Yogurt marinated tofu is a flavour-packed dish with crispy on the outside and soft inside. This protein-rich dish is perfect as a snack, in wraps and salads. It is a gluten-free and nut-free recipe.
Tofu cubes are perfectly soaked in a creamy, tangy marinade and baked until golden brown. The perfect blend of spices and yogurt makes every bite melt in your mouth. It is so irresistible that you can’t stop at one bite.
This low-carb, protein-packed snack is perfect as an evening snack and a much healthier option than store-bought snacks. It is a great sharing snack on game day, potluck and to serve guests.
It’s an easy, nutritious and delicious way to enjoy tofu. Never again will you say tofu is bland.
Ingredients
- For Yogurt Mixture: Greek yogurt, salt, garlic, paprika, olive oil, oregano, black pepper, soy sauce and lime juice.
- Tofu: I have used extra firm tofu
See the recipe card for quantities.
Step By Step Instructions
Step 1: Drain the tofu from its packaging and pat it dry with kitchen towels to remove excess moisture. Then, cut it into cubes.
Step 2: In a bowl, combine yogurt, garlic, oregano, salt, paprika, black pepper, soy sauce and lime juice.
Step 3: Mix well until everything is well combined and set it aside.
Step 4: Place tofu cubes in a bowl. Add the prepared yogurt mixture and gently mix until the tofu is well coated.
Step 5: Marinate it for 15-20 minutes.
Step 6: Preheat oven to (380F) 190C and line the baking sheet with parchment/greaseproof paper.
Step 6: Spread the marinated tofu cubes on a lined baking tray in a single layer, leaving space between the cubes.
Step 7: Put the tray in the oven and bake for 12 – 15 minutes until golden and crispy, flipping the cubes halfway through baking.
Enjoy yogurt marinated baked tofu on its own or in a wrap or salad.
Check out pan fried tofu recipe with sesame seeds on the blog.
Substitutions and Variations
Vegan: Substitute dairy yogurt with plant-based yogurt.
Herbs: Try other dried herbs such as parsley, basil or thyme.
Spicy: Add chilli powder or cayenne powder or hot sauce to make it extra spicy.
Storage
Leftover baked tofu can be stored in an airtight container in the fridge for up to 2-3 days.
Tips and Tricks
Tofu: Use extra firm tofu as it holds its shape better.
Extra Moisture: Make sure to pat dry with kitchen towels to remove as much moisture as possible.
Size: Cut tofu into equal cubes for even baking.
Yogurt: I used 0% fat Greek yogurt, but you could use low-fat or full-fat yogurt based on your preference.
Baking Time: Keep an eye on the tofu while it bakes, as the baking time may vary based on your oven’s settings.
Marinate: Make sure to marinate the tofu coated with yogurt mixture for at least 15 minutes to allow it to absorb the flavours and enhance the taste.
Related
Looking for other healthy recipes like this? Try these:
More Protein Rich Recipes
KEEP IN TOUCH
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Spicy Baked Tofu
Equipment
- 1 Spoon
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- ⅓ Cup Greek Yogurt
- 1 Teaspoon Paprika
- 1 Teaspoon Oregano
- Salt as required
- 1 clove Garlic peeled and minced/finely chopped
- 1 Teaspoon Soy Sauce
- Juice from half Lime
- 1 Tablespoon Olive Oil
- Black Pepper Powder as required
- 200 gms Extra Firm Tofu
Instructions
- Drain the tofu from its packaging and pat it dry with kitchen towels to remove excess moisture. Then, cut it into cubes.200 gms Extra Firm Tofu
- In a bowl, combine yogurt, garlic, oregano, salt, paprika, black pepper, olive oil, soy sauce and lime juice.⅓ Cup Greek Yogurt, 1 Teaspoon Paprika, 1 Teaspoon Oregano, Salt, 1 clove Garlic, 1 Teaspoon Soy Sauce, Juice from half Lime, 1 Tablespoon Olive Oil, Black Pepper Powder
- Mix well until everything is well combined and set it aside.
- Place tofu cubes in a bowl. Add the prepared yogurt mixture and gently mix until the tofu is well coated.
- Marinate it for 15-20 minutes.
- Preheat oven to (380F) 190C and line the baking sheet with parchment/greaseproof paper.
- Spread marinated tofu cubes on a lined baking tray in a single layer with spacing between cubes.
- Put the tray in the oven and bake for 15-20 minutes until golden and crispy, flipping the cubes halfway through baking.
- Enjoy yogurt marinated baked tofu on its own or in a wrap or salad.
Notes
Nutrition
Welcome to Flavours Treat. I share vegetarian recipes made with wholesome, mostly fresh ingredients. Every recipe has easy-to-follow instructions with process shots (detailed step-wise pictures), a short video and lots of tips to help your cooking journey. Read more
