Herb-Baked Tofu
A simple, flavorful recipe for baked tofu marinated in a bright mix of lemon, garlic, and herbs. It's a healthy, low-sodium protein option perfect for adding to salads or grain bowls.
For 4 servings
Prepare the tofu
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- If you haven't already, press the tofu for at least 15 minutes to remove as much water as possible. A tofu press works best, but placing it between paper towels with a heavy object on top also works.
- Cut the pressed tofu into 1-inch cubes or 1/2-inch thick slices.
Make the marinade and coat the tofu
- In a medium bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, black pepper, and salt.
- Add the tofu cubes or slices to the bowl and gently toss to coat them evenly with the marinade.
- Let the tofu marinate for at least 15 minutes to absorb the flavors. For best results, marinate for 30 minutes.
Bake the tofu
- Arrange the marinated tofu in a single layer on the prepared baking sheet. Make sure the pieces are not touching.
- Bake for 20-25 minutes, flipping the pieces halfway through the cooking time.
- The tofu is done when it's golden brown and the edges are slightly crispy.
Garnish and serve
- Remove the tofu from the oven.
- Sprinkle with fresh chopped parsley before serving.
- Serve warm as a main protein, or let it cool to add to salads.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is the most important step for a firm, non-soggy texture. Don't skip it!
- 2For extra crispy tofu, toss the cubes in 1 tablespoon of cornstarch after marinating and before baking.
- 3Feel free to experiment with other dried herbs like rosemary or basil.
- 4This baked tofu is great for meal prep. Store it in an airtight container in the refrigerator for up to 4 days.
- 5Ensure the tofu pieces are in a single layer on the baking sheet to allow them to brown evenly.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free. Just ensure your dried herbs are certified gluten-free if you have a severe allergy.
spicySpicy
Add 1/4 to 1/2 teaspoon of red pepper flakes to the marinade for a spicy kick.
quickQuick
If you're short on time, you can skip the 15-minute marination. The flavor will be less intense but still delicious.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu provides a complete protein, containing all nine essential amino acids, which is crucial for muscle repair and overall body function.
Low in Sodium
By using herbs, garlic, and lemon for flavor instead of high-sodium sauces, this recipe supports heart health and helps manage blood pressure.
Rich in Isoflavones
Soy products like tofu are rich in isoflavones, which are plant compounds that may have various health benefits, including supporting bone health and reducing cholesterol.
Frequently asked questions
Yes, it's a very healthy dish. Tofu is a great source of plant-based protein, and this recipe is low in calories, saturated fat, and sodium, making it an excellent choice for a heart-healthy diet.