Looking for a vegan main that’s packed with protein? Perfect for weekend dinners or the holidays, this miso glazed tofu roast is a low effort, mostly hands off, make ahead recipe with just six ingredients, but it’s also super satisfying with a sweet and salty glaze and 28 grams of protein per serving.
With all of the focus on protein these days, I’m always a bit surprised when time and time again, all the vegan mains on offer are just…vegetables?? Like, how is that gonna fill you up? As a dietitian, of COURSE I want you to eat your veg…but humans cannot live by vegetables alone.
So this year, I’m doubling down on mains that are super satisfying, whether you want something more festive like my baked vegan wellington or a serious protein win like this roasted miso glazed tofu. I love to serve this with my vegan kale and pecan stuffing and sauteed green beans for a special meal but it would be just as tasty with some roasted potatoes and a green salad.
The not-too-sweet maple miso glaze isn’t sticky and hard (which I’m not a fan of) so it’s more of an extra layer of flavour that gets basted and baked until the tofu edges get chewy and crisp while the interior remains tender…and yep, SUPER flavourful. Even my “tofu is not my fave” husband gobbles this one up.
The secret? I’ll show you how to slice and marinate tofu so the flavour actually goes all the way through…and the soy sauce doesn’t overpower the complex flavours of the miso, maple syrup and garlic so it’s a nice change from the usual.
Plus, I’ve streamlined the recipe so that there is no extra glaze to prep…the marinade becomes the glaze! Naturally vegan, nut free, gluten free + low FODMAP friendly, this is an awesome option to help you navigate different dietary needs, so let’s get to it.
Looking for more flavourful plant-based recipes? My newest plant-based cookbook, Plant Magic, might be your new fave, with recipes like Tahini Ranch Broccoli Salad and Crispy “Fish” Tacos!
How to make this savoury baked miso glazed tofu, step by step
You need a bit of patience for this recipe, but it’s ridiculously easy: like 10 minutes of hands on time, and even a rookie cook can do it. Where the patience comes in: for the most flavourful result, I recommend marinating the night before…and then you’ll need about 50-60 minutes to bake.
No pressing though! I may break my “no premeditated cooking” rule with this recipe…I stubbornly hold firm on my no pressing tofu rule.
Step One: Slice that tofu so the marinade gets into every nook and cranny. Not by cross-hatching…use this Hasselbeck cutting trick! Slice the tofu in half horizontally so you end up with two thinner bricks. Then place chopsticks alongside the tofu and slice through the tofu in ¼ inch intervals. The chopsticks keep you from slicing down too deep! Repeat with the other three bricks.
Step Two: Whisk up the marinade. I like to whisk up the miso and oil first, as I find it helps make the miso easier to blend, then whisk in the maple syrup, soy sauce, garlic, vinegar and salt.
Step Three: Marinate! In a 9×9 baking dish, pour the marinade over the tofu. This is a bit messy, but I like to hold the tofu while I pour as it allows me to help open the folds so the marinade actually gets in. Marinate for at least 2 hours but preferably, 24 hours.
Step Four: Bake! Transfer the tofu to a parchment lined baking sheet and bake at 425F (220C) for 20 minutes. Baste the tofu, really getting in those folds. Bake for 20 minutes. Baste again, then bake for another 15-20 until you see the tofu get crispy and browned at the edges.
Bonus: this tofu also makes a really great sandwich filling…so if you’ve got leftovers, enjoy!
More vegan weekend and special occasion mains- Vegan Sausage-stuffed Acorn Squash
- Homemade Vegan Pot Pie Recipe
- Vegan Stuffed Peppers with Beyond Meat
- Baked Vegan Wellington with French Lentils
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Maple Miso Glazed Tofu RoastPerfect for weekend dinners or the holidays, this miso glazed tofu roast is a low effort, mostly hands off, make ahead recipe with just six ingredients, but it’s super satisfying with a sweet and salty glaze and 28 grams of protein per serving.Servings 4 servingsIngredients
- 2 – 14 ounce packages extra firm tofu or super firm tofu
- ⅓ cup maple syrup
- 2 tablespoons soy sauce or gluten free tamari
- 2 cloves garlic grated, omit for low FODMAP
- 1 tablespoon apple cider vinegar
- 1 tablespoon avocado oil or another neutral oil
- ½ teaspoon salt
Imperial – MetricInstructions
- Slice the tofu in half horizontally so you end up with two thinner rectangles. Repeat with the other brick. Then place chopsticks alongside one tofu rectangle and slice through the tofu in ¼ inch intervals crosswise. The chopsticks keep you from slicing down too deep! Repeat with the other three bricks.
