Single-Serve Marinated Tofu Steak
Single-Serve Marinated Tofu Steak features extra-firm tofu that’s briefly marinated and seared until the edges turn crisp and the center stays tender. The grill seasoning lends a peppery, garlicky kick that echoes classic steakhouse flavors. It’s a quick, satisfying option for a solo lunch or weeknight dinner when you want something hearty without the fuss.
- Prep5 mins
- Cook10 mins
- Serves1
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Single-Serve Marinated Tofu Steak, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Food
- 3 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 48
- Heart Health
- 72
- Metabolic
- 21
- Digestive
- 9
- Inflammatory
- 40
- Performance
- 33
- General Wellness
- 1
Gently press the tofu block to release as much water as possible. Rub grill seasoning all over the tofu block. Place it in a resealable plastic bag and freeze for at least 4 hours, or overnight.
- 2
Remove the tofu from the freezer and let it thaw on the counter until it is soft enough to cut. Slice it in half lengthwise. Put it back in the bag, drizzle with olive oil, and seal. Rub the outside of the bag to help coat the tofu steaks with the oil and seasoning. Let it rest for 15 minutes.
- 3
Heat a griddle or outdoor grill over medium heat. Add the tofu steaks and cook until crispy, 3 to 5 minutes. Flip and cook until the other side is crispy, 3 to 5 minutes. Serve hot.
- Calories 270.12 kcal Moderate 14%
- Protein 15.23 g Good Source 30%
- Carbohydrate 7.67 g 3%
- Total Fat 20.18 g High 26%
- Saturated Fat 2.65 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 34.15 mg Low Source 1%
- Dietary Fiber 2.05 g Low Source 7%
- Total Sugars 2.45 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 171.66 mg Moderate 13%
- Iron 2.47 mg Moderate 14%
- Potassium 116.23 mg Low Source 2%
- Vitamin A 12.58 mcg Low Source 1%
- Vitamin C 0.27 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
About This Recipe
Single Serve Marinated Tofu Steak is made with 3 ingredients and serves 1. It takes about 15 mins and is rated easy. Key ingredients include Barbecue Seasoning, Extra Firm Tofu, and Olive Oil. Each serving provides about 270.12 kcal, and is a good source of protein.
Recipe Questions
- What is Single-Serve Marinated Tofu Steak made of?
- The main ingredients are Barbecue Seasoning, Extra-Firm Tofu, Olive Oil. The full list of 3 is above.
- How long does it take to make Single-Serve Marinated Tofu Steak?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 270.12 kcal. The full nutrition breakdown is above.
- Is Single-Serve Marinated Tofu Steak easy to make?
- This recipe is rated easy, with 3 ingredients and 3 steps.
- Is Single-Serve Marinated Tofu Steak healthy?
- Single-Serve Marinated Tofu Steak has an easyChef Pro health score of 40/100. Per serving, it provides 270.12 calories and 15.23 g of protein, or 30% of the Daily Value. Worth noting per serving: saturated fat at 2.65 g (13% of the Daily Value). It contains Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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