6 Oil Free Marinades for Tempeh or Tofu

The key to delicious tempeh or tofu is a great marinade. This post I give you the recipe for 6 easy to make marinades that are free of oil and take only minutes to mix up. Inspired by my 5 oil free tempeh marinades post. 

How long to marinade?

The longer you can marinade your tofu or tempeh the more flavorful it will be. Ideally marinade it overnight to 2 hours. If you forgot or need a quicker option you can marinade for 30 minutes and toss cooked tofu or tempeh in the extra marinade. Make sure that you press your tofu before marinating it. A tofu press is worth it if you enjoy tofu or just use towels and stack something heavy on top. You can cut your tempeh and tofu in strips, cubes or triangles before putting in a container to marinade, note the smaller the pieces the less cook time will be needed. I enjoy cubes in bowls and slices for sandwiches. 

How to cook tempeh & tofu?

Tempeh and tofu are best baked or sauteed or air fried. See my video below on how to air fry tempeh! Both tofu and tempeh are already cooked so once desired crispiness is reached you are golden.
To bake: line a baking sheet with parchment paper and lay pieces evenly and so they are not touching. Bake 350-400 for 10-15 minutes per side. Use higher temp/ longer times for crispier tofu or tempeh; the smaller the pieces the shorter the cooking time may be.
To Saute: in a frying pan add a few tbsp of the extra marinade, water or vegetable broth to cook in. Cook a few minutes on each side until desired crispiness is desired. Add extra liquid as needed to prevent sticking.
To Air fry: lay a single layer or tofu or tempeh pieces in airfryer basket making sure not to over crowd. Cook 375-390 for 7-15 minutes. This is my favorite way to cook my tofu and tempeh as it is quick and makes them extra crispy without the oil, I honestly love my airfryer.  

Mexican Marinade

This mexican flavor inspired marinade is perfect for tempeh or tofu to go in tacos, burritos or rice bowls.

1 tbsp orange juice
1/4 cup lime juice
1 tbsp white vinegar 
1/4 tsp garlic powder
1/2 tsp paprika
1/4 tsp onion powder
1/2 tsp cumin
1/8 tsp chipotle powder or chili powder
1 tbsp fresh chopped cilantro
1-2 tbsp water

Curry Marinade

This creamy marinade is great for tofu to tempeh to put over your favorite grain.

1/3 cup coconut milk
2 tbsp mild curry spice paste
1 lime juiced
1 tsp curry powder
1/2 tsp paprika
1-2 tbsp water

Nutmeg Orange Marinade

Marinate your tempeh and tofu in nutmeg orange and grill it up served with some potatoes.

1/2 cup orange juice
1/2 tsp garlic powder
1/2 tsp nutmeg
1/2 tsp cayenne pepper
1 tsp whole cloves or 1/2 tsp ground cloves
1-2 tbsp water

Sweet Chili Marinade

Simple and delicious asian thai flavors perfect for spring rolls, lettuce wraps or any asian inspired dish.

1/4 cup sweet thai style chili sauce
2 tbsp soy sauce
1 tbsp vegan fish sauce
1-2 tbsp water

Teriyaki Marinade

A perfectly sweet and simple teriyaki sauce. I love it on tempeh in a poke bowl. 

3 tbsp soy sauce
3 tbsp maple syrup
1 tbsp rice vinegar
1 tsp garlic powder or 1 clove pressed
1 tsp ginger powder or 1/2 inch grated
2-3 tbsp water

Soy Maple Marinade

Soy maple marinade is a little bit smokey, a little bit sweet perfect for marinating tempeh to go on a sandwich or in a simple buddha bowl.

1/4 cup soy sauce
2 tbsp maple syrup
1 tbsp apple cider vinegar
1 tsp liquid smoke
1 tsp garlic powder or 1 clove pressed
1/2 tsp paprika
2-3 tbsp water

Recipe Notes:
For the marinade recipes you can use veggie broth in place of water.
Add more water as desired to reach desired consistency/ volume.
Each recipe is enough to cover at least 1 8oz package of tempeh or 1 14oz package of tofu.

Want More Oil Free Marinades?
Check out my 5 oil free tempeh marinades
& try the Teriyaki Marinade with this Poke bowl recipe.

Want more Oil-Free Vegan recipes? Check these cookbooks or one of my recipes:
Peanut Tempeh Thai Salad
Oil-Free Chipotle Ranch
Lemon Asparagus Pasta Salad

Let me know which recipe you made in the comments below!
Don’t forget to Pin these recipe for later and share your recipe photos with me on Instagram @emilyhappyhealthy .  

Stay Happy & Healthy !
– Emily

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