Oil Free Teriyaki Tofu! Looking for a delicious takeout inspired option with a healthy twist, than look no further than this finger-linkin’ dish!
Wholesome, flavorful, and oh-so-irresistible, this Oil Free Teriyaki Tofu is packed with protein and sure make your bell happy. Tasty tofu is baked to perfection then coated in a rich, sticky teriyaki sauce that is sure to get rave reviews all around.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
Love me some tofu! Mom was slower to get onboard, but now she is a tofu lover too! This tofu is sure to win over even the toughest of tofu critics. The rich and sticky teriyaki glaze is a real winner. We ate it with gusto!
You gotta give this one a try!
Tips for Success:
- Flavor Profile: Oil-free, baked Teriyaki flavored tofu pieces.
- Tofu Press: We love our Tofuture Tofu Press. Feel free to use your favorite tofu press. If you do not have one, then simply place some paper towels down on a plate, then placed the block of tofu on it. Then place more paper towels down on the tofu and place a heavy weight on top to press the tofu. The tofu must be pressed, unless you bough “prepressed tofu.”
- Tofu Texture: We prefer a less “spongey” textured tofu, which is why we like to cut our tofu on the thinner side and bake for a longer period of time. This helps to bake out most of the excess moisture left in the tofu after pressing.
- Making the Teriyaki Marinade/Sauce Twice: We made the Teriyaki Marinade as indicated in the recipe to marinate the tofu and to dip the baking tofu in. There was slightly less than ¼ cup of the marinade left after this process which we discarded. We then made a 2nd batch of the Teriyaki Sauce for the final dipping to thoroughly coat the tofu in this rich, sticky sauce. We did this for two reasons 1) Some folks prefer tofu just marinated and baked while others enjoy tofu marinated, baked, then dipped in a rich sticky glaze. 2) After the tofu has marinated, sometimes, the marinade gets pieces of tofu floating around in it. We tried it both ways, and we felt making the sauce twice really was superior and created a wonderful Teriyaki tofu.
- Low Fat Dish Expectations: This dish is designed to be a lower-fat dish. It is not going to taste as decadent as fried tofu that also uses sesame seed oil in the sauce which has a higher fat content. We are Whole Food Plant Based/Vegan and do not use oil. This tofu dish is very delicious for what it is and that is a low-fat baked tofu.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container. Reheating can be done in the oven, or in the microwave.
This dish can be frozen.
Pantry Products Used:
- Tofu: We used a 14 oz. package of Nasoya Extra Firm Organic Tofu. Feel free to use your favorite extra firm tofu.
- Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
- Molasses: We used Grandma’s Molasses (Original Unsulphured). We do not recommend black strap molasses. Feel free to use your favorite regular molasses.
Kitchen Products Used:
- Tofu press (optional)
- Baking sheet
- Parchment paper (or silicone pads)
- Small saucepan
We certainly hope you give this deliciousness a try.
If you try this tasty tofu, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.Print
Oil Free Teriyaki Tofu
- Prep Time: 10 Minutes
- Cook Time: 30 Minutes
- Total Time: 40 Minutes (+Press Time)
- Yield: 4 Servings 1x
- Category: Dinner
- Method: Oven
- Cuisine: Asian
- Diet: Vegan
Wholesome, flavorful, and oh-so-irresistible, this Oil Free Teriyaki Tofu is packed with protein and sure make your bell happy.
- 14 oz. to 16 oz. extra firm tofu *
Teriyaki Marinade/Sauce Ingredients:
- ¼ cup reduced-sodium tamari *
- ¼ cup pure maple syrup
- 2 teaspoon rice vinegar
- ½ teaspoon molasses
- 1 teaspoon minced garlic
- ½ teaspoon minced ginger
- 1 teaspoon tahini
- 1 teaspoon cornstarch (or arrowroot powder)
- 1 teaspoon water
- Remove the tofu from the package and drain off all the water.
- Place the block of tofu in a tofu press* and press for 30 minutes to 1 hour.
- In the meantime, place all the Teriyaki Marinade/Sauce Ingredients into a small bowl, whisk well set aside.
- Remove the tofu from the tofu press and cut the tofu into the desired length and thickness. Place the cut tofu pieces into a medium-sized flat dish, pour the marinade over top, then flip the tofu pieces around in the marinade until they have all been coated on all sides. Allow to marinate for 30 minutes (or up to overnight), flipping occasionally to ensure all the tofu is marinating equally.
- Preheat the oven to 350 F.
- Line a baking sheet with parchment paper, set aside.
- Take each tofu piece and flip it around in the Teriyaki marinade to coat thoroughly again, then place on the parchment lined baking sheet. Repeat until all the tofu pieces are on the baking sheet.
- Place the leftover Teriyaki marinade in a small bowl, set aside.
- Bake at 350 F for 15 minutes, then remove from the oven and take each tofu piece and place it in the leftover marinade to thoroughly coat, then place it back on the baking sheet. Repeat until are the tofu pieces have received a 2nd dip of marinade.
- Place back in the oven for another 15 minutes.
- Optional: In the meantime, make a 2nd batch of the Marinade/Sauce by placing all the Teriyaki Marinade/Sauce Ingredients into a small saucepan, whisk well, bring to a boil, then immediately lower to a simmer, then whisk in the cornstarch slurry (in a small bowl, whisk together 1 teaspoon of cornstarch with 1 teaspoon [+ more if needed] of water), cook until the sauce thickens. Cook for several minutes, then remove from the stove.
- After the tofu has baked for the 2nd 15 minutes (30 minutes total), remove from the oven. Take each tofu piece and dip it into the hot thickened Teriyaki sauce and place back on the parchment-lined baking sheet. The residual heat from the hot baking pan helps to set the teriyaki glaze. Repeat until all the tofu has been dipped in the sauce and placed on the baking sheet. Let tofu rest for a couple minutes.
- Serve with your favorite rice and veggies.
Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
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SO GOOD!! Even the non-vegan loved it!
I’ve said it before and I’ll say it again; you two are making me a good cook! Lol.
Hi there Sandra 🙂
Woo hoo! We are so happy that you enjoyed this recipe. We appreciate you sharing your wonderful review. Thank you so much for taking the time to write.
-Ameera and Robin 🙂
Really enjoyed this and will make again. Thanks for the recipe! I used date syrup instead of maple syrup.
Hi there Melissa 🙂
Yaaaayyy! We are so thrilled that you enjoyed this recipe. Glad using date syrup works out great too! Thank you so much for sharing your awesome review with us. We appreciate you taking the time to write.
-Ameera and Robin 🙂
I made the 2nd batch option and so glad I did, my tofu was excellent – the most flavorful I’ve ever made!
Hi there Mark 🙂
YAYYYY!!!! We are thrilled that you enjoy this recipe and found it flavorful!!! Thank you so much for sharing your awesome review with us!
-Ameera and Robin
Hi! I’m looking forward to making this. Question: Is is regular molasses or blackstrap molasses?.
Hi there Gretchen,
Thank you for your question. We updated the blog post to answer your question in case others had the same question.
-Ameera and Robin