Ingredients 3 cups frozen strawberries 2 frozen ripe bananas, sliced before freezing ¼-½ cup unsweetened soy milk (or oat milk, almond milk, or another plant milk) 1 teaspoon vanilla extract (optional) 1 tablespoon ground flaxseed (optional, for extra creaminess and omega-3s)
Instructions Add frozen banana slices and pulse until crumbly. Add frozen strawberries and pulse again. Add 2–4 tablespoons of plant milk as needed. Process until smooth and creamy, scraping the sides occasionally. Eat immediately or freeze briefly to firm up.i
Here’s a version tailored to our Low-SOS cooking style. It captures the flavor of Olive Garden’s Zuppa Toscana without the oil, dairy, or processed vegan sausage. Traditional Zuppa Toscana uses potatoes, kale, and sausage, but the “sausage” flavor comes mostly from fennel, garlic, paprika, and red pepper. (Veggie Society)
Ingredients
1 medium onion, diced
5 cloves garlic, minced
2 tsp fennel seeds, lightly crushed
1 tsp smoked paprika
½ tsp Italian seasoning
¼–½ tsp red pepper flakes (optional)
4 cups low-sodium vegetable broth
2 cups water
4 medium Yukon Gold potatoes, diced
1 block extra-firm tofu (the frozen-then-thawed method we’ve been using to store our tofu, but you may use FRESH tofu), squeezed dry and crumbled
4 cups chopped kale
½ cup raw cashews or ½ cup cooked white beans (for an oil-free creamy broth)
½ cup unsweetened soy milk (optional, for extra creaminess… read THIS first)
2 tbsp nutritional yeast
Fresh black pepper
Directions
Prepare the tofu.
Defrost your previously frozen tofu.
Squeeze out as much water as possible.
Crumble into bite-sized pieces.
Create the “sausage” flavor.
Water-sauté the onion until soft.
Add garlic, fennel, paprika, Italian seasoning, and pepper flakes.
Stir for about 1 minute until fragrant.
Season the tofu.
Add the crumbled tofu.
Cook 5–7 minutes, stirring occasionally, until lightly browned.
The fennel and smoked paprika give it a convincing Italian sausage flavor. (Veggie Society)
Simmer.
Add broth, water, and potatoes.
Simmer about 15 minutes until potatoes are tender.
Make it creamy.
Blend the cashews with 1 cup of the hot broth until silky smooth.
(Or blend the white beans with broth for an even lower-fat option.)
Stir back into the soup.
Finish.
Add kale.
Simmer another 5 minutes.
Stir in nutritional yeast and soy milk if using.
Season with black pepper.
Optional “Chicken-Flavored” Boost
Since we like rich savory flavors, adding 1–2 teaspoons of no-chicken bouillon (preferably a reduced-sodium version) gives a restaurant-style taste, though it does increase sodium somewhat. (ZardyPlants)
Serve with
Toasted whole-grain sourdough
Fresh cracked pepper
A sprinkle of nutritional yeast instead of vegan Parmesan
This soup actually tastes even better the next day, and it freezes very well. The frozen-and-thawed tofu holds its texture beautifully in leftovers.
Here’s how different plant milks work in **low-SOS vegan SOUPS**:
1. **Unsweetened soy milk** ⭐⭐⭐⭐⭐ (best overall)
* Creamiest texture * Highest protein * Neutral flavor * My first choice.
2. Unsweetened oat milk ⭐⭐⭐⭐☆
* Naturally creamy * Slightly sweeter than soy, even when unsweetened * Makes a rich, comforting soup.
3. Unsweetened almond milk ⭐⭐⭐☆☆
* Lower in calories * Thinner consistency * Fine if you’re also blending cashews or white beans into the soup.
4. Unsweetened cashew milk ⭐⭐⭐⭐⭐
* Very creamy * Mild flavor * Excellent if you don’t want to blend whole cashews separately.
5. Unsweetened pea milk ⭐⭐⭐⭐☆
* High in protein * Creamy and neutral * Another excellent choice.
I would avoid:
* Sweetened plant milks (they can make the soup taste odd). * Vanilla-flavored varieties. * Coconut milk unless you specifically want a coconut flavor—it changes the soup quite a bit.
Since we are trying to eat very healthfully and keep sodium, oil, and sugar low, we can even **skip the plant milk entirely** and blend **1 cup of the cooked potatoes with a little broth**, then stir them back into the soup. That creates a wonderfully creamy broth with no added fat and no change in flavor. Many whole-food plant-based cooks use this trick with excellent results.
