top of page
  • Writer's pictureDebbie Marsh

Marinated Tofu Waffle Steaks

Maple Marinated Tofu Waffle Steaks: Tofu, The Culinary Chameleon

tofu waffle steaks

Hey there, fellow food enthusiasts! Lately, I've been craving something both wholesome and protein-packed, and that's when I thought, "Why not whip up some tofu steaks?" Tofu is a wonderfully versatile ingredient that can be transformed into a delicious and satisfying dish, and it's packed with protein, making it a great choice for those looking to add more plant-based goodness to their meals.

Healthy Benefits of Ingredients:

  • Tofu: A good source of plant-based protein, tofu is low in saturated fat and contains essential amino acids. It's also a source of calcium and iron.

  • Maple Syrup: Provides natural sweetness and contains antioxidants, as well as some vitamins and minerals like manganese and zinc.

  • Coconut Aminos: A lower-sodium alternative to soy sauce, it adds a savory umami flavor to dishes. It's gluten-free and contains amino acids.

  • Avocado Oil: Rich in heart-healthy monounsaturated fats and vitamin E, which acts as an antioxidant.

  • Liquid Smoke: Adds a smoky flavor without the need for actual smoking. It's calorie-free and imparts a delicious smoky aroma.

  • Spices (Old Bay, Garlic Salt, Onion Powder, Paprika, Sea Salt, Umami Spice): These spices not only enhance the flavor of the dish but also provide a variety of antioxidants and potential health benefits.

  • Vegetables (if used as sides): Incorporating sautéed or fresh vegetables with the tofu steaks adds vitamins, minerals, fiber, and anti

  • oxidants to your meal.

This dish is a good choice for individuals looking to increase their plant-based protein intake while enjoying a flavorful and satisfying meal. It's also suitable for those seeking alternatives to meat for health or ethical reasons. The use of maple syrup and coconut aminos provides a balance of sweet and savory flavors without relying on excessive salt or sugar. So, let's get cooking!

tofu steaks

Maple Marinated Tofu Waffle Steaks Recipe:


  • 1/4 cup maple syrup

  • 2 tablespoons coconut aminos

  • 2 tablespoons avocado oil

  • 1 teaspoon liquid smoke

  • 1 teaspoon Old Bay seasoning

  • 1/2 teaspoon garlic salt

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon paprika

  • 1/2 teaspoon sea salt

  • 1/2 teaspoon umami spice (optional)

  • 1 block (about 14 ounces) extra-firm tofu


  1. In a mixing bowl, combine the maple syrup, coconut aminos, avocado oil, liquid smoke, Old Bay seasoning, garlic salt, onion powder, paprika, sea salt, and umami spice. Mix well to create the marinade.

  2. Take your extra-firm tofu and press it to remove excess moisture. You can do this by placing the tofu between clean kitchen towels or using a tofu press for about 10 minutes. After pressing, pat the tofu dry with a clean paper towel.

  3. Carefully shape the tofu into small steak-like pieces. You can save any extra tofu for future snacks.

  4. Place the tofu steaks in a resealable plastic bag or a bowl and pour the marinade over them, ensuring that all the steaks are thoroughly coated. Allow them to marinate for about 30 minutes.

  5. Preheat a waffle iron according to the manufacturer's instructions.

  6. Once the waffle iron is hot, place one tofu steak onto the iron and close the lid. Follow the waffle iron's instructions for cooking. Repeat this step for the remaining tofu steaks. You should be able to make 3 tofu steaks.

  7. If you prefer your tofu to be firmer and drier, transfer the cooked steaks to a baking sheet and place them in the oven or toaster oven. Broil them at 450 degrees Fahrenheit for about 20 minutes or until they reach your desired firmness.

  8. Once done, your Maple Marinated Tofu Waffle Steaks are ready to serve. Store any leftovers in an airtight container in the fridge for up to 3-4 days. Reheat or enjoy them cold.

Nutrition Facts (per serving, assuming 3 servings):
  • Calories: 272

  • Total Fat: 15g

    • Saturated Fat: 2g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 681mg

  • Total Carbohydrates: 27g

    • Dietary Fiber: 2g

    • Sugars: 15g

  • Protein: 9g

Suggested Uses:
  • Serve the Maple Marinated Tofu Waffle Steaks with a side of sautéed vegetables or a fresh salad.

  • Use them as a filling for sandwiches or wraps with your favorite condiments and veggies.

  • Slice and add to rice or grain bowls for added protein.

  • Serve alongside breakfast items like waffles or pancakes for a savory twist.

  • Enjoy as a protein-packed snack or appetizer.

  • Store any leftover tofu steaks in an airtight container in the refrigerator for up to 3-4 days.

  • To maintain their texture, you can reheat them in a toaster oven or oven at 350°F (175°C) for a few minutes.

Tofu isn't just for salads; it's a culinary chameleon that can become anything you desire. These tofu steaks are protein-packed, and you can get creative with how you serve them – as a sandwich filling, in grain bowls, or even as a satisfying snack. Enjoy the versatility of tofu and its healthful benefits in this simple and delicious dish!

Disclaimer: The provided nutrition facts are estimates and may vary based on specific ingredients used and portion sizes. Always consult with a healthcare professional or registered dietitian for personalized dietary advice. Enjoy this recipe as part of a balanced diet and individual nutritional needs.

Related Posts

See All


bottom of page