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Marinated Tofu

A light and creamy marinated tofu dish rich in flavor and packed with protein, perfect for health-conscious families and meal prep planners.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Main Course, Vegetarian
Cuisine Global, Healthy
Servings 4 servings
Calories 200 kcal

Ingredients
  

For the Marinade

  • 1 cup Greek yogurt Adds creaminess and boosts protein content.
  • 2 tbsp Olive oil Enhances mouthfeel and flavor depth.
  • 2 tbsp Lemon juice Brightens the marinade with a zesty kick.
  • 2 tbsp Soy sauce Brings umami and a savory element.
  • 2 cloves Garlic Infuses aromatic essence and richness.
  • 1 tsp Onion powder Optional; lends subtle sweetness and depth of flavor.
  • 1 tsp Smoked paprika Adds smokiness and warmth.
  • 1 tsp Dried dill Provides herby brightness and freshness.
  • 1 tsp Dried oregano Adds Mediterranean flair.
  • 1 tsp Salt Enhances all the flavors.
  • 1 tsp Black pepper Adds mild kick and complexity.

For the Tofu

  • 1 block Firm or extra-firm tofu Forms the base, provides hearty texture.

Instructions
 

Preparation

  • Press the tofu by wrapping it in paper towels and placing it on a plate with something heavy on top for about 15 minutes.
  • In a medium bowl, combine Greek yogurt, olive oil, lemon juice, soy sauce, grated garlic, onion powder, smoked paprika, dried dill, dried oregano, salt, and black pepper. Whisk until smooth.
  • After pressing, cut the tofu into bite-sized cubes.

Cooking

  • Gently toss cubed tofu with the marinade in a large mixing bowl until well coated and let marinate for at least 30 minutes.
  • Preheat your air fryer to 375°F (190°C) or oven to 400°F (200°C).
  • Arrange marinated tofu in a single layer in the air fryer basket or on a baking sheet; cook for 15-20 minutes, flipping halfway, until golden and crispy.
  • Check for doneness; the tofu should have a golden crust while remaining tender inside. Cook for another 5 minutes if necessary.

Serving

  • Let the tofu cool for a few minutes before serving it warm.
  • Garnish with fresh herbs or your favorite sauce if desired.

Notes

For ultra-flavorful tofu, let it marinate overnight. Use parchment paper in the air fryer for easier cleanup. Store leftovers in an airtight container for up to 5 days.
Keyword gluten-free, healthy recipe, Marinated Tofu, Meal Prep, Vegetarian Protein