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Grilled Peanut-Ginger Satay Tofu

This vegan, diabetic-friendly, and high-protein Peanut-Ginger Satay Tofu is full of bold flavour and perfect for grilling season. With a creamy, tangy marinade and satisfying char, it's a plant-based entrée that’s both healthy and crowd-pleasing.
Servings: 3
Calories: 211.1kcal
Prep Time10 minutes
Cook Time12 minutes
Marinate Time1 hour
Total Time1 hour 22 minutes

Ingredients

  • 14 oz tofu extra firm
  • 2½ tbsp peanut butter
  • 2½ tbsp lime juice
  • 2 tsp ginger freshly grated
  • 1¼ tsp soy sauce low-sodium
  • ¾ tsp rice vinegar
  • 1¼ tsp sesame oil
  • 4 tbsp warm water to thin

Equipment

  • Grill or grill pan
  • Mixing bowl
  • Shallow dish or zip-top bag (for marinating)
  • Tofu press or heavy object with paper towels

Instructions

  • Press the tofu for 20–30 minutes to remove excess moisture.
    14 oz tofu
  • Cut into slabs or thick strips (about ½" thick).
  • Whisk together all marinade ingredients until smooth and pourable.
    2½ tbsp peanut butter, 2½ tbsp lime juice, 2 tsp ginger, 1¼ tsp soy sauce, ¾ tsp rice vinegar, 1¼ tsp sesame oil, 4 tbsp warm water
  • Add tofu to a shallow dish or bag and pour marinade over top. Let sit at room temp for 30–60 minutes, flipping halfway if needed.
  • Preheat your grill or grill pan to medium-high. Lightly grease or spray with oil.
  • Grill tofu for about 4–5 minutes per side, until golden and lightly charred. Baste with leftover marinade during grilling for maximum flavour.
  • Remove and let rest a few minutes before serving.
  • Option to garnish with peanuts, cilantro, and a squeeze of lime.

Cooking Tips

  • Press tofu thoroughly: Removing moisture helps the tofu hold its shape and absorb more marinade.
  • Marinate long enough: Give it at least 30 minutes (ideally 1 hour) for deeper flavour.
  • Use a grill pan if needed: A stovetop grill or cast-iron pan works great if you don’t have an outdoor grill.
  • Baste while cooking: Use leftover marinade to brush on tofu as it grills for extra richness and colour.
  • Cut thick slabs evenly: This ensures even cooking and easier flipping on the grill.
  • Garnish thoughtfully: Fresh cilantro, chopped peanuts, or lime zest add flavour and texture—go easy on high-calorie toppings for blood sugar control.

Nutrition

Nutrition Facts
Grilled Peanut-Ginger Satay Tofu
Serving Size
 
4 strips
Amount per Serving
Calories
211.1
% Daily Value*
Fat
 
14.3
g
22
%
Saturated Fat
 
2.2
g
14
%
Sodium
 
137.9
mg
6
%
Potassium
 
102.7
mg
3
%
Carbohydrates
 
7.4
g
2
%
Fiber
 
1.8
g
8
%
Sugar
 
2
g
2
%
Protein
 
15
g
30
%
Vitamin C
 
3.8
mg
5
%
Calcium
 
174.6
mg
17
%
Iron
 
1.9
mg
11
%
Magnesium
 
25.6
mg
6
%
Zinc
 
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.