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    Home » All posts » Heart Healthy Entrees

    Lemon Pepper Tofu

    Published: Nov 6, 2018 by Laura Yautz

    Jump to Recipe Print Recipe

    This Lemon Pepper Tofu recipe features only 4 ingredients, and takes just about 15 minutes from start to finish! Tofu doesn’t have a strong flavor on its own, so it’s pretty much a blank canvas for whatever flavors you like! This recipe is a simple way to dress it up that pairs great with virtually any side dishes you want. You'll come back to this one time and time again!

    2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.

    In my house, everyone loves tofu, so it makes its way to the dinner table a lot. This particular recipe borrows flavors from tilapia and other mild white fish that often get the lemon pepper treatment.

    I love serving lemon pepper tofu with a simple side salad, red cabbage vinegar slaw, or delicious simple vegetable barley soup. This is also a great meal prep option because it's delicious hot or cold! Toss it on top of a tossed salad, and add some low sodium Italian dressing, and you've got a ready-to-go lunch.

    Jump to:
    • Ingredients
    • Instructions
    • Variations
    • Storage
    • Top tip
    • FAQ
    • Related
    • Pairing
    • 📖 Recipe

    Ingredients

    Who doesn't love a simple 4 ingredient meal? I bet you even have all these ingredients already kicking around your pantry!

    Ingredients for lemon pepper tofu recipe.
    • Super Firm Tofu
    • Olive Oil
    • Lemon Pepper Seasoning
    • Garlic Powder

    See recipe card for quantities.

    Instructions

    Along with simple ingredients come simple instructions. Lemon pepper tofu is a perfect recipe for a tofu novice!

    Block of tofu, sliced on a cutting board.

    Open the package of tofu and drain any liquid. Slice into 8 equal slices.

    Slices of tofu on a cutting board, sprinkled with seasoning.

    Lay the slices flat on the cutting board, and sprinkle with half the seasoning.

    Slices of tofu on a cutting board, with seasonings sprinkled on them.

    Flip the slices, and sprinkle with the other half of the seasoning.

    Oil heating in a skillet.

    Heat the oil in a large skillet.

    Buffalo tempeh cooking in a skillet, browned on the top.

    Continue flipping and cooking until the tempeh is crispy on each side - about 2-5 minutes per side.

    Finished tempeh draining on a paper towel.

    Remove the tempeh from the skillet, and drain on a paper towel.

    Hint: picking a tofu labeled as "super firm," "extra firm," or "high protein" allows us to skip the pressing step and get right to cooking. If you can't find that, pick the firmest tofu you can find and press it for at least 30 minutes before cooking.

    Variations

    One thing I love about this lemon tofu recipe is how adaptable it is. Try some of these delicious variations.

    • Spicy - use garlic powder and red pepper flakes for a kick!
    • Italian - instead of lemon pepper seasoning, use Italian seasoning
    • Everything bagel - use everything bagel seasoning instead of lemon pepper. But beware that everything bagel seasoning typically is high in sodium!

    Try this plant based tacos recipe for a unique way to use tofu!

    Storage

    If you have leftovers, or you want to cook ahead to just reheat later, store, covered, in the refrigerator for up to 5 days.

    Reheat in the microwave until just warm to avoid popping.

    Top tip

    Don't cook the tofu much longer than the recommended 5 minutes on each side, or the seasonings will start to burn and become bitter.

    Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, and a side of shredded beet salad.

    FAQ

    Can I use firm tofu instead of extra firm?

    If you can't find extra firm, of course use what you can find. Extra firm has a texture that's holds up really well to cutting and cooking. Less firm tofu can easily fall apart, so be gentle.

    Related

    Looking for other tofu recipes? Try these:

    • Baking pan of lasagna rolls.
      Zucchini Lasagna Rolls (dairy free)
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Bowl of chili; overhead shot.
      Low Sodium Chili (Mushroom Chili)
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    Pairing

    These are my favorite dishes to serve with lemon pepper tofu:

    • Overhead shot of wooden bowl with vinegar red cabbage coleslaw in it.
      Red Cabbage Vinegar Slaw
    • Simple Vegetable Barley Soup
      Simple Vegetable Barley Soup
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Roasted broccoli and mushrooms in a bowl.
      Garlicky Roasted Broccoli & Mushrooms

    Or try it with this Raw Beet Salad from Skinny Taste.

    📖 Recipe

    Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    0 from 0 votes
    Print

    Lemon Pepper Tofu

    Easy, quick, and tasty way to prepare tofu for tofu beginners or experts alike!

    Course Main Course
    Cuisine American
    Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
    Prep Time 5 minutes
    Cook Time 10 minutes
    Total Time 15 minutes
    Servings 4
    Calories 187 kcal
    Author Laura Yautz

    Ingredients

    • 1 Block Extra Firm Tofu
    • 1 tablespoon Lemon Pepper Seasoning
    • 1 teaspoon Garlic Powder
    • 1 tablespoon Olive Oil

    Instructions

    1. Slice block of tofu into 8 slices.

    2. Sprinkle half the lemon pepper and half the garlic on each side of the tofu slices.

    3. Heat oil in a large pan.

    4. Reduce heat to medium, and add the tofu. Lightly fry for about 5 minutes on each side, until crispy.

    Nutrition Facts
    Lemon Pepper Tofu
    Amount Per Serving (2 slices)
    Calories 187 Calories from Fat 132
    % Daily Value*
    Fat 14.7g23%
    Saturated Fat 2.2g14%
    Polyunsaturated Fat 5g
    Monounsaturated Fat 7g
    Potassium 17.5mg1%
    Carbohydrates 4.4g1%
    Fiber 1.8g8%
    Protein 8.8g18%
    Calcium 77.3mg8%
    Iron 1.7mg9%
    * Percent Daily Values are based on a 2000 calorie diet.
    Plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad. Text overlay: Lemon Pepper Tofu Fillets; only 4 ingredients!

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    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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