Making a Grilled Tofu Chicken Filet is equally easy, fun, cheap and delicious! A super versatile vegan protein for any dish!.
Before going vegan, I ate a ton of grilled chicken. It was my go to protein source when I was trying to eat leaner and lighter than my usual burger or fried chicken. You won’t find many grilled vegan chicken cutlets on the market right now, which is a shame.
They are usually breaded and fried. Which is great, but sometimes I want something lighter! So I took it into my own hands and developed this simple and easy recipe for a Grilled Tofu Chicken!.
Really excited about this one! I’ve eaten it all week in a variety of meals, and it not only hits the spot but also feels full without being heavy. It goes well in literally anything you can make with regular grilled chicken!.
Have you ever tried tofu and thought, “Ugh, this squishy bland stuff is nothing like chicken!”? I totally get it. When I first went plant-based, the texture of tofu was my biggest complaint. But guess what? There’s an amazing trick that’ll transform that spongy block into something with the chewy, meaty texture of chicken!
The secret? Your freezer! Yep, that’s right. I’m going to show you the “tofu freezer trick” that has evolved the way I cook tofu. With this method, tofu has the exact same texture as chicken. If you marinate it right, even meat eaters won’t be able to tell the difference!
What You’ll Need for Chicken-Like Tofu
Let’s start with the basics
- 1 package (16-oz) of extra firm tofu (must be water-packed)
- ½ cup marinade (more on that below)
- 1-2 Tbsp vegan chicken-style bouillon powder
Important note: Do NOT use silken tofu for this method! Silken tofu has a completely different texture and will basically turn to cottage cheese when frozen. Trust me, I’ve made this mistake so you don’t have to!
The Tofu Freezer Trick: Step-by-Step
Step 1: Freeze Your Tofu
This couldn’t be simpler
- Take the tofu out of your shopping bag
- Place the WHOLE unopened container directly in the freezer
- Don’t open the package, don’t press it, don’t do anything else!
Let it freeze completely for at least 12-24 hours. Don’t rush this part!
Trick to Save Time: Always have a block of tofu in the freezer. When one package is taken out to defrost, put another one back in. This way you’ll always have “chicken-ready” tofu available.
Step 2: Defrost Your Tofu
For the best texture transformation, a slow defrost is ideal:
- Transfer the frozen tofu to the fridge for about 24-48 hours
- If you’re in a hurry, place it in a pie dish on your counter for 12-24 hours
- Super rushed? Put the unopened container in warm water for 3-5 hours
Step 3: Press Your Tofu
After defrosting, you’ll need to press out all that water:
- Open the package and drain the water
- Press using a tofu press or place between paper towels with something heavy on top
- Press for at least 15-20 minutes
It might seem weird to press out water just to add marinade back in, but removing the flavorless water creates space for your tasty marinade to soak into all those little “tears” created by the ice crystals during freezing.
Step 4: Marinate Your Tofu
Now is the fun part! Tear or cut your tofu into the shapes you want (cutlets, chunks, strips, etc.) and marinate:
- Minimum marinating time: 30 minutes
- Ideal marinating time: overnight in the fridge
- Always include some chicken-style bouillon powder in your marinade
If you want to make a lot of meals ahead of time, you can freeze the tofu IN the marinade and then thaw it again. This will keep frozen for up to two months. Then just let it thaw and cook when you’re ready to use it!
Step 5: Cook Your Tofu
There are several ways to cook your chicken-like tofu:
Oven Method (Best for Meaty Texture):
- Bake at 350°F for 40-50 minutes
- This low-and-slow method allows water to cook out while the outside gets perfectly crispy
Air Fryer Method:
- Use the same temperature (350°F)
- Cook in small batches, flipping every 5-10 minutes until crispy
Pan Frying (Best for Crispy Edges):
- Add a little oil to a hot pan over medium-high heat
- Sear for a few minutes on each side until beautifully browned
Why Does This Work?
When you freeze tofu in its packaging water, ice crystals (basically tiny shards) form both inside and outside the tofu. These ice crystals penetrate the tofu, creating little tears in the structure.
After defrosting and pressing, these tears remain, completely transforming the texture from spongy to chewy and meaty. Plus, those little tears act like tiny flavor pockets that soak up whatever marinade you use!
Marinade Ideas for Chicken-Like Tofu
Here are some killer marinade ideas to try:
1. Lemon Pepper Marinade
Perfect for tofu “cutlets” on salads, in wraps, or with rice and veggies.
2. Sweet Chili Marinade
Great for stir-fries, salads, and easy dinner bowls.
3. BBQ Tofu
Amazing in bowls with sides like mac and cheese or green beans.
