savoury pan-fried tofu

Savoury Pan Fried Tofu

(vegan, gluten free, nut free)

This savoury pan fried tofu recipe is the perfect protein-packed addition to avocado toast, salads, bowls, or stir-fry. You can keep this simple by using the sauce as a glaze or, to add an extra punch of flavour you can marinate the tofu before pan-frying. 

The marinade in this recipe is based off of one of my favourite chicken marinade recipes! You could even make a large batch of the chicken recipe and use any leftover marinade to cook up some tofu the next day.

savoury pan-fried tofu
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savoury pan-fried tofu

Savoury Pan-Fried Tofu

  • Author: Megan Lange
  • Total Time: 15-30 mins
  • Category: Tofu
  • Method: Stovetop
  • Diet: Vegan


A simple way to cook tofu, with a savoury glaze/marinade. Great to add avocado toast, salads, or sandwiches!



For the marinade:

  • 1 tbsp vegetable oil (canola, olive, etc.)
  • 1 tbsp balsamic vinegar
  • 1 tbsp low sodium soy sauce
  • 1 tbsp Worcestershire sauce
  • 2 tsp Dijon mustard
  • 1 tsp maple syrup
  • 1 tsp lemon juice
  • 1/2 tsp dried oregano or basil
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • pinch of salt and pepper 

For the tofu: 

  • extra firm tofu, cut into thin rectangles (or cubes)


  1. Mix up the marinade in a jar (or in a small bowl, and store leftovers in the fridge). Slice up the tofu. You can either use the marinade as a glaze or as a marinade (choose your method below).
  2. To use as a glaze: Heat pan to medium heat, and add a spoonful of the glaze to the middle of the pan. Place the sliced tofu on the pan, then spoon extra glaze onto the tofu as it cooks for a few minutes. Flip once golden brown and crispy, and add on extra glaze if you want. Cook the other side for a few minutes, and it’s done!
  3. To use as a marinade: Place the sliced tofu and some of the marinade into a bowl or bag and let sit in the fridge for up to 30 minutes. Place the tofu onto a pan over medium heat. Let cook on each side for a few minutes, spooning on extra marinade if you so choose. Once each side is golden brown and crispy, you are done!
  4. Add cooked tofu to avocado toast, sandwiches, salads, bowls, stir fry, whatever you’d like!

Keywords: savoury pan fried tofu