Grilled Tofu Steak Salad Recipe

Grilled tofu steak salad
(Image credit: Unknown)

On the hunt for tasty vegan recipes? This meat-free salad is a winner that will satisfy your cravings and with 17g of protein – mainly provided by the tofu – it will keep you feeling full. 

While tofu by itself is nothing to write home about, marinade it in some punchy flavours and it will knock your socks off. This grilled tofu salad is ideal if you’re following an eating method designed to help you shed the fat, such as our weight loss meal plan for women or weight loss diet plan for men

Grilled Tofu Steak Salad Recipe

361 calories


  1. Combine the soy sauce, oil, garlic, ginger, spring onions and tofu in a bowl and marinate for 20 minutes. 
  2. Then grill the tofu for two to three minutes each side, discarding the excess marinade.
  3. Blanch the beansprouts and toss the spinach and salad leaves in salad dressing, then serve with the tofu pieces. 

Ingredients (Serves One)

  • 125g firm tofu, cut into squares
  • 1tbsp soy sauce
  • 1tbsp sesame oil
  • 1 garlic clove, crushed
  • Fresh grated ginger
  • 2 spring onions
  • 2 handfuls of spinach and salad leaves
  • 1 handful of beansprouts
  • Salad dressing


We entered all the ingredients on Myfitnesspal, one of the best weight-loss apps for calorie counting, to work out the approximate nutritional quantities, a trick that makes meal planning easier. With a calorie count of around 361, this salad contains in the region of 24g of fat, 21g carbohydrate, 17g of protein and 3g of fibre.

More About Protein And Vegan Food

Lucy Miller
Former editor

Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.