This Greek tofu marinade is a delicious plant-based recipe that everyone can enjoy. Serve it for lunch or dinner, and use it as a topping in rice bowls, wraps, salads, pasta, and more.
Firm tofu can be used to make many different recipes and not just for marinades.
Use firm tofu to make a delicious and easy vegan tofu cream cheese that is great for dips and spreads, or use it as an ingredient for healthy and filling muffins like these savory vegan muffins with sundried tomatoes.
This quick and easy Greek tofu marinade is a delicious flavoring for tofu that can be added to salads, put into wraps, and even used as a pasta topping.
❤️ 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.
? Cost to Make
Estimated cost = $1.80 or $0.90 a serve
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.
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.
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.
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.
In this recipe, we sauteed the tofu in a skillet, but you can use another cooking method like:
- Grilling: thread the tofu cubes onto skewers and cook on a grill over medium-high for 3-4 minutes on each side or until it has browned and heated.
- Baking: preheat the oven to 350°F (180°C), place the tofu onto a lined baking tray, and bake for 20-30 minutes, until it is browned and hot.
? 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.
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.
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.
Cold tofu can be reheated in a pan on the stovetop or in the microwave oven.
Tofu should marinate for at least 30 minutes, but if you want a better flavor marinating for 4 hours or overnight will make it more flavorful.
Yes, tofu can be marinated in so many different liquids and seasonings to give it more flavor.
Some common liquids for tofu marinades are; soy sauce, teriyaki sauce, hoisin sauce, BBq sauce, maple syrup, honey, wine vinegar, hot sauce, orange juice, lemon juice, and lime juice.
These sauces can be combined with herbs and spices, like garlic, ginger, cumin, and chili to give more flavor.
If you have tried this or any other of my recipes, don’t forget to come back and rate the recipe and leave a comment below, because I love hearing from you!
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Greek Tofu Marinade
- Tofu press, optional
- Medium size zip lock bag or container with a lid for marinating.
- 250 grams (8.8 ounces) firm, or extra firm tofu
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Optional: If you want the tofu to have a firmer, meatier texture, you can press it before marinating – see notes below.
- In a small bowl, whisk together the olive oil, lemon juice, onion powder, garlic powder, oregano, salt, and pepper.
- Cut the tofu into bite-sized cubes and place them into a shallow dish or a zip-lock bag.
- 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.
- Heat a skillet over medium-high heat and cook the tofu on each side for 3-4 minutes or until it is browned and heated through.
- Serve the tofu with your choice of sides and enjoy!
- Remove the tofu from its packaging and drain off any excess liquid.
- Place the tofu onto a plate lined with a folded length of absorbent paper or a folded dishcloth.
- Place the tofu on top of the absorbent paper on the plate and add another layer of absorbent paper to the top.
- Place a flat plate or tray on top of the tofu.
- Place weight onto the plate. The weight should be large enough and heavy enough to press evenly over the top of the tofu without crushing it.
- Let the tofu sit for about 30 minutes. If the towels get too wet, you may need to replace them with fresh ones and continue pressing.