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.
- Suitable for diets:
- Dairy-Free
- High-Protein
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
- Low in carbohydrates: Minimal sugars or starches used—marinade ingredients are low-GI.
- High in plant protein: Tofu provides a complete protein that helps stabilize blood sugar and improve satiety.
- Includes healthy fats: Peanut butter and sesame oil contribute monounsaturated and polyunsaturated fats, which can help with insulin sensitivity.
- Controlled sodium: Uses low-sodium soy sauce and natural seasonings, keeping it suitable for heart-conscious or diabetic diets.
- No added sugars: All flavour comes from whole-food ingredients like ginger, lime, and vinegar.
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Equipment
- Grill (or grill pan)
- Mixing bowl
- Shallow dish (or zip-top bag (for marinating))
- Tofu press ( or heavy object with paper towels)
Ingredients
- tofu (extra firm) 14 oz
- peanut butter 2½ tbsp
- lime juice 2½ tbsp
- ginger (freshly grated) 2 tsp
- soy sauce (low-sodium) 1¼ tsp
- rice vinegar ¾ tsp
- sesame oil 1¼ tsp
- warm water (to thin) 4 tbsp
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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.
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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.
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FAQ
- Can I make this nut-free?
Yes, substitute the peanut butter with sunflower seed butter or tahini. - Is tofu okay for people with diabetes?
Yes, it’s low in carbs and high in protein, making it a great plant-based option for blood sugar control. - Can I cook this without a grill?
Absolutely—use a grill pan or bake at 400°F (200°C) for 20–25 minutes, flipping halfway. - Can I prep this ahead of time?
Yes, marinate the tofu up to 24 hours in advance and store it covered in the refrigerator. - How long will leftovers last?
Grilled tofu will keep in the fridge for 3–4 days. Reheat in a pan or oven to restore texture.
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Nutrition
Per serving
Calories: 211.1kcal
Carbohydrates: 7.4g
Fiber: 1.8g
Sugar: 2g
Fat: 14.3g
Saturated Fat: 2.2g
Trans Fat:
Protein: 15g
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.
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