This easy, baked tofu recipe will become one of your favourites for easy and healthy meals! Tofu is marinated with lime, soy sauce and sesame, then baked in the oven for easy prep. I love to have this baked tofu on hand to add to lunches, salads, stir-fries or wraps during the week. Healthy and delicious vegan recipe! Just 4 ingredients - including the tofu 😎.
Baked tofu and meal prep
So first let me be honest about my approach to meal prepping. I have failed more times at maintaining a regular meal prep routine than I can count. Or at least I should say, my kind of meal prep looks different than Pinterest tells you should. It has taken me a long time to figure out what works and what doesn't work and how to not make myself crazy. You will not find a month of meals ready to go in my freezer. 🙅♀️
What works for me spending an hour or so over the weekend, or even on a weeknight if I have a few extra minutes and using that time to make a few simple things ahead. Things that I know we will eat and that are flexible enough for us to use however we like. This baked tofu recipe is one of those things.
I love this baked tofu added to salads, like this sushi salad or this soba noodle salad. It's also great to add to a simple stir-fry of veggies or a buddha bowl. You can even stuff this tofu into a wrap. This tofu is especially good in rice paper salad wraps for a quick lunch or dinner.
This tofu is quick, tastes good hot or cold, and will keep for about 5 days in a covered container in the fridge. So I usually make a batch using 2 packages of extra firm tofu.
How to make soy marinated baked tofu
The key to good and flavourful tofu is marinating it first. And for marinated tofu to really taste good you need to press it.
I know -- tofu can be a bit of pain to work with. This is why I deal with it on the weekends will I'm doing other stuff in the kitchen.
First Press the tofu. This is essential for texture, but also so that there is room for the marinade to soak into the tofu. Wrap the tofu in a clean kitchen towel and place something heavy on top -- I usually place it between two pyrex pie plates and place a can of tomatoes or something on top.
The longer you press tofu the better.
A quick 30-minute press is better than none at all, but feel free to leave it for a couple of hours or even overnight (keep it in the fridge). I like to drain and press my tofu for at least an hour. See this post for more information on pressing the tofu.
Marinate the tofu -make the soy, lime and sesame marinade and place in a large plastic bag or storage container that will just fit the tofu and the marinade. The tofu can hang out in the marinade for as long as you need. Overnight is fine (keep in the fridge). But at least an hour for maximum flavour.
I like to use a plastic bag for easy clean up.
Meal prep tip - press the tofu while you are putting away the groceries or cleaning up after dinner, make the marinade and stash everything in the fridge overnight and bake the next day.
Bake the tofu - after the tofu has been marinating for at least one hour. Spread on an even layer on a rimmed baking sheet. Roasted at 450 for 20 minutes, flipping about halfway through.
Storage and serving ideas
This oven-baked tofu will keep, once baked, for about 5 days in an air-tight container in the refrigerator. Make some on the weekend for healthy lunches all week or get ahead for a dinner later in the week.
How to use this baked tofu:
- Add to a simple veggie stir-fry for a healthy dose of plant protein.
- Stuff into a wrap with cabbage or kale coleslaw
- Assemble a buddha bowl with brown rice, greens and roasted veggies. This tahini dressing is delicious here.
- Add to any salad for a little protein, pack in jarred salads too.
Easy Baked Tofu
- 28 oz extra-firm tofu 2 - 14oz packages
- ⅔ cup soy sauce reduced sodium if desired
- ⅔ cup lime juice the juice from 2 limes
- 6 tablespoons toasted dark sesame oil
- At least one hour before starting, unpack and drain tofu from its package. Wrap the tofu in a clean kitchen towel or paper towels, squeeze very gently. Place the wrapped tofu between two plates and add something heavy to the top - like a heavy 28oz can of tomatoes or something - and set aside for an hour or so. This helps remove excess moisture from the tofu so that it will absorb the marinade.
- Cut pressed tofu into bite-sized pieces, about ¾ inch square. Place diced tofu Into a large zip-top plastic bag along with soy sauce, lime juice and sesame oil. Seal, and toss gently to combine and coat tofu evenly. Refrigerate for at least 1 hour or overnight. Toss occassionally if you remember.
- Preheat oven to 450 degrees and line two rimmed baking sheets with parchment or spray lightly with non-stick cooking spray.
- Remove tofu from the marinade, draining and discarding marinade. Arrange tofu on a parchment-lined baking sheet, two baking sheets if necessary, so that tofu pieces are not touching and are well-spaced. Roasted at 450 degrees for about 20 minutes, turn tofu over about halfway through the cooking time so that tofu browns evenly.