1. Thaw the frozen tofu overnight in the refrigerator or in cold water until completely thawed.
2. Press the tofu for 15–20 minutes to remove as much water as possible.
3. Slice into very thin strips (about ⅛ inch thick). Thin slices become the crispiest.
4. Mix the balsamic vinegar, lemon juice, nutritional yeast, smoked paprika, garlic powder, onion powder, pepper, cumin, and water.
5. Marinate the tofu for at least 30 minutes, or overnight for a stronger flavor.
### Air Fryer (Recommended)
* Preheat to **375°F**. * Arrange slices in a single layer. * Cook **10–14 minutes**, flipping halfway. * For extra crispness, cook an additional 2–4 minutes, watching carefully to prevent burning.
### Oven
* Bake at **400°F** on parchment paper. * Bake **15 minutes**, flip, then bake another **10–15 minutes** until browned and crisp around the edges.
### Ways to Enjoy
* Crumble over baked potatoes. * Add to salads. * Layer on a whole-grain sandwich with lettuce and tomato. * Sprinkle over tofu scramble. * Chop into bean soup for a smoky flavor.
**One tip:** This won’t taste exactly like pork bacon because it doesn’t contain fat or smoke-cured meat. Think of it more as **crispy, smoky, savory strips** that capture the smoky flavor of bacon while staying much healthier. Freezing and thawing the tofu beforehand gives it a chewier texture that’s especially good for this recipe.
* 1 block extra-firm tofu (previously frozen) * ½ teaspoon turmeric * 1 teaspoon garlic powder * 1 teaspoon onion powder * ½ teaspoon black pepper * 1 tablespoon nutritional yeast (optional) * ¼ teaspoon poultry seasoning (optional) * 2–4 tablespoons water or unsalted vegetable broth
### Optional Vegetables
* Mushrooms * Spinach * Bell peppers * Onions * Tomatoes * Green onions
### Directions
1. Remove the frozen tofu from the freezer and thaw it overnight in the refrigerator, or place the sealed package in cold water for about 1–2 hours until thawed.
2. Press the thawed tofu firmly between clean towels for 10–20 minutes to remove as much water as possible. This gives it a pleasantly chewy texture and helps it absorb flavors.
3. Crumble the tofu into bite-sized pieces with your hands or a fork.
4. Heat a nonstick skillet over medium heat. Add a few tablespoons of water or unsalted vegetable broth.
5. Add any vegetables you’re using and cook for 3–5 minutes, adding a splash of water as needed to prevent sticking.
6. Stir in the crumbled tofu, turmeric, garlic powder, onion powder, black pepper, nutritional yeast, and poultry seasoning.
7. Cook for 5–8 minutes, stirring occasionally, until the tofu is heated through and lightly browned in spots. Add a little more water if the pan becomes dry.
8. Taste and adjust the seasonings. Finish with a squeeze of fresh lemon juice for a brighter flavor, if desired.
### Serve With
* Roasted potatoes or baked sweet potato * Unsalted black beans * Fresh fruit * Whole-grain toast * Sliced avocado (optional)
For an “eggier” flavor, you can add just a tiny pinch of kala namak (Indian black salt). Because it’s high in sodium, a very small amount is all that’s needed.
Freezing before making a scramble is unnecessary, but actually an advantage—the tofu becomes firmer and chewier, giving the finished dish a heartier texture that many people prefer over fresh tofu.
* 2 tablespoons lemon juice * 1 tablespoon nutritional yeast * 1 teaspoon garlic powder * 1 teaspoon onion powder * ½ teaspoon poultry seasoning * ½ teaspoon ground sage * ½ teaspoon black pepper * ¼ teaspoon turmeric (just for a light golden color) * 1–2 tablespoons water to thin, if needed
Marinate the tofu for **at least 1 hour** (overnight is even better).
### Cook
* **Grill:** 5–6 minutes per side over medium heat. * **Air fryer:** 375°F for 12–15 minutes, flipping halfway.
### Optional (if sodium isn’t a concern)
A teaspoon of low-sodium soy sauce or coconut aminos adds even more “chicken-like” umami. But if you’ve been avoiding sodium, I’d skip it.
### A trick that makes a big difference
After pressing the thawed tofu, **lightly score the surface** with shallow crisscross cuts (about ⅛ inch deep). The marinade gets into the tofu instead of just coating the outside, giving it much more flavor.
I think this version fits our preferences well because it’s:
* ✅ No added oil * ✅ No added sugar * ✅ No added salt * ✅ High in protein * ✅ Mild, savory flavor similar to grilled chicken
* 1 block extra-firm tofu (frozen, thawed, and pressed) * 1 tablespoon lemon juice * 1 tablespoon balsamic vinegar * 1–2 teaspoons smoked paprika * 1 teaspoon garlic powder * 1 teaspoon onion powder * ½ teaspoon black pepper * 1 tablespoon nutritional yeast (optional) * 1–2 tablespoons water, if needed to thin the marinade
**Directions**
1. Press the thawed tofu well. 2. Marinate the slices for 30 minutes to several hours. 3. Grill over medium heat for about **5–6 minutes per side**, until grill marks appear and the edges begin to brown.
