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Vegan Cajun Chicken (Made with Tofu)

Vegan Cajun Chicken (Made with Tofu)

Bold, smoky, and full of flavor—these Cajun marinated tofu steaks are pan-seared until golden with a sweet and savory glaze. A quick and satisfying plant-based main dish that pairs perfectly with grains, salads, or roasted veggies.
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Prep Time 10 minutes
Cook Time 10 minutes
marinate 10 minutes
Total Time 30 minutes
Course Main, Main Course
Cuisine American, Asian, Fusion
Servings 3

Ingredients
  

  • 1 block extra firm tofu, drained and pressed freeze and thaw first to help marinade absorb and improve texture
  • 1-2 tbsp extra virgin olive oil sub butter or vegan better for even better flavour

Marinade

  • 2 tbsp low-sodium soy sauce
  • 1 tbsp vinegar apple cider or white
  • 1 tbsp maple syrup or honey
  • 2 tbsp cajun seasoning
  • 1 tsp smoked paprika
  • hot chili powder & black pepper to taste

Instructions
 

Tofu

  • Press the tofu, then Sslice into 3 even “steaks” or “breasts.” Optional: carve into chicken-like shapes for presentation.

Make the Marinade

  • In a shallow dish or bowl, whisk together the soy sauce, vinegar, maple syrup, Cajun seasoning, smoked paprika, chili powder, and black pepper.

Marinate the Tofu

  • Place tofu slices into the marinade, coating each piece well.
    Let marinate for 10–15 minutes, flipping halfway to ensure even flavor.

Cook the Tofu

  • Heat olive oil in a cast iron skillet over medium heat.
    Add tofu slices and cook for about 4–5 minutes per side, or until golden brown with light char marks.
    Brush with any remaining marinade during cooking for extra flavor. See notes for what to serve it with. Enjoy!

Notes

Serving Ideas

  • Slice and serve in a wrap with lettuce, tomato, and vegan mayo.
  • Add on top of creamy mashed potatoes with roasted veggies.
  • Serve over creamy vegan orzo pasta for a hearty, comforting meal.
  • Pair with seasoned rice (like lemon-herb, Cajun, or turmeric rice) and steamed or roasted vegetables.
  • Use in a grain bowl with quinoa, avocado, and roasted peppers.
  • Slice into strips for a Cajun Caesar salad.
  • Layer into a sandwich with slaw and spicy mayo.
  • Toss into a warm pasta salad with grilled vegetables for a summer dinner.

Nutrition

Serving: 140g | Calories: 203kcal | Carbohydrates: 8g | Protein: 19g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 600mg | Potassium: 300mg | Fiber: 1g | Sugar: 4g | Vitamin A: 400IU | Calcium: 200mg | Iron: 3mg
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