Mediterranean Baked Tofu Cutlets

Overhead shot of a bowl filled with couscous, greens, sliced cherry tomatoes, red onions, sliced pickles, and baked Greek tofu drizzled with creamy tahini sauce

This vegan Greek tofu recipe is loaded with Mediterranean-inspired flavors and has a crispy outside and tender inside. Frozen and thawed extra firm tofu is bathed in a Mediterranean tofu marinade and slow-baked for the meatiest results. Serve this vegetarian Greek inspired recipe in salads, bowls, pastas, or as a delicious Greek tofu sandwich!


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I am absolutely beaming to bring you the next installment of our tofu cutlet series. Meet the newest pride and joy that uses our beloved Tofu Freezer Trick: Mediterranean Baked Tofu Cutlets!

We are very inspired by Mediterranean flavors around here. And with classics on repeat in our house like homemade hummus, tahini feta dip, and vegan feta pasta bake, adding a Greek-inspired tofu cutlet to the mix was an obvious, and very exciting, next step!

These tasty tofu cutlets are perfect for traditional greek salads, loaded grain bowls, greek tofu skewers, or nestled in some warm pita bread with diced fresh tomatoes, black olives, and grated cucumber.

Okay, no more dithering or dillydallying; let’s get straight to the (vegan) meat of it!

Why You’ll Love Greek Baked Tofu

  • The perfect plant-based protein for a Greek salad. Finally we have a perfect tofu cutlet for pairing with cucumber tomato salad, vegan feta, and vegan tzatziki or tahini sauce. Hello, healthy lunch heaven!
  • An easy healthy meal prep. Speaking of lunch, these Mediterranean cutlets are the perfect make ahead lunch option. You can pair them with any salad, bowl, pasta, or pita! 
  • Loaded with an herb-driven zing that will dazzle your tastebuds. We used classic Greek flavors to marinate these cutlets before slow baking them to meaty perfection. If you are or know a tofu doubter, this recipe will change their minds!
Overhead shot of a bowl filled with couscous, greens, sliced cherry tomatoes, red onions, sliced pickles, homemade pita chips, and crispy sliced mediterranean tofu drizzled with vegan lemon tahini sauce. There is a jar of extra sauce in the background.

Ingredients

You’ll only need 8 basic ingredients to make this crispy Greek tofu, starting with a block of extra firm tofu that you’ll freeze (in the package!), defrost, and press. We call this the Tofu Freezer Trick, and this little trick yields the best results. 

If you haven’t tried this “trick” yet, it’s one of, if not THE, best ways to get giant meaty texture from tofu. You can read a full guide on it here. We’ve included summarized instructions in the recipe card below!

For the Greek tofu marinade:

  • Olive oil – This will be the base for our marinade. An oil-based marinade helps the cutlets crisp up in the oven and creates the best texture because it’s not adding excess liquid to the tofu (we’re trying to remove that through this process, so it’s not a squishy block!).
  • Garlic – minced
  • Vegan chicken bouillon powder – We used our homemade vegan bouillon powder to create the perfect chicken flavor.
  • Red wine vinegar – Greece has a rich tradition of winemaking and their vinegar uses reflect that tradition. Wine vinegars are far more popular there, and some regions of Greece are specifically known for their exquisite red wine vinegars.
  • Fresh or dried oregano 
  • Fresh or dried thyme
  • Ground black pepper

Substitution Options

If you don’t have or can’t tolerate one of the above ingredients, here are our best substitution tips. Remember though, substituting any of the ingredients may lead to a varied degree of difference in the final product. Let us know in the comments if you try any subs and how they work out for you! 

For the extra virgin olive oil: You can use avocado oil, sunflower oil, or safflower oil to replace the olive oil. Although, it will have a different flavor. Do not use coconut oil because it hardens when chilled. I do not recommend making this tofu recipe with water or broth because that will only add excess moisture and liquid to the tofu, and that’s what we’re trying to cook out so we can get a meaty texture!

