 

Firm and extra-firm tofu is the best choice for grilling, sautéing, or baking because they hold their shape with these cooking methods.

Press the tofu

Pressing tofu is optional and is more for firm tofu than extra firm because extra firm tofu is drier than firm tofu, but you can still press extra firm tofu if you like. 

Pressing tofu removes extra moisture and can help it absorb more flavor giving it a meatier and firmer texture.

Read our post on How To Press Tofu if you have never pressed tofu before for detailed instructions.

Give it time to marinate

Marinate the tofu for at least 30 minutes, but if you want a better flavor marinating for 4 hours or overnight will make it more flavorful. 

Be sure to refrigerate the tofu while marinating to prevent food poisoning.

You might like to read our post on Marinating Tofu for tips on How to Marinate Tofu.

Serving Size

This recipe serves two, and a serving size is half the recipe, about 100 grams (3.5 ounces).

Calories Per Serve

A single serve of this recipe is 238 about calories.

Serving Suggestions

Here are a few ways you can serve this Greek marinated tofu:

Grilled or sautéed tofu: Grill or sauté the marinated tofu until it is browned and hot. Serve the tofu on its own, or use it as a protein in a tofu bowl or wrap like this vegan Greek wrap.

Skewers: Thread the marinated tofu onto skewers and grill or sauté until it is browned and hot. Serve the skewers as the main course or as an appetizer.

Salad topping: Tofu cubes are great for tossing into salads. Use it like croutons in a Greek-style salad with ingredients such as tomatoes, cucumbers, olives, feta cheese, and a Greek dressing.

Pita pocket filling: Use the marinated tofu as a filling for pita bread or wraps, along with other Greek-style ingredients such as lettuce, tomato, cucumber, and tzatziki sauce.

Pasta topping: Toss cooked pasta with a little marinade and then top with sliced marinated tofu and other Greek-style ingredients such as olives, tomatoes, and feta cheese.

Pizza topping: Use the marinated tofu as a topping for a Greek-style pizza, along with other ingredients such as olives, tomatoes, and feta cheese.

Variations

There are several ways that you can vary this Greek tofu marinated to suit your tastes and use ingredients that you may have on hand. You could: 

• Use different herbs. Instead of oregano, you could use herbs like basil, thyme, or rosemary.
• Spice it up. Use spices like paprika, cumin, or coriander.
• Use another oil.  Instead of olive oil, use avocado, peanut, or vegetable oil.
• Add green onions (spring onions or shallots to the marinade).
• Instead of lemon juice, use lime juice, red wine vinegar, or apple cider vinegar.
• Make it sweet to balance the acidity from the lemon juice, and add a sweetener such as honey or maple syrup to the marinade.

Storage

Refrigerator - If you have leftover cooked tofu, allow it to cool before storing it in a sealed container in the fridge and store it for up to 5 days.

FAQ

If you like this easy recipe for Greek tofu marinade, you might also like this recipe for a vegan Greek wrap that uses this marinated tofu.

Or you might like these easy recipes:

• Scrambled silken tofu
• Spinach tofu smoothie
• Sesame ginger tofu
• Tofu chocolate mousse