Maple Glazed Tofu Easy & Healthy

Maple Glazed Tofu Steaks On Plate

Tofu is a popular plant-based protein that’s versatile and easy to cook with. If you’re looking for a tasty and healthy tofu recipe, try this easy maple glazed tofu. It’s sweet, smoky, and savory. With a delicious glaze made from maple syrup, BBQ sauce, and spices. This vegan dish is perfect for a quick and satisfying meal that’s both nutritious and flavorful. In this article, we’ll show you how to make maple glazed tofu step by step, along with some helpful tips and tricks.

Ingredients & Substitutions: What Is In Maple Glazed Tofu

To make this delicious maple glazed tofu, you will need a few key ingredients. The star of the dish is a brick of extra firm tofu, which should be pressed before cooking to remove any excess water. You’ll also need some olive oil to help crisp up the tofu in the pan.

For the maple glaze sauce, you’ll need some maple syrup to add sweetness and depth of flavor. BBQ sauce is also included to give the dish a tangy kick, along with soy sauce or tamari for some umami flavor. To give the dish some extra depth, add some garlic powder and smoked paprika to the mix. Finally, fresh thyme or parsley can be added as a garnish to give the dish a pop of color and freshness.

Helpful Tools

Making maple glazed tofu is a simple process that requires only a few key tools. To prepare this dish, you will need:

  • A pan: Any non-stick frying pan will work for cooking the tofu. A cast-iron skillet will also work well and will give the tofu a nice crispy exterior.
  • A brush: Use a silicone brush to evenly distribute the maple glaze over the tofu.
  • A bowl: Use a mixing bowl to whisk together the ingredients for the maple glaze.
  • Tofu press (optional): Using a tofu press will remove excess moisture and give the tofu a firmer texture.

How To Make This Easy Maple Glazed Tofu Recipe

Making this easy maple glazed tofu dish is simple and straightforward. First, prepare the marinade by whisking together maple syrup, BBQ sauce, soy sauce, garlic powder, and smoked paprika in a bowl.


Next, cut the pressed tofu into six equal slices and make cross-hatch patterns on each slice. Be careful not to cut too deeply, or the tofu may fall apart.


If you have time, you can marinate the tofu in half of the prepared sauce. Otherwise, you can skip this step and cook the tofu right away.

Maple Glazed Tofu steaks in frying pan

Heat up some oil in a pan over medium heat and add the tofu slices. Cook for 3-4 minutes per side until they are browned and crispy.

Maple Glazed Tofu Steaks On Plate

Once the tofu is cooked, use a brush to add the remaining marinade to the pan, making sure to get it into all the cross-hatch patterns. Cook for an additional minute or two per side until the tofu is caramelized from the maple syrup.

Maple Glazed Tofu Steaks top view

Finally, remove the tofu from the pan and brush with the remaining maple glaze. Garnish with fresh herbs such as thyme or parsley, and enjoy this delicious vegan dish!

Maple Glazed Tofu steaks on fork

Tips & Tricks For This Maple Glazed Tofu

  • Press the tofu: Pressing the tofu beforehand will remove excess water and give it a firmer texture.
  • Cut the tofu properly: Be sure to cut the tofu into equal slices and create cross-hatch patterns, but be careful not to cut too deep, or the tofu may fall apart.
  • Cook the tofu on medium heat: Cooking the tofu on medium heat will allow it to cook evenly and prevent it from burning.
  • Use a silicone brush to apply the glaze: A silicone brush is best for applying the maple glaze because it will evenly distribute the sauce and not stick to the tofu.
  • Serve the tofu with fresh herbs: Adding fresh thyme or parsley to the dish will complement the flavors of the maple glaze and give it a beautiful presentation.

FAQ: Maple Glazed Tofu Recipe

Can I use a different type of tofu?

Yes, you can use any type of tofu for this recipe, but be sure to choose extra-firm tofu for the best texture.

Can I use a different type of sweetener for the glaze?

Yes, you can substitute the maple syrup with other liquid sweeteners like honey, agave, or even molasses. Keep in mind that the flavor and consistency of the glaze may be slightly different.

How can I store leftover tofu?

Store leftover tofu in an airtight container in the refrigerator for up to 3 days.

Can I freeze the tofu after cooking?

Yes, you can freeze leftover cooked tofu in an airtight container for up to 3 months. When you’re ready to eat it, let it thaw in the fridge overnight and reheat it in the oven or on the stovetop.

Maple Glazed Tofu Steaks On Plate

Easy Maple Glazed Tofu

This easy maple glazed tofu recipe is vegan and packed with sweet, smoky, and savory flavors. With a simple marinade and quick cooking time, this dish is perfect for a healthy and flavorful meal. Enjoy with fresh herbs and your favorite sides!
5 from 4 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main, Main Course
Cuisine American, Asian, Fusion
Servings 3 people


Maple Glaze Sauce

  • ¼ cup maple syrup
  • 2 tbsp BBQ sauce
  • 2 tbsp soy sauce or tamari
  • 1 tsp garlic powder
  • 1 tsp smoked paprika


  • fresh thyme or parsley to serve


  • For the marinade, add maple syrup, BBQ sauce, soy sauce, garlic and paprika powder into a bowl and whisk to combine.
  • Cut tofu into 6 equal slices. Next, cut cross hatch patterns into each tofu slice. Be careful not to cut too far into the tofu, or it will fall apart.
  • If you have time, use half the prepared sauce and marinate the tofu. If not, no problem, the tofu can be cooked right away.
  • Add the oil to a pan on medium heat, and cook tofu for 3-4 minutes per side.
  • Next, start adding the marinade using a brush, being sure to get the sauce into all the cross hatch patterns. Leave about 1/4 of the sauce for later. Cook for another minute or two per side until the tofu is browned and caramelized from the maple syrup.
  • Remove tofu from the pan, and brush with the remaining maple glaze. Serve with fresh herbs, and enjoy!


Tried this recipe?Let us know how it was!


Maple glazed tofu is a great way to add more plant-based protein to your diet while enjoying a delicious and flavorful meal. With just a few simple ingredients and easy steps, you can make this vegan dish at home in no time. Whether you’re a seasoned tofu fan or a curious beginner, we hope this recipe and guide has inspired you to try something new and tasty. Enjoy your vegan maple glazed tofu with fresh herbs and your favorite sides, and savor the sweet and smoky flavors of this healthy and satisfying dish.

10 thoughts on “Maple Glazed Tofu Easy & Healthy

  1. Carol Campbell says:

    I made this easy maple glazed tofu for supper tonight! So delicious that we licked the platter clean! And yes it is so quick and easy! Thanks again!!

    • spicyveganfood says:

      Hi Carol, thank you so much for the feedback! The maple glaze sauce is so tasty that I don’t like to leave any behind either!

  2. Keisha says:

    5 stars
    Yum! Loved the maple glaze on the tofu such a delicious flavor

  3. Chloe says:

    5 stars
    This was a very delicious recipe, the glaze was so good. I served mine with rice.

  4. Marisole says:

    5 stars
    This maple glazed tofu was sooooo tasty! Loved it and added to a kale salad as the protein highly recommended.

    • spicyveganfood says:

      I’m thrilled to hear that you found the maple glazed tofu so tasty! Adding it to a kale salad for extra protein sounds like a delicious idea. Thank you for the recommendation!

  5. Jyra says:

    5 stars
    Very delicious and simple and easy to follow. I will be back for more of your recipes 🙂

    • spicyveganfood says:

      I’m thrilled to hear that you found the recipe delicious and easy to follow! I look forward to having you back for more recipes. Happy cooking, and thank you for your kind words! 😊

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