For the garlic: If you don’t have fresh garlic cloves, minced red or yellow onion could work for a different vibe. Or substitute 1/2 tsp minced garlic for each clove or 1/8 tsp garlic powder for each clove.

For the bouillon powder: You can sub 1 ground-up vegan chicken bouillon cube or half as much bouillon paste.

For the red wine vinegar: You can replace red wine vinegar with fresh lemon juice for more of a lemon Greek tofu. You can also do a mix of 1 Tbsp lemon juice + 1 Tbsp red wine vinegar. Balsamic vinegar can also be used but will give you a different flavor.

For the herbs: We chose herbs typical to Greek and Mediterranean cooking for our marinade ingredients, but feel free to experiment with your favorite herbs Mediterranean spices or what you have on hand. Fresh dill and flat-leaf parsley or fresh mint are great additions to this simple marinade.

Tofu options:

The type of tofu you use is really important. Depending on the brand, firm tofu could work, but it could become too chewy in the freezing process.

We haven’t tried this recipe with super firm tofu, mostly because it usually comes in vacuum-sealed packaging and not in water. Freezing the tofu in the water is what makes it so porous, so I don’t know if this would work either!

Chickpea tofu may work for a soy-free version, but I don’t know enough about it to say for sure.

Overhead close up shot of a bowl filled with couscous, greens, sliced cherry tomatoes, sliced red onions, dill pickles, pita triangles, and crispy sliced vegan Greek chicken drizzled with dairy free garlic tahini sauce.

How to Make Crispy Baked Tofu

Crispy baked Greek tofu is the perfect healthy meal prep option. The recipe takes a little planning but is super hands-off!

Step 1: Marinate the Greek tofu.

Place tofu on a cutting board and slice it into 8 equal “cutlets”. I do this by slicing it in half, then slicing those halves in half, then cutting each of those slices in half. 

Mix all the ingredients for the marinade and pour over the tofu cutlets, making sure they are all nice and coated. Place them in your fridge for at least an hour or overnight.

Step 2: Bake the tofu.

When you’re ready to bake your cutlets, preheat your oven to 350F and line a large baking sheet with tin foil. Place the cutlets on this baking sheet, about an inch or so apart.

Brush some excess marinade on the exposed side of the tofu and bake at 350F for 20 minutes. Then, flip each cutlet, brush the other side with the excess marinade and cook for another 20 minutes. 

Depending on the thickness of your cutlets, brand of tofu you’re using, and how long you froze the tofu, you may want to flip and cook them another 10 – 20 minutes until they are golden brown and meaty. We end up cooking ours an extra 10 most times.

Is it better to pan fry or bake tofu?

I prefer to bake tofu after marinating it in an oil-based marinade. I find this gives the same effect as pan-frying without all the mess. It’s also the more hands-off option, so you can do other things while it cooks!

Mediterranean Grilled Tofu

You can grill this marinated Greek tofu for a delicious grilled tofu vibe that’s wonderful in the summer! You can also cut big tofu cubes and use this as a Mediterranean vegan tofu skewers recipe with cherry tomatoes and red onion.

Mediterranean Tofu Air Fryer

You can make this Mediterranean Tofu in the air fryer if you want! I would follow the instructions from our Sweet Sriracha Tofu recipe and use this Greek marinade in this recipe as the sauce.

How to Serve Mediterranean Crispy Tofu

Serve this crispy vegan Greek chicken hot or cold with your favorite sides or all on their own! Honestly, they’re so good I often eat them right out of the fridge for a quick snack.

Here are some of the ways we like to serve Mediterranean baked tofu:

Overhead close up shot of a bowl filled with couscous, greens, sliced cherry tomatoes, sliced red onions, dill pickles, warm air fryer pita chips, and crispy sliced vegan Greek chicken drizzled with dairy free garlic tahini sauce. There is a spoon to one side of the bowl, and a white linen to the other.

