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–+ servings

Zesty Greek Marinated Tofu (Oven-Baked or Air-Fried)

Meg Jones
This Greek Marinated Tofu is bold, garlicky, and zesty with loads of lemon, herbs, and olive oil. It’s packed with flavor and perfect for bowls, wraps, or tossing into salads.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Mains
Cuisine Greek Inspired
Servings 3
Calories 386 kcal

Ingredients
  

  • 450 grams extra-firm tofu cut into 1-inch cubes
  • 100 milliliters olive oil
  • Juice of 2 lemons
  • 4 cloves garlic finely minced
  • 1 tablespoon fresh thyme finely chopped
  • 1 tablespoon fresh parsley finely chopped
  • 1 tablespoon dried oregano
  • 1 tablespoon dried marjoram
  • 1 tablespoon maple syrup or agave
  • 1 teaspoon fine sea salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon Dijon mustard
  • Zest of 1 lemon

Instructions
 

  • Make the marinade: In a medium bowl, whisk together the olive oil, garlic, lemon juice, lemon zest, thyme, oregano, marjoram, parsley, sea salt, black pepper, maple syrup, and Dijon mustard if using.
  • Marinate the tofu: Add the tofu cubes and toss to coat. Cover and refrigerate for at least 30 minutes or overnight for best flavor.

Preheat your oven or air fryer:

  • Oven: Preheat to 200°C (400°F). Line a baking tray with parchment paper.
  • Air fryer: Preheat to 190°C (375°F) for 3 minutes.

Cook the tofu:

  • Oven bake: Spread tofu evenly on the tray. Bake for 25–30 minutes, flipping halfway, until golden and slightly crisp.
  • Air fry: Place tofu in a single layer in the basket. Air fry for 12–15 minutes, shaking once or twice, until golden and crisp.

Serve:

  • Divide your grains and salad into bowls. Top with tofu and drizzle over the leftover marinade as dressing.
  • Optional: Add toasted pitas or flatbreads on the side.

Notes

Serves 2–3 as a main, or 4 as a side/topping
Tofu Tips:
  •  Use extra-firm tofu, if all you have is firm tofu, make sure to press it well to avoid soggy results.
  • Marinating overnight gives the deepest flavour, but 30 minutes works too.
Cooking Gear:
  • A standard oven or air fryer both work—pick the one that fits your day. – Line your baking tray to avoid sticking.
  • Use tongs or a spatula to flip tofu without breaking it.
Meal Ideas:
  • Serve with couscous, quinoa, bulgur, or your go-to grain.
  • Add a dollop of hummus, vegan tzatziki, or garlic yogurt for an easy meal.
  • Great for lunchboxes, bowls, wraps, and mezze-style spreads.
Storage:
  • Let tofu cool, then store in an airtight container in the fridge for up to 3 days.
  • Reheat in the oven or air fryer to bring back that golden crisp.

Nutrition

Calories: 386kcalCarbohydrates: 11gProtein: 12gFat: 34gSaturated Fat: 5gPolyunsaturated Fat: 5gMonounsaturated Fat: 23gSodium: 892mgPotassium: 322mgFiber: 2gSugar: 6gVitamin A: 309IUVitamin C: 7mgCalcium: 115mgIron: 4mg
Keyword Air fryer tofu recipe, Easy tofu for meal prep, Greek marinated tofu, Mediterranean tofu
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