Looking for a simple, healthy way to meal prep tofu? These baked tofu cubes in a salty-sweet glaze are great on salads, grain bowls, and noodles.
If you’re looking for an easy and versatile way to batch-cook tofu for the week, these marinated and baked tofu cubes are what you need. Salty-sweet and slightly smoky, with a chewy texture, this meal prep tofu can be used in so many ways. You can toss it on lunch bowls or into salads, or eat it with noodles, sauteed vegetables, etc. It’s a perfect way to add protein to almost any meal.
The Technique
This recipe starts with pressing the tofu (to eliminate excess moisture – details below). Next, you cube it up, toss it with maple syrup, soy sauce, spices, and oil, and set aside to marinate for 15 minutes. Lastly, you bake it until golden.
Choosing the Right Tofu
If tofu is new to you, you may notice it’s sold in various textures – from silken to extra-firm. Silken tofu has a, you guessed it, silkier texture and higher moisture content – great for pureeing into sauces (like vegan mayo) and even custardy vegan desserts like pumpkin pie.
Firm and extra-firm tofu have a denser texture and less moisture. Extra-firm tofu is best at holding its shape, so you can sear, grill, or bake it – and it’s what I recommend for this meal prep tofu recipe.
No matter what texture you’re using, it’s important to buy one that’s organic and non-GMO. Tofu is made out of soybeans and most soy grown in the United States is genetically modified and treated with high levels of pesticides. Choosing organic helps ensure the tofu is safe for you and the planet.
Why You Should Press Tofu
Pressing firm tofu before cooking it eliminates excess moisture, which helps it absorb marinades and seasonings, and helps it brown better. You can buy a tofu press specifically for this purpose, or just use what you have! (Complete instructions below.)
How to Meal Prep Tofu, Step-by-Step
Step 1: Press the tofu.
If you don’t have a tofu press, place your tofu on a plate, top it with another plate (or cutting board), and weigh it down with something heavy (like a couple of cans/jars). Set aside for 15 to 30 minutes, periodically draining off the water that pools in the plate.
Step 2: Marinate the tofu.
In a large bowl, combine some neutral oil, soy sauce, maple syrup, garlic powder, smoked paprika, and black pepper. Cube the tofu, add to the marinate, and toss gently to coat (preferably with a rubber spatula). Set aside for about 15 minutes.
Step 3: Bake the tofu.
Arrange the cubes in a single layer on a baking sheet covered with parchment. Bake until golden, about 30 minutes.
Should You Use Arrowroot?
Tossing the marinated tofu in arrowroot starch (or cornstarch) before baking makes it crispier. This is great if you plan to eat the tofu right away. However, arrowroot-coated tofu takes on a slightly slimy texture after refrigeration. If you plan to store it in your fridge for a few days, skip the arrowroot.
More meal prep recipes…
- 8 Make Ahead-able Grain Bowl Sauces
- Farro Bowls with Garlicky Beans
- Banana Oatmeal Breakfast Cookies
- Soy-Glazed Crumbled Tempeh
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.
The Full Recipe
Print
Meal Prep Tofu
- Prep Time: 30 mins
- Cook Time: 25 mins
- Total Time: 55 minutes
- Yield: 4–6 servings 1x
- Category: Meal Prep
- Method: Roasting
- Cuisine: American
- Diet: Vegan
Description
This marinated and baked tofu is easy to make and can be used in so many ways.
Ingredients
- One 14-ounce block extra-firm tofu
- 1 tablespoon avocado, organic canola, or other neutral-tasting oil
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon pure maple syrup or honey
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon arrowroot or cornstarch (optional, see note below)
Instructions
- Place the tofu in a tofu press or: place it on a plate, then top with another plate or cutting board, and weigh it down with something heavy, like a couple of cans, to squeeze out excess water. Let stand for 15 minutes, periodically draining off the water.
- Meanwhile, preheat the oven to 425ºF.
- In a medium bowl, whisk together the oil, soy sauce, garlic, paprika, maple syrup, and pepper.
- Cube the tofu and add to the marinade. Gently toss (using a rubber spatula, if possible) to coat the tofu evenly and let stand for at least 10 or up to 45 minutes.
- (If using, sprinkle the arrowroot over the surface of the tofu and gently toss again. If not, move on to step 6.)
- Arrange tofu in a single layer on a parchment-lined baking sheet, spacing the cubes about 1 inch apart. Bake until golden brown, 25 to 30 minutes.
Notes
Tossing the marinated tofu in arrowroot starch (or cornstarch) before baking makes it crispier. This is great if you plan to eat the tofu right away. However, arrowroot-coated tofu takes on a slightly slimy texture after refrigeration. If you plan to store it in your fridge for a few days, skip the arrowroot.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 150
- Carbohydrates: 3.6 g
- Protein: 13.3 g
Keywords: tofu, meal prep, vegan
Tami says
This was delicious! I didn’t use any starch, btw.
Alexandra Shytsman says
Glad it worked out!