Tofu Satay

PREP TIME15 minutes
COOK TIME8 minutes
TOTAL TIME53 minutes


  • 1 block (14-oz) extra-firm tofu


  • 3 Tablespoons low sodium tamari
  • 2 Tablespoons lime juice
  • 1 Tablespoon maple syrup
  • 1 teaspoon ground turmeric
  • 1/4 teaspoon black pepper
  • 4 cloves garlic, grated
  • 1 Tablespoon grated fresh ginger

Peanut Sauce

  • 1/4 cup organic peanut butter
  • 2 Tablespoons orange juice
  • 1 Tablespoon unseasoned rice vinegar
  • 1 Tablespoon low sodium tamari
  • 1 Tablespoon maple syrup
  • 1 teaspoon grated fresh ginger
  • 1/4 teaspoon crushed red pepper


  1. Press water out of tofu. Either use a tofu press or gather 2 clean dish towels, one cutting board, and something heavy (like a cast iron skillet) to use weight to squeeze out the moisture.
  2. Lay one towel, folded into three down on the counter. Cover with another towel folded into thirds. Then place the cutting board centered over the towel and place the heavy object on top. Leave to sit for 15 minutes.
  3. Meanwhile, whisk together the marinade. Add tamari, lime juice, maple syrup, turmeric, black pepper to a small bowl. Use a microplane zester to grate the garlic and ginger over the bowl and whisk well.
  4. Make the peanut sauce: Add peanut butter, orange juice, vinegar, tamari, maple syrup, fresh ginger and crushed red pepper to a small bowl. Whisk together until smooth and creamy. Set aside.
  5. After 15 minutes, place drained block of tofu on a cutting board. Slice in half horizontally, then into 4 slices vertically. The result will be 8 long pieces of tofu that can be skewered.
  6. Put tofu satay pieces in a glass dish and pour on the marinade. Let sit for 15 minutes, or up to overnight (covered).
  7. If using an outdoor grill, soak wooden skewers in cool water for 30 minutes. Skewer each piece of tofu BEFORE placing on the heated grill. If using a cast iron grill pan or skillet, cook the tofu satay FIRST and then add bamboo skewers, metal skewers or satay sticks to the cooked tofu pieces.
  8. Heat a cast iron grill pan, or gas grill to medium high heat. You can also use a regular cast iron skillet for crisp tofu satay, without the grill marks. Spray liberally with olive oil or avocado oil spray.
  9. Place tofu slices onto heated surface and leave, undisturbed for 4-5 minutes. Tofu should release easily. Use a spatula or tongs to flip and then cook for additional 3-4 minutes.
  10. Serve warm with peanut dipping sauce.



PAN: The process is the same, whether you use a regular cast iron skillet, a cast iron grill pan or you cook the tofu on an outdoor grill. The best way to ensure the tofu doesn’t stick is to press out as much excess liquid as possible.

MAKE IT SPICY: For spicy tofu satay, add 1 big squirt sriracha to the tofu marinade. For spicy peanut sauce, add either a squirt of sriracha or a large pinch of chili flakes with the rest of the ingredients before whisking.

Nutrition Information



Serving Size

2 piecesAmount Per ServingCalories244Total Fat15gSaturated Fat2gTrans Fat0gUnsaturated Fat11gCholesterol0mgSodium590mgCarbohydrates16gFiber3gSugar9gProtein17g