Marinated Vegan Tofu Meal Prep

    
Chef Mario Limaduran
Chef Mario Limaduran

This tofu is meant to be your base recipe for any and all meal prep necessities that you may have. The spice mix is rich and balanced in flavor. I loved testing this recipe; I could not stop eating the tofu. 

Put this recipe to good use with this free meal prep toolkit for vegan diets. This RD written guide is complete with custom vegan macros, food lists and menu planning templates to keep your diet on track and help you achieve your health fitness goals!

Get My Toolkit

A combination of dry rub spices to season the tofu adds a deep flavor to the tofu itself before getting it crispy via your favorite cooking method. We suggested an air-frier, but if you don’t have an air-frier, feel free to sear the tofu on a non-stick pan, sprayed with your favorite oil (I love coconut). Follow the instructions below as your guideline on how to get the tofu crispy and delicious every time. I tend to simply season my tofu with nutritional yeast and salt, but this recipe takes it to the next level. Also, feel free to use a combination of a dry spice rub, along with a sauce.

The tofu will absorb ALL OF THE FLAVOR, for a top notch final product. If you can find it in your supermarket, buy super extra firm tofu for a higher protein content. The more firm tofu, the higher the protein content. Fascinating, I know. If you are only cooking for yourself, half the spice mix and add it to whatever portion of tofu you’ll be eating.

Use this dish and my other high protein vegan recipes, in your weekly vegan meal prep! 

meal prep recipes, vegan recipes, vegan, plant-based, vegan meal prep, plant protein, healthy, high protein vegan, vegetarian, Asian tofu, tofu meal prep, tofu recipe
entree
Asian, American, Fusion
vegetariandiet, lactosefreediet, vegandiet, GlutenFreeDiet, LowSaltDiet, HinduDiet
Vegan-Marinated-Tofu-Meal-Prep

Marinated Vegan Tofu Meal Prep

Cook time: 7 min
Prep time: 5 min
Yield: 4
Print Recipe

Description

The marinade for the tofu comes from the well balanced spice-rub recipe. Use this recipe as your base recipe for all your tofu meal prep. Combine it with a sauce for further flavor development and a tastier vegan protein source!

Ingredients

  • 1 block extra-firm tofu, drained and pressed
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • 2 teaspoon paprika
  • 1 teaspoon nutritional yeast
  • ¼ teaspoon Kosher salt

Instructions

  1. Remove tofu from container and drain of all water. Place tofu in between two paper towels and press down with a heavy block or book for 5-10 minutes. This will help the tofu drain off excess water and it will help it sear much faster.
  2. As the tofu drains, combine all dry spices in a bowl and mix.
  3. Once tofu has been drained, pat dry, cut into slices, dice, or whichever preferred cut. Toss dry ingredients into a bowl with the tofu and mix to incorporate.
  4. Cook according to air-fryer suggested instructions (potentially on average anywhere between 5-8 minutes) or by searing/sauteing in a pan. Serve with desired sides or dish.

Nutrition facts

serves 4
Calories Per Serving: 130
% Daily Value
9% Total Fat 7g
0% Cholesterol 0mg
13% Sodium 300mg
1% Total Carbohydrate 3g
0% Sugars g
Protein 13g
Vitamin A
Vitamin C

Related Posts

March 26 2020
March 18 2020
March 07 2020