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Marinated and baked tofu cubes on a baking sheet.

Meal Prep Tofu

1 Star2 Stars3 Stars4 Stars5 Stars (6 votes, average: 3.83 out of 5)
  • Author:
  • 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


This marinated and baked tofu is easy to make and can be used in so many ways. It’s ideal for meal prep.


  • One 14-ounce block extra-firm tofu (organic and non-GMO, if possible)
  • 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)


  1. Start by pressing the tofu: Drain the tofu and squeeze out some of the water by pressing on the block with your palms. Place 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 as much water as possible. Let stand for 15 to 30 minutes, periodically draining off the excess water.
  2. Meanwhile, preheat the oven to 425ºF.
  3. In a medium bowl, whisk together the oil, soy sauce, garlic, paprika, maple syrup, and pepper.
  4. 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.
  5. (If using, sprinkle the arrowroot over the surface of the tofu and gently toss again. If not, move on to step 6.)
  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.


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 funky, slimy texture after refrigeration. If you plan to store it in your fridge for a few days, skip the arrowroot.


  • Serving Size: 1/4 of the recipe
  • Calories: 150
  • Carbohydrates: 3.6 g
  • Protein: 13.3 g

Keywords: tofu, meal prep, vegan

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