Tofu Marinade Three Ways
These 3 recipes are the perfect meal prep! I selected the three flavors based on a similar formula, with totally different flavor profiles. Number 1: Soy sauce based, with a hint of sweet and spicy. Number 2: Miso based, earthy, nutty and fresh flavors, adding an amazing caramelization from the honey. Number 3: Salsa based, a flavor bomb with the right amount of zest. Easy to store away for a busy week ahead. Did you know that the majority of unhealthy food decisions are made when you're hungry? (Big shocker) That's why meal prep is crucial for a healthy life style. Your brain cannot add one more item to the to-do list when it's already packed with life responsibilities. These three tofu marinades are a must have for a healthy high protein meal. Every tofu marinade recipe clocks in a minimum of 37 grams of protein.
DINNER
10/22/20252 min lezen
1. Umami Soy Tofu Marinade
Flavor profile: Deep umami, savory, with a kick of heat and tang
Ingredients:
2 tbsp hoisin sauce
2 tbsp reduced-sodium soy sauce
1 tbsp sambal oelek (or chili sauce of your choice)
2 tbsp water
1 tbsp Chinese black vinegar (or rice vinegar if subbing)
1 tsp garlic powder
1 tsp onion powder
Instructions:
Press one block of tofu and cut into cubes.
In a ziplock bag, combine all marinade ingredients and mix well.
Add tofu, seal the bag, and gently shake to coat.
Marinate in the fridge for at least 2 hours, or overnight.
Cook in a frying pan over medium heat, heat 1 tbsp avocado oil or any neutral oil. Then fry until golden and caramelized on each side.
Macros:
Calories: 508 kcal
Carbs: 42 g
Fat: 23 g
Protein: 38 g
2. Miso Lemon Tofu Marinade
Flavor profile: Bright, citrusy, umami-rich with a subtle sweetness
Ingredients:
Zest and juice of 1 lemon
4 tbsp nutritional yeast
1 tbsp honey (or maple syrup for vegan option)
1 tbsp white miso paste
3 tbsp apple cider vinegar
1 tsp Trader Joe’s Mushroom Umami Seasoning
1 clove garlic, minced
1 tbsp avocado oil
Instructions:
Press one block of tofu and cut into cubes.
In a bowl, whisk together all marinade ingredients until smooth.
Transfer mixture to a ziplock bag, add tofu, and seal.
Massage gently to ensure even coating.
Let marinate in the fridge for at least 2 hours, or overnight.
Perfect for your air-fryer or pan fried. The sugar in the honey leaves a nice caramelization.
Macros:
Calories: 538 kcal
Carbs: 41 g
Fat: 24 g
Protein: 45 g
3. Shredded Tofu Salsa Marinade
Flavor profile: Smoky, bold, salsa-forward with a Tex-Mex twist
Ingredients:
1 cup fire-roasted salsa roja
1 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tsp garlic powder
½ tsp coriander powder
½ tsp black pepper
1 tsp salt
Instructions:
Press one block of tofu and cut into cubes.
Mix all spices in a small bowl.
Add the tofu, salsa and spice mix to a ziplock bag or container.
Let it soak in the fridge for at least 2 hours, or overnight.
Ideal for skillet cooking or baking on a sheet pan until slightly crispy and darkened—perfect for tacos, bowls, or nachos.
Macros:
Calories: 440 kcal
Carbs: 31 g
Fat: 22 g
Protein: 37 g