Tofu often gets a bad rap, but it can be a delightful star of your lunch menu. With its ability to soak up flavors, this plant-based protein can be transformed into something truly special. Get ready to impress your taste buds with these quick and easy grilled tofu recipes that are sure to lift your spirits!
Sweet and Spicy Grilled Tofu Skewers

Sweet and Spicy Grilled Tofu with Pineapple and Herbed Cauliflower Rice from The First Mess
Rating: 5. Ingredients: 40 mnt
Imagine the perfect balance of sweetness and spice dancing on your palate. These skewers are marinated in a zesty combo of soy sauce, honey, and a kick of sriracha for that extra zing. Grilling gives the tofu a smoky flavor that pairs beautifully with colorful veggies.
What makes this recipe a favorite is its versatility. You can swap out the veggies for whatever you have on hand—bell peppers, onions, and zucchini all work wonderfully. Plus, they’re fun to eat off a stick!
Herbed Lemon Grilled Tofu Salad

Lemon and Herb Grilled Tofu with Tahini Drizzle from Unilever Food Solutions South Africa
Ingredients: Нет отзывов
Fresh, zesty, and oh-so-refreshing, this salad will have you dreaming of sunny days. The tofu is marinated in a bright blend of lemon juice, garlic, and fresh herbs before being grilled to perfection. Each bite is a burst of flavor, making it a delightful addition to your lunch routine.
This recipe shines because it’s not just about the tofu; the salad is loaded with crunchy cucumbers, juicy tomatoes, and tangy feta, creating a symphony of tastes. The light and vibrant dressing pulls everything together, making it a go-to for warm days.
BBQ Grilled Tofu Sandwiches
Crispy BBQ Tofu Sandwich from Feasting At Home
Rating: 4.8. Ingredients: Apple cider, bbq sauce, coconut oil, avocado, chili paste Total Time: 30 min.
Barbecue Tofu Sandwiches from Connoisseurus Veg
Rating: 5. Ingredients: Apple cider vinegar, liquid smoke, soy sauce, barbecue sauce, firm tofu Total Time: 45 min.
Tofu Sandwich from Love and Lemons
Rating: 5. Ingredients: Tofu, bbq sauce, dill pickles, avocado, cabbage salad
Who doesn’t love a good sandwich? This one takes grilled tofu to the next level with a smoky BBQ sauce that clings to the tofu like a warm hug. The tofu is grilled until crispy on the outside, then piled high on a soft bun with crunchy coleslaw for an amazing texture contrast.
What sets this recipe apart is the simplicity and heartiness it brings to your lunch. You can customize it with your favorite toppings—think avocado, pickles, or jalapeños for that extra kick. It’s a satisfying meal that feels indulgent but is oh-so-easy to make!
Teriyaki Grilled Tofu Rice Bowl

Restaurant-Style Teriyaki Tofu Bowls {easy + vegan} from Sweet Simple Vegan
Rating: 5. Ingredients: 50 мин
Transport yourself to a cozy Asian bistro with this scrumptious rice bowl. The tofu is marinated in a rich teriyaki sauce and grilled until caramelized, creating a sweet and savory flavor explosion. Served over a bed of fluffy rice and topped with steamed broccoli and sesame seeds, it’s a meal that’s as beautiful as it is delicious.
This recipe is popular for its quick prep and the comforting combination of flavors. It’s perfect for meal prep, as you can easily make a big batch and enjoy it throughout the week. Plus, it’s a fantastic way to incorporate more veggies into your day!