My Go-To Marinated Tofu

I am a big fan of tofu! I love it in salads and sandwiches and even plain out of the refrigerator. I know, that’s not normal, but I am sure I am not the only one! I love it so much I dedicated an entire chapter in my new book The Vegan ABCs Cookbook which is available for preorder now along with a FREE ebook. Click here for all of the details!

Now, back to this tofu…

Tofu is super healthy, although I know there is some controversy about tofu and breast cancer. I for one do not believe that tofu is problematic. In fact, I believe that tofu is preventative for breast cancer. Here is what the American Cancer Society has to say about it:

“There’s a lot of conflicting information going around about soy: Is it healthy? Is it dangerous? And if it’s OK to eat, why do some people say it isn’t?

Some of the misunderstandings come from the fact that studies in people and studies in animals may show different results. In some animal studies, rodents that were exposed to high doses of compounds found in soy called isoflavones showed an increased risk of breast cancer. This is thought to be because the isoflavones in soy can act like estrogen in the body, and increased estrogen has been linked to certain types of breast cancer.

But rodents process soy differently from people, and the same results have not been seen in people. Also, doses of isoflavones in the animal studies are much higher than in humans. In fact, in human studies, the estrogen effects of soy seem to either have no effect at all, or to reduce breast cancer risk (especially in Asian countries, where lifelong intake is higher than the US). This may be because the isoflavones can actually block the more potent natural estrogens in the blood.

So far, the evidence does not point to any dangers from eating soy in people, and the health benefits appear to outweigh any potential risk. In fact, there is growing evidence that eating traditional soy foods such as tofu, tempeh, edamame, miso, and soymilk may lower the risk of breast cancer, especially among Asian women. Soy foods are excellent sources of protein, especially when they replace other, less healthy foods such as animal fats and red or processed meats. Soy foods have been linked to lower rates of heart disease and may even help lower cholesterol.

According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, soy foods are healthy and safe. But she advises against taking soy supplements – which contain much higher isoflavone concentrations than food – until more research is done.”

Ok, now, back to this tofu. Tofu is super versatile and can be flavored up any way you like. This is one of my favorite marinades to whisk up and it bakes up in a half hour. I like to cut it up into strips and add it hot to a big salad and then store the rest for use in salads and sandwiches throughout the week.

Easy Baked Marinated Tofu


  • 1 standard block extra firm tofu, pressed for 10 minutes
  • 1 tablespoon sunflower oil
  • 1 tablespoon tamari
  • 1 tablespoon maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon nutritional yeast
  • 1 teaspoon garlic powder


  1. Preheat the oven to 400 and line a baking sheet with parchment paper.

  2. Whisk together the marinade ingredients.

  3. Slice the tofu into thin (or thick) slices depending on how you like it. You could get anywhere from 8 to 16 slices.

  4. Dredge the tofu in the marinade and lay out on the baking sheet.

  5. Bake for 30 minutes. Take out of the oven and use immediately or let the tofu sit on the baking sheet to cool. The tofu will firm up even more as it cools.

  6. Store and use as desired.

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