Maple Soy Baked Tofu Steaks are rich in plant-based protein, cheap and easy to make, and kid-approved. Served with asparagus and brown rice. Oil-free option.
This is a must-try recipe even if you think you don't like tofu. These tofu steaks turned out so delicious my teens devoured them. Plus, this is a nutritious meal and very easy to make. See the recipe below for a step-by-step video showing how to cut the tofu steaks.
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🥣 Why this Recipe is Fabulous
- This nutritious meal is rich in plant-based protein.
- It's an easy and family-friendly dinner.
- All the ingredients are pantry-friendly.
- The steaks are oil-free.
- It's an impressive-looking dish. Great for a dinner party.
- The recipe is versatile. Substitute the asparagus for your preferred vegetable and serve with a grain of your choice.
📖 How to Make This Recipe
Baked Tofu Steaks
For best results, use super firm tofu that has already been pressed for you. Wildwood and Nasoya both make pre-pressed, super firm tofu. This will also save time as you won't need to press the tofu. Plus, the texture is firmer and more steak-like. If you are not able to find these brands, any block of extra firm tofu will work.
Cut the tofu into 4 rectangles with a crosshatch pattern on top. (See the recipe below for a step-by-step video on how to do this.) The crosshatch design makes the tofu absorb even more of the marinade as it can enter through the cracks.
Prepare the easy marinade which doubles as the sauce for this recipe. Marinate the tofu for at least 15 minutes, or up to 30 minutes for even more flavor.
Bake at 400ºF for 30 minutes. Baste with more marinade every 10 minutes using a pastry brush to pack in even more flavor.
Maple Soy Asparagus
For an oil-free meal, soak the asparagus spears in the marinade with the tofu. Roast them with the tofu for the last 15 minutes until just tender. Otherwise, sauté the asparagus in the sesame oil. Transfer the spears to a plate and cook the remaining marinade in the same skillet until it bubbles. Pour the hot marinade onto the tofu and asparagus for serving.
👩🏼🌾 Ingredients & Nutrition
Asparagus is low in calories and high in nutrients. It's rich in folate which is especially beneficial during pregnancy as it helps to protect the growing fetus from neural tube defects. Asparagus is also rich in fiber and water which help us feel full so we are less likely to overeat. Fiber and water also aid in preventing constipation and in maintaining a healthy digestive tract.
Tofu contains both carbs and protein. The ratio of carbs to protein depends on the brand and type of tofu. Firmer tofu is usually higher in protein. I used Wildwood High Protein Super Firm Tofu for this recipe which contains 15 grams of protein and only 3 grams of carbs per serving.
Try these high-protein tofu recipes.
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Maple Soy Baked Tofu Steaks
Ingredients
- 14 ounces extra firm tofu pressed
- ½ cup low sodium tamari or soy sauce
- ½ teaspoon garlic powder
- 2 large garlic cloves minced
- 1 tablespoon sriracha optional
- Freshly ground black pepper to taste
- 1 tablespoon sesame oil optional
- ⅔ cup maple syrup or to taste
- 16 medium spears asparagus ends trimmed
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Instructions
- Preheat the oven to 400ºF. Line a medium baking sheet or use a non-stick sheet. Set aside.
- Make the four 'steaks': To make the tofu steaks, turn the block of tofu on its side, with the longer side face up. Slice down the middle lengthwise to make 2 large rectangles. Place both rectangles onto the cutting board, with the larger side face down. Use a sharp knife to cut a crosshatch pattern on the top of both rectangles. Take care not to cut too far down or the steaks will fall apart. Slice each crosshatched rectangle in half lengthwise through the middle to make 4 long, even rectangles. Set aside.
- Whisk the marinade: In a medium bowl, whisk the tamari, garlic powder, garlic, sriracha, and black pepper. Add the maple syrup gradually to taste.
- Marinate the tofu: Placed the tofu steaks in a rimmed dish in a single layer, crosshatched side face up, and pour about one half of the marinade onto the steaks. Use a pastry brush to coat the steaks generously with the marinade and get it into the cracks. Set aside for at least 15 minutes.
- Bake the tofu: Transfer the tofu steaks to the prepared baking sheet. (Pour the remaining marinade back into the bowl.) Bake the steaks for 30 minutes, brushing generously with the marinade every 10 minutes.
- Cook the asparagus: Meanwhile, heat the sesame oil in a large non-stick skillet over medium-high heat. Sauté the asparagus for about 5 minutes, or until golden brown and just tender. (For oil-free, brush the asparagus with the marinade and roast with the tofu.)
- Heat the sauce: Once the tofu is finished baking, transfer the asparagus to a plate. Add the remaining marinade to the skillet. Heat the marinade over medium-low heat for about 3 minutes, or until it starts to bubble. Pour the marinade over the tofu steaks and asparagus for serving. Serve with the desired grain.
Notes
- Tofu: Wildwood and Nasoya super firm tofu works best for this recipe. This type of tofu is firmer in texture and is already pressed for you, which is a real time saver. If you are not able to find this type of tofu, any block of extra firm tofu will work.
- Scoring or crosshatching the tofu allows the marinade to seep in further, adding more flavor.
- To make the tofu steaks without asparagus, make one-half of the marinade recipe. Add half of the marinade to the steaks before baking them and brush to coat. Heat the remaining marinade in a small saucepan until thickened and pour over the baked steaks for serving.
- For oil-free, omit the sesame oil. Brush the asparagus with the marinade and roast with the tofu.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Marlene says
This was so ridiculously delicious that I made it last night for dinner and I’m making it again tonight!! Love this recipe so much. Definitely will be a go-to from now on. Thanks!!
Nisha Melvani, RDN says
So happy you are enjoying these tofu steaks! Appreciate the comment.
Avani says
This was so easy, just like the recipe stated! It tasted great! I made roasted potatoes and had a small green salad and mixed rice medley with the Tofu steaks since that's what I had on hand to serve with the steaks. I'll be making this Tofu again!
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you for your comment.
Nyss says
This was delicious and easy! Even meat eaters went back for seconds
Nisha Melvani, RDN says
Yayyy! It makes me so happy to hear that! Thank you.
Alexandra Kenin says
Loved this recipe. Healthy and delicious. My omnivore boyfriend asked me to make it two other times this week!
Nisha Melvani says
It makes me so happy to read this! Thank you for letting me know! I'm glad he is enjoying it.
Kathy says
This was so yummy! Quick and easy, too. It was my 3rd time eating tofu and I enjoyed it very much. I especially liked the sauce used to marinate the tofu & asparagus. My son asked if he could have the other two “steaks” and found the dish to be delicious, too. I’ve been eating plant based for one month & will be trying more recipes from this website. Thank you for sharing the recipes.
Nisha Melvani says
I'm so glad your son enjoyed them too! Thank you for commenting.
Tiffany says
Just stumbled upon this recipe and made it to tonight. My husband and I both agreed it was delicious and will be making it again in the near future!
Nisha Melvani says
So glad it was a hit. Thank you.
Catherine says
My mother in law made this for me the last time I was over, and it was soooooo flavorful. This one is going in my meal rotation for sure.
Nisha Melvani says
Made my day that she tried this recipe and you liked it. xxx