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The Ultimate TOFU – TotalBodyLab

The Ultimate TOFU

dinner healthy recipe high protein recipe oilfree recipe tofu vegan

There are a million ways to prepare the wonderful bean curd. You can get it pre-cooked, buffed, fried, pickled, smoked, etc.

My fave is to freeze, marinade and grill tofu!

marinated tofu

Why freeze? You don't have to. I used to never do this, and it was just fine. Freezing changes the uniform texture into tougher, more stringy, and meat-like. Also you can press A LOT more liquid out of it, and it will absorb A LOT more flavor 🤤

tofu marinade


  • 4 blocks tofu
  • 1/2 cup soy sause
  • 1/2 Tbspn powdered ginger
  •  1 Tbspn lemon juice
  •  4 drops liquid smoke
  • 4 cloves garlic
  •  1 Tbspn onion powder
  •  1/2 tspn smoked paprika
  •  1/2 tspn pepper
  •  4 Tbspn sriracha, Korean bbq paste or regular bbq

Fancy additions:

  •  1/2 tablespoon freshly ground ginger and tumeric root
  •  freshly ground lemon or orange peel
  •  a dash cayene
  •  any savory fresh herb

frozen tofu


  • Press tofu lightly and put on a wire rack. Freeze for at least 4 hrs. Take out of the freezer and thaw at least 6 hrs
  • Press again and cut / crumble if you like
  • mix your marinade ingredients and throw everything into a Tupperware or zip lock
  • leave in the fridge for up to a week (the longer - the stronger the flavor is gonna be), or on the counter for at least 30 min if you're cooking immediately do what you want with it now- pan sear, bake, air fry (one of my friends just eats it uncooked lol)...

Top with fresh chives and roasted sesame seeds 😎


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