teriyaki grilled tofu with grilled pineapple + coconut rice

It’s grilling season.

I’m so very excited!!

Not only does this mean a cooler house [from turning the oven on less] it usually means less to clean.  Usually.

If meat isn’t your thing, fear not.  The grill is used at least 4 times a week at our house for a wide variety of foods.  And if meat is your thing, maybe I can show you a few new foods to try throwing on your grill this summer.

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You can grill practically anything.  Except sauce.  Unless you have one of those fancy grills with a burner on the side where you can cook things in a pot or pan.  Then you can really do away with your oven in the summer.  And then I’m very jealous of you.


I’ve had this meal on my mind for some time now and it finally came into fruition this weekend.  We shared the meal with friends, some of who love tofu + some who are on the fence about it.  Reason being, a too-soft texture and oftentimes flavorless.

Enter this recipe.

  • using extra firm tofu and pressing it for at least 20min is crucial for the texture
  • grilling helps tremendously with the texture and flavor
  • marinating tofu gives a boost of flavor


While at the store I checked out the back of a teriyaki sauce bottle, noted the ingredients, and then whipped up a batch at home.  I also made a dressing to pour overtop, which I’ve now made 3 days in a row.  Obsessed.

There is no need to feel intimidated about grilling tofu.  If you follow one simple step you shouldn’t have any problems.  I learned this after a major fail the last summer when the outer layer fully stuck to the grill. 

Tip! Grease the grates after the grill is fully heated!  I had absolutely no issue with the tofu sticking at all and have tried multiple times.  I greased with a high heat safe oil [safflower] and a silicone sauce brush.

I suppose you want the recipe now?


Fair enough.

Print this!

Teriyaki Grilled Tofu with a Sweet + Spicy Vinaigrette [serves 6-8] The “notes” section follows all recipe instructions.

  • 2-3 – 8oz blocks extra firm tofu
  • 6 Tbsp cup tamari/soy sauce
  • 3 Tbsp water
  • 2 Tbsp rice vinegar
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp honey/maple syrup
  • 1 tsp garlic, chopped
  • 1 tsp ginger, minced
  1. Drain the liquid from the tofu and slice evenly into 8 slices.  About 1/4 inch wide.  Detailed tofu pressing tutorial + tofu grilling instructions.
  2. Double up a kitchen towel and lay the slices flat on the towel.  Double up another towel and place overtop.  Place a large cutting board on top and stack a few large, heavy books.  Press for 20-30 minutes.
  3. Put all of the ingredients [except the tofu] into a blender and blend until combined.  If using a hand-whisk, make sure your garlic is minced.
  4. In 1-2 large plastic bags place the tofu inside in 1-2 even layers.  Pour half or all [depending on how many bags] of the marinade inside, press the air out, and refrigerate for 1-4 hours.  Flip the bag once or twice while marinating.
  5. After marinating, heat your grill to about 350-375*. 
  6. Once hot, grease the grates thoroughly with a grill brush and oil or with a misto spray canDo not use an aerosol grease can, as it can cause large flames.  Any oil can cause flames but the misto can or brush/oil method is much safer.  If using a misto can, you may want to spread the oil with a brush as well.
  7. Place the tofu in a single layer on the grill, leaving about 1-2 inches between each piece.
  8. Grill for 5-8 minutes, depending on how well done you like your tofu.  The grill marks will show up pretty quickly, but the tofu is not burnt. 
  9. Flip the tofu with a sturdy metal spatula and cook on the other side for another 5-8 minutes, until it’s done to your liking.  I usually cook about 1/2 well done and 1/2 a little softer because of the hot spots on my grill.

Sweet + Spicy Vinaigrette

  • 1/4 cup apple cider vinegar
  • 5 Tbsp extra virgin olive oil
  • 1 Tbsp raw honey/maple syrup
  • 1/2 tsp toasted sesame oil
  • 1 tsp grain mustard
  • 3/4 tsp ginger, minced
  • 3/4 tsp garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp cayenne [optional]
  1. Combine all ingredients in a blender and blend until smooth.
  2. Store in the fridge in a sealed container for up to 5-6 days.  Shake/stir before using.
  3. Pour overtop the tofu + pineapple to serve.

Grilled Pineapple

  • 1 pineapple
  1. Make 1/2-inch thick slices of pineapple and cut the center core out of each slice.
  2. Grill at 350-375* [on a pre-heated grill] for about 2-4min per side.  *If your pineapple seems slightly dry you may want to coat it lightly with balsamic vinegar and a little oil before grilling.

Creamy Coconut Brown Rice [serves 6-8]

  • 2 cup short grain brown rice
  • 1, 15oz can low-fat coconut milk [1.5 cups]
  • 2.5 cup water
  • 2 Tbsp unrefined coconut oil
  1. Combine all ingredients in a pot.
  2. Bring to a boil.
  3. Reduce heat, cover + simmer for about 50min until liquid is absorbed.  Do not stir.
  4. Turn heat off and let the pot sit, covered, for 10min.
  5. Fluff with fork.

notes: If only making 1 block of tofu, use 1/2 of the teriyaki sauce to marinade and use the other half for dipping, if desired.  Sub maple syrup in both recipes to make this a vegan meal.  I cooked the rice beforehand, let cool for awhile, and stored in the fridge.  To reheat, I added 1T coconut oil to a large pan and stirred the rice until hot.


If you have leftovers throw them on a salad, top with your new favorite dressing, and call it a day.

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More grill action coming soon.