4. Teriyaki Pineapple
Delicious served over rice with grilled pineapple chunks.
5. Italian-Style with Balsamic and Tomato
Perfect for vegan chicken parmesan or in pasta dishes.
Common Questions About the Tofu Freezer Trick
Can I use firm tofu instead of extra firm?
Yes, but be careful when handling it as it’s more likely to crumble. The texture might be slightly different, but the trick should still work.
Can I freeze tofu that’s already been opened and pressed?
You can, but you won’t get the same dramatic texture change. The magic happens when the tofu freezes in its packaging water.
How long can I keep frozen tofu?
Unopened frozen tofu can last for months in the freezer. Once defrosted, use within 3-5 days.
Can I freeze marinated tofu?
Absolutely! This is a great meal prep hack. Freeze marinated tofu for up to 2 months.
Real Talk: Why This Method is a Game-Changer
I gotta be honest with you – this method has completely changed how I feel about tofu. Before finding this trick, I was constantly disappointed with tofu’s texture. Now, I always have a block in my freezer!
The first time I served these tofu “chicken” cutlets to my meat-loving friends, they actually asked what kind of chicken I used. When I told them it was tofu, they legit didn’t believe me until I showed them the empty tofu package!
My Favorite Ways to Use Chicken-Style Tofu
Here’s how I love using this tofu:
- Vegan Chicken Parmesan – Breaded, fried tofu cutlets topped with marinara and vegan cheese
- Buffalo Tofu “Wings” – Marinated, breaded tofu chunks tossed in spicy buffalo sauce
- Lemon Pepper Tofu Caesar Salad – Perfect protein topper for a crisp caesar salad
- BBQ Tofu Bowls – With sweet potato mac and cheese and spicy green beans
- Crispy Greek Tofu – For Mediterranean-inspired bowls and salads
Final Tips for Perfect Chicken-Like Tofu
- Always use extra firm tofu that comes packaged in water
- Freeze the tofu unopened in its original packaging
- Be patient with the defrosting process – slow defrost = better texture
- Press thoroughly to remove all the flavorless water
- Use oil-based marinades rather than water-based for best results
- Cook low and slow for the meatiest texture
The best part about this method is that it’s so simple yet makes such a huge difference. I’m not exaggerating when I say this trick will change your relationship with tofu forever!
So next time someone asks “how do you make tofu taste like chicken?”, you’ll know exactly what to tell them – freeze it, press it, marinate it, and cook it right. It’s that simple!
What’s your favorite way to flavor tofu? Have you tried the freezer trick before? I’d love to hear about your experiences in the comments!
Happy cooking!
how to make Grilled Tofu chicken
The process is quite simple! First we’ll slice our block of tofu into fillets. The next step is optional. However I find that replicating the shape of a chicken breast really sells the dish! The eyes eat first as they say!.
So if you wanna get creative, round off the edges of two corners.
Your filet should look something like what I’ve got on the left (below). You can get even more creative by shaving off the edges and making them a little rounder and softer. Again, totally optional, but I like to do it!.
You can make a Tofu Scramble or Tofu Ground Beef with the scraps!
Once your filets are looking good, score them lightly so the marinade can penetrate a bit more. I like to score them one way on both sides. If you score the fillet too deeply, it will become more fragile and could fall apart. But scoring will create a more “shreddy” texture as well.
After that we’ll just whip up a quick marinade!
Then we can marinade or add some oil and a dry rub. I recommend marinating for 30 minutes to overnight.
After that we just need to grill our tofu chicken until it’s looking beautiful! I highly recommend brushing on some more of the marinade as it grills to infuse more flavor as well.
Or feel free to brush on an BBQ Sauce or marinade of your choice!
They are great for sandwiches too! I made this BBQ Chicken Sandwich based off the one I used to get at Carl’s Jr!.
Optionally, you can dredge and shallow fry these as well. I found that this gave them a nice “skin” like texture that stayed crispy even after being all sauced up.
You can make these and store them in the fridge for 4 – 5 days. Some of them have been marinating in the fridge all week. For an easy meal, I just take one out and grill it for a minute or two. I haven’t tried freezing them, but I don’t see why that wouldn’t work!.
Recently I’ve been making Chick’n Caesar with them!
ingredients for grilled tofu chicken
- I wanted to keep the ingredients for the marinade as simple as possible. The marinade is made up of simple seasonings like soy sauce, nutritional yeast, and salt and pepper.
- Dry Rub—Instead of a marinade, you can also use a dry rub. Or you can use a combination of both!.
I have a recipe for a dry rub, or you can use any store-bought seasoning blend that you like! Since tofu is super low in fat, I recommend coating the tofu filets in some oil before applying the dry rub as well.
