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Pan-Seared Tofu Steak Recipe | CraftMyMeals | CraftMyMeals

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Pan-Seared Tofu Steak

americaneasyveganvegetarian

dairy-free

nut-free

low-carb

high-protein

Pan-Seared Tofu Steak

Popularity

3.0

Taste Score:8/10

A perfectly seared slab of extra-firm tofu with a crispy, golden-brown crust and a tender, meaty inside. The smoky and savory marinade gives it an incredible depth of flavor, making it a satisfying high-protein vegan main course.

Prep20m

Cook10m

Servings1

Serving:1 steak

283 cal

Ingredients

For 1 servings

6 oz extra-firm tofu (pressed well to remove excess water)
2 tsp olive oil
1 tbsp soy sauce (low sodium recommended)
1 tbsp balsamic vinegar
1 tsp maple syrup
0.5 tsp garlic powder
0.25 tsp liquid smoke
0.25 tsp black pepper (freshly ground)

Nutrition per Serving

283

Calories

19g

Protein

13g

Carbs

Instructions

1
Press the tofu
- If you haven't already, press the tofu for at least 15 minutes to remove as much water as possible. A tofu press is ideal, but you can also wrap the block in paper towels and place a heavy object on top.
- Pat the pressed tofu block dry.
2
Prepare the marinade
- In a shallow dish large enough to hold the tofu, whisk together the soy sauce, balsamic vinegar, maple syrup, garlic powder, liquid smoke, and black pepper.
3
Marinate the tofu
- Place the pressed tofu steak in the marinade.
- Let it marinate for at least 15 minutes, flipping it halfway through to ensure both sides are well-coated. For deeper flavor, you can marinate for up to an hour.
4
Pan-sear the tofu steak
- Heat the olive oil in a non-stick or cast-iron skillet over medium-high heat until it shimmers.

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About This Pan-Seared Tofu Steak Recipe

This american recipe takes 30 minutes to prepare and yields 1 servings. At 282.59 calories per serving with 18.88g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

18g

Fat

Fiber2g

Sodium1015mg

Potassium348mg

Phosphorus249mg

Know more about our calculations

Carefully place the marinated tofu in the hot pan. Reserve any leftover marinade.

Sear for 4-5 minutes on the first side, without moving it, until a deep golden-brown crust forms.

Flip the tofu and sear the other side for another 4-5 minutes.

During the last minute of cooking, pour the remaining marinade into the pan. Let it bubble and reduce, coating the tofu in a glaze.

Rest and serve

Transfer the tofu steak to a cutting board and let it rest for a minute before slicing or serving whole.
Serve immediately with your favorite sides like mashed potatoes or steamed vegetables.

Pro Tips

1Pressing the tofu is the most important step! A well-pressed tofu will absorb more marinade and get much crispier.
2Ensure your pan is hot before adding the tofu. This creates an instant sear and prevents sticking.
3Don't move the tofu around while it's searing. Letting it sit undisturbed is key to developing a beautiful, even crust.
4For a thicker steak, use a whole block of tofu and adjust marinade and cooking times accordingly. This recipe is for a single 6 oz portion.

Recipe Variations

gluten free

Gluten free

Use tamari or coconut aminos instead of soy sauce to make this recipe gluten-free.

healthy

Healthy

To reduce oil, you can bake the marinated tofu at 400°F (200°C) for 20-25 minutes, flipping halfway, or use an air fryer.

quick

Quick

Use pre-pressed, super-firm tofu to skip the pressing step and save about 15 minutes.

high protein

High protein

Serve alongside a portion of quinoa or lentils to further boost the protein content of the meal.

Health Benefits

✨

Excellent Source of Plant Protein

Tofu is a complete protein, containing all nine essential amino acids, which is crucial for muscle repair and overall body function.

❤️

Heart-Healthy

Soy products like tofu are known to help lower bad cholesterol (LDL) levels, contributing to better cardiovascular health.

✨

Rich in Isoflavones

Tofu contains isoflavones, which are plant compounds that have antioxidant properties and may offer various health benefits.

Frequently Asked Questions

Is Pan-Seared Tofu Steak healthy?

Yes, it is a very healthy dish. Tofu is an excellent source of plant-based protein, is low in saturated fat, and provides essential minerals. Pan-searing with minimal oil keeps it lean.

How many calories are in this Tofu Steak?

This single-serving recipe contains approximately 260-280 calories, making it a great option for a light but satisfying meal.

Can I use a different type of tofu?

Extra-firm tofu is highly recommended for its dense, meaty texture that holds up well to searing. Firm tofu can work if pressed very well, but silken or soft tofu will fall apart.

How can I store leftovers?

Since this is a single serving, you likely won't have leftovers. If you make a larger batch, store cooked tofu in an airtight container in the refrigerator for up to 3 days.