If you're looking for a flavorful, dairy-free cheese alternative that's high in protein and easy to make, this Oil-Free Tofu Feta in Brine is a must-try. It's tangy, savory, and soaks up flavor just like traditional feta, without the oil or dairy. Created by a Registered Dietitian.
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Made with simple ingredients like lemon juice, vinegar, miso, and herbs, this tofu feta is perfect for tossing into salads, grain bowls, wraps, or snacking straight from the jar. Plus, it keeps well in the fridge, making it ideal for meal prep.
If you are looking for ways to boost protein in your meals, check out my Easy Vegan Recipes for Protein.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Super-firm tofu is a rich source of protein, providing essential support for muscle and bone health.
- Lemon juice provides vitamin C, which helps the body absorb plant-based iron.
- Apple cider vinegar may help support healthy blood sugar levels after meals.
- White miso adds savory flavor and contains gut-friendly fermented nutrients.
- Garlic powder has been shown to improve arterial function.
- Dried oregano brings antioxidants and bold Mediterranean flavor.
- Nutritional yeast adds savory cheesy flavor while providing B vitamins, protein, and fiber.
See the printable recipe card below for quantities.
🧄 Substitutions
This vegan feta recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Super firm tofu: Use extra-firm tofu, pressed well, instead. It's slightly lower in protein but still absorbs flavor beautifully.
- White or mellow miso: Try chickpea miso or a pinch of salt plus a splash of tamari.
- Garlic powder: Use fresh grated garlic instead.
- Dried oregano: Swap with thyme, marjoram, Italian seasoning, or fresh herbs.
For more healthy tofu recipes, visit my Vegan Tofu Recipes page.
📝 Tips for Making Tofu Feta
These additional tips will help you get the best results from this recipe.
- Use super firm tofu for the most protein. It's already pressed, so it saves time. Cut the tofu into tiny cubes to help it absorb more of the marinade.
- Whisk the marinade ingredients thoroughly until all the miso is dissolved.
- Add half of the tofu cubes to the marinade and store the remaining cubes in an airtight container in the fridge. Add more as needed so the cubes have room to soak up the flavor. The marinade will keep for up to one week.
- Crumble the tofu cubes for serving or leave them whole, depending on the dish. I enjoy them crumbled in watermelon salad with fresh mint.
High-Protein Tofu Feta Recipe
Ingredients
- 1 tablespoon white miso or mellow miso, or chickpea miso
- ½ cup water
- 2 tablespoon lemon juice
- 2 tablespoons apple cider vinegar
- 1 teaspoon garlic powder or 1 clove minced garlic
- 1 teaspoon dried oregano or dried thyme, or Italian seasoning
- 1 tablespoon nutritional yeast
- Salt or salt substitute to taste
- 16 ounces super firm tofu or pressed extra-firm tofu, small dice (cubed)
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Instructions
- Whisk the miso into the water until fully dissolved.
- Combine the dissolved miso in water, lemon juice, apple cider vinegar, garlic powder, dried oregano, and nutritional yeast in a medium storage container with a tight-fitting lid.
- Add one-half of the tofu cubes and mix well. Reserve the remaining cubes in a separate airtight container.
- Marinate for at least two hours or overnight. Add the remaining tofu cubes as you use up the others.
Notes
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.
✔️ Storage Tips
Refrigerate the briny marinade and remaining cubes in airtight containers for up to 5 days.
For serving: Add vegan tofu feta to salads or grain bowls for a protein boost! Use the remaining brine as a dressing for salads!
🙋🏽♀️ Recipe FAQs
Cube it for marinating, then crumble it as desired for serving. Crumbling after marinating makes it easier to handle and helps the flavor come through in every bite.
It's better to add only half at a time so the cubes have more space to soak up the marinade. Add the rest as you use up the first batch.
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Let me know your thoughts on Greek-Style Tofu Feta by leaving a ⭐️ rating below or sharing it on Instagram.
Neena Chandiramani says
Tasty tofu done in an interesting way, another great addition to my collection of Nisha’s recipes.
Nisha Melvani, RDN says
Thank you for giving my feta a try! Glad you enjoyed it!