Healthy Meal Prep
Marinated Tofu Steak for One Recipe

Marinated Tofu Steak for One


Tofu is rubbed with steak seasoning and marinated before being grilled or pan-fried in this easy dinner for one.


  • 5 ounces extra-firm tofu
  • 1 tablespoon grill seasoning (such as Montreal Steak Seasoning®)
  • 1 tablespoon olive oil


  1. Press tofu block gently to release as much water as possible. Rub grill seasoning all over the block of tofu. Put into a resealable plastic bag and freeze for at least 4 hours, or overnight.
  2. Remove from the freezer and thaw on the counter until soft enough to cut. Slice in half lengthwise. Return to the bag, drizzle with olive oil, and seal. Rub the outside of the bag to help coat the tofu steaks with oil and seasoning. Let rest for 15 minutes.
  3. Heat a griddle or an outdoor grill over medium heat. Add tofu steaks and cook until crispy, 3 to 5 minutes. Turn over and cook until the other side is crispy, 3 to 5 minutes. Serve hot.

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Nutritional Information

Marinated Tofu Steak for One

Servings Per Recipe: 1
Calories: 239.8
% Daily Value *
protein: 23 %
carbohydrates: 2 %
exchange other carbs:
dietary fiber: 3 %
fat: 32 %
saturated fat: 14 %
vitamin a iu: 2 %
niacin equivalents: 25 %
vitamin b6: 9 %
vitamin c: 2 %
folate: 5 %
calcium: 55 %
iron: 44 %
magnesium: 17 %
potassium: 7 %
sodium: 111 %
thiamin: 11 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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