### If using your air fryer, my top recommendation would be:
* Preheat to **375°F**. * Cook **12–15 minutes**, flipping halfway. * For extra crispness, cook another 2–3 minutes.
### Serve with
* 🥦 Steamed broccoli or asparagus * 🍠 Baked sweet potato * 🫘 Unsalted black beans or lentils * 🥗 A large salad with balsamic vinegar or lemon juice
### Extra flavor without salt
Sprinkle the finished tofu with:
* Smoked paprika * Fresh cracked pepper * Nutritional yeast * A squeeze of fresh lemon
This smoky tofu pairs especially well with **unsalted black beans** and a baked sweet potato. It makes a filling, high-protein meal that’s consistent with low-sodium eating goals.
* 2 & 3/4 cups orange sweet potato chunks (peeled, chopped, boiled, and frozen solid) * 3/4 cup Medjool dates, pitted (soak in hot water for 10 minutes if very firm) * 1/2 cup pure peanut butter powder (SOS-free) * 1/2 cup to 1 cup cold unsweetened plant milk (add slowly as needed) * 1 tsp vanilla extract
Instructions
1. Prep & Boil: Peel your orange sweet potatoes and chop them into small, even 1-inch cubes. Bring a pot of water to a boil, add the cubes, and cook for 10 to 12 minutes until fork-tender. Drain well. 2. Freeze Chunks: Spread the cooked potato cubes in a single layer on a parchment-lined baking sheet. Freeze for at least 4 hours until frozen completely solid. 3. Blend Instant Soft Serve: Place the rock-solid frozen sweet potato chunks, pitted dates, peanut powder, vanilla, and an initial 1/2 cup of plant milk into your high-speed blender or food processor. 4. Process: Blend on high, using the blender tamper stick to continuously push the ingredients down into the blades. If using a food processor, stop and scrape down the sides frequently. 5. Adjust Liquid: If the blades spin in place, add more plant milk 1 tablespoon at a time just until a thick, frosty, soft-serve consistency forms. Do not add too much liquid, or it will turn into a smoothie. Serve immediately!
Pro-Tips for Blender Success
* Use a Tamper: A high-speed blender tamper is essential here to keep the frozen chunks moving without needing to add excess liquid. * Keep It Thick: Because orange sweet potatoes release more moisture as they thaw, work quickly so the friction of the blender blades doesn’t melt your ice cream.
Instructions * Press tofu only if using extra-firm tofu. * Cut the block in half. * Prepare the Peanut Curry Secret Sauce to package instructions. * Brush one side generously with Peanut Curry Secret Sauce. * Place the sauced side face down on a hot grill. * Brush the top side with more sauce. * Once the tofu releases easily, flip and continue grilling until lightly caramelized. * Brush with additional Peanut Curry Secret Sauce after cooking, if desired. * Serve immediately.
What to Serve with Grilled Tofu
Rip loves serving grilled tofu alongside:
Brown rice Grilled vegetables Big salads Roasted sweet potatoes Corn on the cob Whole grain wraps Quinoa bowls Fresh fruit like mango or pineapple
It’s a simple meal that’s satisfying enough for weeknights but impressive enough for summer cookouts.
The Bottom Line Great grilled tofu isn’t about complicated marinades or fancy techniques.
Start with super firm tofu, give it time to cook undisturbed, and don’t be afraid to let the grill do the work.
If you have a few extra hours, letting the tofu marinate beforehand builds even deeper flavor. If not, brushing on the sauce near the end still delivers a beautifully caramelized finish.
With just a few simple techniques, grilled tofu can become one of the easiest and most flavorful proteins in your summer rotation.
FAQ What type of tofu is best for grilling? Extra-firm or super-firm tofu works best because it holds its shape and develops the best texture. Rip’s preference is super-firm tofu because it doesn’t require pressing.
Do I need to press tofu before grilling? Only if you’re using extra-firm tofu. Super-firm tofu contains much less moisture and is usually ready to grill straight from the package.
Should I marinate tofu before grilling? If you have time, yes. Marinating for a few hours or overnight allows the tofu to absorb even more flavor. If you’re short on time, Rip’s method of saucing the tofu as it grills still creates delicious flavor, and an extra brush of sauce after grilling adds even more.
When should I add barbecue or peanut sauce? Rip brushes one side before the tofu goes on the grill, brushes the second side while the first cooks, and then adds another layer after grilling if desired. This builds layers of flavor while creating a delicious caramelized finish.