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Soy Garlic Tofu

Soy Garlic Tofu

Cook up this soy garlic tofu recipe today! Use it to top salads, add it to your fried rice or use it as an entree!!!

It took a while for tofu to grow on me!!  What I have discovered is that tofu needs good flavors added to it.  Tofu doesn’t have much flavor by itself and easily absorbs any marinade used to give it some taste!!!  The marinade in this soy garlic tofu recipe is full of flavor and definitely enhances any dish!!

Also, the texture of tofu can be a bit off putting at times. I find that squeezing out the excess moisture and cooking it in a pan or the oven works the best to make it a bit more palatable for me.

Why eat tofu?

It is a complete protein!! One of the issues with many plant-based proteins is that they are incomplete.  Incomplete proteins do not contain ALL the essential amino acids.  But, tofu does contain all these amino acids so including it in your diet is an easy way to make sure you get these essential building blocks for your body.

It is flexible!! Its lack of flavor allows it to easily and fully absorb whatever flavors you add.  Thus it is easy to use in many dishes.

It is accessible and inexpensive!!  These days tofu is found in just about every grocery store. It is a relatively inexpensive substitution for meat in your diet.  A 14 oz package of tofu provides about four servings and is around $3 per package depending on your location and the local prices.

Soy Garlic Tofu

Great topping for salads or to add to vegetables and rice for a quick meal.
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Course: Dinner, Lunch, Marinade
Cuisine: Asian
Keyword: marinade, quick and easy, tofu
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 1
Author: Lyn Croyle


  • ¼ cup reduced sodium soy sauce
  • 1 T honey or brown sugar
  • 2 garlic cloves minced
  • 1 T rice vinegar
  • 1 tsp sesame oil
  • ½ – 1 tsp sriracha depending on preferred spiciness
  • Salt and pepper to taste
  • 1 package extra-firm tofu


  • Preheat oven to 400 degrees.
  • Place the tofu in between paper towels and place something heavy on top to weight it down for about five minutes. While the tofu is pressing, mix together the remaining ingredients in a small bowl.
  • Cut the tofu into small pieces, ½“ cubes or smaller. Pour the marinade over the tofu and allow to sit for about 15 minutes.
  • Spray a baking sheet with cooking spray. Remove the tofu from the marinade, straining off most of the juice. Place it on the baking sheet in a single layer.
  • Place into the oven and cook for 20-25 minutes until heated and slightly dried.


Serving: 1g | Calories: 141kcal | Carbohydrates: 10g | Protein: 10g | Fat: 6g | Saturated Fat: 0g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 613mg | Potassium: 160mg | Fiber: 1g | Sugar: 6g | Vitamin A: 0IU | Vitamin C: 0.8mg | Calcium: 190mg | Iron: 1.4mg

Did you cook up this soy garlic tofu recipe?  I want to hear about your experience and would appreciate your comments here and also a 5-star rating in the recipe card.

If you liked this soy garlic tofu recipe, check out these other uses for tofu!!!

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