- Whisk up the marinade in a small bowl. I like to whisk up the miso and oil first, as I find it helps make the miso easier to blend, then whisk in the maple syrup, soy sauce, garlic, vinegar and salt.
- In a 9×9 baking dish, pour the marinade over the tofu. This is a bit messy, but I like to hold the tofu while I pour as it allows me to help open the folds so the marinade actually gets in. Marinate for at least 2 hours but preferably, 24 hours.
- Transfer the tofu to a parchment lined baking sheet and bake at 425℉ (220℃) for 20 minutes. Baste the tofu, really getting in those folds. Bake for 20 minutes. Baste again, then bake for another 15-20 until you see the tofu get crispy and browned at the edges.
Notes
The suggested serving size is 1/2 package of tofu per person, for 28 grams of protein…but if you have a smaller appetite, this recipe can serve 8 portions at 14 grams of protein each.
Low FODMAP Friends! Want a bit of that garlicky flavour? Use either low FODMAP garlic flavoured oil or 1/4 teaspoon of low FODMAP garlic-free seasoning.
Maple Miso Glazed Tofu RoastPerfect for weekend dinners or the holidays, this miso glazed tofu roast is a low effort, mostly hands off, make ahead recipe with just six ingredients, but it’s super satisfying with a sweet and salty glaze and 28 grams of protein per serving.Servings 4 servingsIngredients
- 2 – 14 ounce packages extra firm tofu or super firm tofu
- ⅓ cup maple syrup
- 2 tablespoons soy sauce or gluten free tamari
- 2 cloves garlic grated, omit for low FODMAP
- 1 tablespoon apple cider vinegar
- 1 tablespoon avocado oil or another neutral oil
- ½ teaspoon salt
Imperial – MetricInstructions
- Slice the tofu in half horizontally so you end up with two thinner rectangles. Repeat with the other brick. Then place chopsticks alongside one tofu rectangle and slice through the tofu in ¼ inch intervals crosswise. The chopsticks keep you from slicing down too deep! Repeat with the other three bricks.
- Whisk up the marinade in a small bowl. I like to whisk up the miso and oil first, as I find it helps make the miso easier to blend, then whisk in the maple syrup, soy sauce, garlic, vinegar and salt.
- In a 9×9 baking dish, pour the marinade over the tofu. This is a bit messy, but I like to hold the tofu while I pour as it allows me to help open the folds so the marinade actually gets in. Marinate for at least 2 hours but preferably, 24 hours.
- Transfer the tofu to a parchment lined baking sheet and bake at 425℉ (220℃) for 20 minutes. Baste the tofu, really getting in those folds. Bake for 20 minutes. Baste again, then bake for another 15-20 until you see the tofu get crispy and browned at the edges.
Notes
The suggested serving size is 1/2 package of tofu per person, for 28 grams of protein…but if you have a smaller appetite, this recipe can serve 8 portions at 14 grams of protein each.
Low FODMAP Friends! Want a bit of that garlicky flavour? Use either low FODMAP garlic flavoured oil or 1/4 teaspoon of low FODMAP garlic-free seasoning.
Ingredients
- 2 – 14 ounce packages extra firm tofu or super firm tofu
- ⅓ cup maple syrup
- 2 tablespoons soy sauce or gluten free tamari
- 2 cloves garlic grated, omit for low FODMAP
- 1 tablespoon apple cider vinegar
- 1 tablespoon avocado oil or another neutral oil
- ½ teaspoon salt
Instructions
- Slice the tofu in half horizontally so you end up with two thinner rectangles. Repeat with the other brick. Then place chopsticks alongside one tofu rectangle and slice through the tofu in ¼ inch intervals crosswise. The chopsticks keep you from slicing down too deep! Repeat with the other three bricks.
- Whisk up the marinade in a small bowl. I like to whisk up the miso and oil first, as I find it helps make the miso easier to blend, then whisk in the maple syrup, soy sauce, garlic, vinegar and salt.
- In a 9×9 baking dish, pour the marinade over the tofu. This is a bit messy, but I like to hold the tofu while I pour as it allows me to help open the folds so the marinade actually gets in. Marinate for at least 2 hours but preferably, 24 hours.
- Transfer the tofu to a parchment lined baking sheet and bake at 425℉ (220℃) for 20 minutes. Baste the tofu, really getting in those folds. Bake for 20 minutes. Baste again, then bake for another 15-20 until you see the tofu get crispy and browned at the edges.
Notes
Low FODMAP Friends! Want a bit of that garlicky flavour? Use either low FODMAP garlic flavoured oil or 1/4 teaspoon of low FODMAP garlic-free seasoning.
The post Maple Miso Glazed Tofu Roast appeared first on Desiree Nielsen.
