Tofu Steak
A savory, smoky tofu steak, pan-seared to perfection with a golden-brown crust. This easy vegan recipe uses a fresh, homemade marinade for a high-protein main that's ready in under 30 minutes, perfect for a satisfying weeknight dinner.
For 4 servings
Prepare the tofu
- Press the tofu for at least 15 minutes to remove as much water as possible. You can use a tofu press or wrap the block in paper towels and place a heavy object on top.
- Once pressed, slice the tofu block horizontally into four equal, 1-inch thick steaks.
Make the fresh marinade
- In a shallow dish large enough to hold the tofu, whisk together the tomato puree, balsamic vinegar, maple syrup, minced garlic, smoked paprika, black pepper, and salt.
- Mix well until everything is combined into a smooth marinade.
Marinate the tofu
- Carefully place the tofu steaks in the marinade, ensuring they are in a single layer.
- Spoon some of the marinade over the tops so they are fully coated.
- Let them marinate for at least 10 minutes. For a deeper flavor, marinate for up to 30 minutes, flipping once halfway through.
Pan-sear the steaks
- Heat the avocado oil in a large non-stick skillet or cast-iron pan over medium-high heat until it shimmers.
- Carefully lift the tofu steaks from the marinade, letting any excess drip off, and place them in the hot pan.
- Sear for 4-5 minutes per side without moving them, until a deep golden-brown crust forms.
- In the last minute of cooking, you can pour any remaining marinade over the tofu to create a glaze.
Garnish and serve
- Transfer the tofu steaks to plates.
- Garnish with sliced green onions and serve immediately with your favorite sides like mashed potatoes or steamed vegetables.
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, meaty texture. Don't skip it!
- 2For the best crust, make sure your pan is properly preheated before adding the tofu.
- 3Avoid overcrowding the pan. Cook in batches if necessary to ensure each steak gets a good sear.
- 4The fresh tomato marinade gives a natural umami flavor. Use a ripe tomato for the best taste.
- 5These tofu steaks are great for meal prep. Cook them ahead and store in an airtight container in the fridge for up to 4 days.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free. Ensure your balsamic vinegar is certified gluten-free if you have a high sensitivity.
spicySpicy
Add 1/2 teaspoon of red chili flakes or a dash of your favorite hot sauce to the marinade for a spicy kick.
high proteinHigh protein
Serve the tofu steaks over a bed of quinoa or alongside a lentil salad to significantly boost the protein content of the meal.
quickQuick
If you're short on time, marinate the tofu for just 5 minutes. You can also use pre-pressed tofu to skip the pressing step.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu is a complete protein, providing all nine essential amino acids necessary for muscle repair and growth.
Supports Heart Health
Low in saturated fat and cholesterol-free, tofu can help lower LDL (bad) cholesterol levels, contributing to better cardiovascular health.
Rich in Isoflavones
Tofu contains isoflavones, which are plant compounds with antioxidant properties that may help reduce inflammation and support bone health.
Low in Sodium
By using a homemade marinade without soy sauce, this recipe is significantly lower in sodium than many other preparations, making it better for blood pressure management.
Frequently asked questions
Yes, Tofu Steak is a very healthy dish. It's high in plant-based protein, low in saturated fat, and provides essential amino acids. This version uses a fresh, low-sodium marinade, making it a nutritious choice.
