Miso Marinated Tofu

These miso-marinated tofu bites will instantly add flavour to any rice, noodle, or salad dish and boost your protein intake too. We coated them with a Japanese-inspired glaze made with spicy chillies, fresh ginger, toasted sesame oil, and savoury miso paste.

Miso Marinated Tofu Recipe


Nutrition per serving
Net Carbs54.6 g19.8%
of which Sugars10.5 g11.7%
Fibers10.5 g37.5%
Fats14.9 g22.9%
of which Saturates2.3 g11.6%
of which Omega 30.6 g52.6%
Proteins27.8 g60.5%
Calcium343 mg34.3%
Vitamin A1453 mcg207.6%
Vitamin C27 mg35.7%
Iron6.9 mg46.8%
Potassium938 mg26.8%
Sodium889 mg38.6%
Cholesterol0 mg0%
Kcal463 23.2%
Macro split
  • net carbs 51%
  • sugars 10%
  • fats 14%
  • saturates 2%
  • proteins 26%
  • fibers 10%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
463 per serving
1h 5m

Today we want to show you how to make a delicious miso-marinated tofu recipe in 3 easy steps. Tofu is such a versatile ingredient, and with the right mix of spices and seasoning, it can be turned into something so flavourful.

Our carefully selected ingredients make this miso marinade so tasty you'll be soon using it everywhere! We combined fresh ginger and spicy chillies with toasted sesame oil, soy sauce, and white miso paste into a savoury sauce. Then, we used it to glaze bite-sized tofu cubes.

Miso paste is a fermented whole soy food, and just a spoonful can help you boost any dish with flavour and nutrients.

In fact, this superfood contains vitamins, minerals, and essential amino acids, and it's also rich in probiotics, which are beneficial bacteria for your gut health and immune system.

Once ready, you can enjoy these miso-glazed tofu bites on their own or pair them with rice, noodles, or a salad for a balanced meal.

We made a tasty salad bowl with brown rice, edamame, and spinach for you to try. All the ingredients go really well with this marinated tofu, so we think you'll like it!


Measuring System
Fresh Grated Ginger2 tsp
Garlic Cloves2
Sesame Oil1 tbsp
Chilli Flakes1 tsp
Gluten-Free Soy Sauce2 tbsp
Miso Paste2 tbsp
Rice Vinegar2 tbsp
To Serve
Wholegrain Rice200 g
Edamame Beans300 g
Fresh Baby Spinach200 g
Goji Berry60 g
Sesame Seeds2 tsp
Firm Tofu400 g

Step 1

Prepare the miso marinade by adding freshly grated ginger, crushed garlic, sesame oil, chilli flakes, soy sauce, miso paste, and rice vinegar to a bowl.

Mix the ingredients until they are incorporated well.

miso marinade for tofu

Step 2

Rinse the tofu block, squeeze it to remove excess water, and pat it dry with kitchen paper.

Then, dice the tofu into bite-sized cubes and toss them in the marinade until they're evenly coated.

Refrigerate them for at least 30 minutes. The tofu will be more flavourful the longer you let it marinate in the fridge, like 2-4 hours or ideally overnight.

miso marinated tofu

Step 3

Once marinated, arrange the miso-glazed tofu bites in a single layer on a baking tray lined with parchment paper.

Then, bake them in the oven at 180°C (355°F) static or 160°C (320°) fan for 25 minutes until golden brown.

baked miso marinated tofu

Step 4

Your miso-marinated tofu is ready.

You can enjoy it on its own or serve it with a healthy salad bowl of cooked brown rice, boiled edamame beans, fresh spinach, nutritious Goji berries and toasted sesame seeds.


miso marinated tofu bowl with rice and edamame


  • Before you dice the tofu, you can pat it dry with a kitchen towel and place a small plate on top of it weighing it down with something heavy (like tins of beans). Then, leave it for 10 minutes to squeeze out excess water. This way it will be less soggy and crispier once baked.

  • You can add a drizzle of maple syrup or raw honey to the marinade for a sweet caramelised finish. Check out this spicy honey-glazed tofu recipe for tips and inspiration.

  • You can also use an air-fryer to grill this miso sauce tofu more quickly than in the oven.

  • Store the miso-marinated tofu in an airtight container and consume within 4 days for optimal flavour.