How to Store This Greek Marinated Tofu Recipe

These vegan Greek chicken cutlets make incredible leftovers and great for meal prep!

In the fridge: Store leftover Mediterranean tofu in the fridge in an airtight container for up to a week. Reheat in the oven or air fryer until warmed through at 350F for maximum crispness. If they’re crispy enough, the microwave is a fine way to heat them.

In the freezer: Let Greek tofu cool completely before transferring to the freezer in an air-tight freezer-safe bag or container. Separate the pieces of tofu with a square of parchment paper to keep them from freezing together.

More Healthy Vegan Mediterranean Recipes:

You’ve gotta try this Mediterranean tofu (oven baked recipe)! I have a feeling it’s going to go on repeat in your household just like it has ours.

When you do try it, don’t forget to let us know by leaving a star rating and review below, so we can celebrate your tofu rockstar status.This also makes a huge difference in getting more people to see our vegan recipes which we so appreciate!

We can’t wait to see how you use these. Enjoy!

Yield: 8 cutlets

Mediterranean Tofu Recipe

Overhead shot of a bowl filled with couscous, greens, sliced cherry tomatoes, red onions, sliced pickles, and baked Greek tofu drizzled with creamy tahini sauce

This vegan Greek tofu recipe is loaded with Mediterranean-inspired flavors and has a crispy outside and tender inside. Frozen and thawed extra firm tofu is bathed in a Mediterranean tofu marinade and slow-baked for the meatiest results. Serve this vegetarian Greek inspired recipe in salads, bowls, pastas, or as a delicious Greek tofu sandwich!

Prep Time 10 minutes
Cook Time 50 minutes
Additional Time 1 hour
Total Time 2 hours

Ingredients

  • 1 (16-oz) block extra-firm tofu
  • 1/3 cup olive oil
  • 2 cloves garlic, minced
  • 2 Tbsp veggie bouillon powder
  • 2 Tbsp red wine vinegar*
  • 1 tsp fresh or dried oregano
  • 1 tsp fresh or dried thyme
  • 1/2 tsp ground black pepper

Instructions

  1. First, freeze and defrost your tofu. Place the whole container (do not open it) in the freezer overnight. In the morning, remove it from the freezer and set it in a shallow dish on your counter to thaw. This will take several hours.
  2. When the tofu is thawed, squeeze it gently over the sink and press it with a tofu press or on paper towels to remove any excess liquid.
  3. Place your tofu on a cutting board and slice it into 8 equal “cutlets”. I do this by slicing it in half, then slicing those halves in half, then cutting each of those slices in half. 
  4. Mix all the ingredients for the marinade and pour over the tofu cutlets, making sure they are all nice and coated. Place them in your fridge for at least an hour or overnight.
  5. When you’re ready to bake your cutlets, preheat your oven to 350F and line a large baking sheet with tin foil. Place the cutlets on this baking sheet, about an inch or so apart. Brush some excess marinade on the exposed side of the tofu and bake at 350F for 20 minutes. Then, flip each cutlet, brush the other side with the excess marinade and cook for another 20 minutes. 
  6. Depending on the thickness of your cutlets, brand of tofu you’re using, and how long you froze the tofu, you may want to flip and cook them another 10 - 20 minutes until they are browned and meaty. We end up cooking ours an extra 10 most times.
  7. Finally, let the Greek tofu cutlets cool slightly before slicing them up for all your salads or pasta or bowls throughout the week. They will firm a bit as they cool. You can store them in an air-tight container in the fridge or freeze them for up to 8 weeks!

Notes

*You can replace red wine vinegar with lemon juice for more of a lemon Greek tofu. You can also do a mix 1 Tbsp lemon juice + 1 Tbsp red wine vinegar. Balsamic vinegar can also be used but will give you a different flavor.

Nutrition Information:

Yield:

4

Serving Size:

2 cutlets

Amount Per Serving: Calories: 188Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 238mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 3g

Nutrition information is automatically calculated and may not always be accurate.

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