Grilled Cheese Tofu

Grilled Cheese Tofu

After years of buying into the fear-mongering around soy, I decided to experiment with tofu again because it’s such a convenient form of protein.

I love how it will happily sit in the fridge for months. I love how nutritionally it counts as both protein and vegetable.

And I LOVE how it’s blandness makes it the perfect accompaniment for strong flavours.

Which got me thinking about how a slice of tofu is quite similar to a slice of bread. Which of course lead me to grilled cheese on toast. One of my old go-to meals back in my batchelorette days.

My first attempts weren’t anything to write home about. Then I realized tofu doesn’t have any salt. OF COURSE, it’s incredibly bland.

So I added salt. Immediately things improved.

Then it was only a short step to miso paste or vegemite. Winner on both accounts!

This cheesy version is pretty hard to go past. But there are so many other possibilities for the old tofu-as-toast-switcheroo. Which is why I always have a packet of firm tofu in the fridge now.

Grilled Cheese Tofu
5 from 3 votes

Grilled Cheese Tofu

Total Time 15 minutes
Servings 1 person


  • 200 g firm tofu
  • 50 g grated parmesan cheese 1/2 cup
  • 1 egg
  • 1/4-1/2 teaspoon white miso paste or vegemite, optional
  • 1/4 cup dill pickles or green salad


  1. Turn your grill on high.
  2. Line a tray with foil and rub with a little oil. Place your slice of tofu on the tray and grill for about 2 minutes or until starting to brown. Or if you have more patience, until it is golden brown.
  3. Meanwhile combine egg and parmesan in a small bowl.
  4. Flip the tofu so the brown side is on the bottom. Spread a thin layer of miso paste or vegemite (if using) onto the surface of the tofu or scatter generously with salt. Spoon the eggy parmesan mixture over the top to cover most of the surface of the tofu.
  5. Return to the grill and cook for another 2 minutes or until the cheese mixture is puffed and deeply golden brown.
  6. Serve hot with pickles or salad on the side.

Recipe Video

NET CARBS 4g/100g

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Variations & Substitutions for Grilled Cheese Tofu

pantry-friendly – use the pickles rather than the salad.

soy-free – you could always use regular toast or something like these little almond breads or this broccoli sandwich bread (or the same recipe made with cauliflower). And use salt or vegemite instead of the miso.

no miso paste / vegemite – fine salt will do the trick or if you have marmite or promite go for it!

egg-free – use a cheddar or other good melting cheese mixed with a tablespoon mayonnaise.

diary-free – smashed avocado on tofu with tabasco or another hot sauce has been at the back of my mind to try.

carb lovers – use regular bread.

more substantial (low carb) – serve with a fried egg on top or avocado on the side. Or place some bacon or ham under the cheese mixture.

Low FODMAP – just make sure your pickles don’t have onion.

different cheese – any finely grated cheese will be OK. It’s a good way to use up random scraps. I’ve been meaning to try a blue cheese version – now I have my lunch idea for tomorrow.

different vegetables – serve with any fresh or cooked veg. Sauerkraut is great instead of the pickles. Thinking a florentine idea of serving it on a bed of cooked spinach would be delish.

hot! serve with a liberal dousing of tabasco, sriracha or other hot sauce.

Waste Avoidance Strategy

tofu – will keep in an unopened packet for a few months (check use by date on packet). Opened packets can be frozen.

parmesan – wrap in baking paper and store in the fridge in a sealed paper bag or airtight container. Will keep for months. Can be frozen if you’re going away.

eggs – will keep in the fridge for weeks or use for another meal.

miso paste – unopened paste keeps in the pantry for months, once open needs to be refrigerated and will last for months.

vegemite – keep it in the pantry.

salad leaves – are highly perishable. My first path would be to use them for another meal (salad for breakfast!) but if that isn’t possible you can pop them in the freezer. They will wilt down but can then be used anywhere you’d use wilted greens.

dill pickles – keeps for months in an unopened jar. Opened jars or from the deli will keep in the fridge for a few weeks.

Problem Solving Guide

bland – more miso or vegemite or salt! Or add in a flavour bomb.

no grill – you can melt the cheese in a hot oven – it will just take longer.

sticking to the tray – it’s the worst when your cheesey mixture sticks to the tray. Next time make sure you oil the tray, for now just use your fingers to pick off as much of the goodness as you can.

Prepare Ahead

You can but it’s best when hot from under the grill. Leftovers will keep in the fridge for 1-2 weeks or can be frozen. To serve, either allow to come to room temperature or warm again under the grill.

Grilled Cheese Tofu

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With love,
Jules x

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  • Oh thank you for that.
    I really like Tofu but haven’t eaten it much since I tried Keto. Bread has been sneaking in a lot lately so this will be great I just love toasted cheese sandwiches so I can hardly wait to try this .

  • Hi Jules, I can’t say this was a win in our house! I am a Keto follower, so would use this for myself, but husband said, ‘don’t make that again’. I found the cheese/egg mixture just ran all over the tray – (thankfully it was one with edges;); so that didn’t work for me. How on earth can it stay put on the tofu?!

    It was worth a try & I will experiment using tofu as a toast again!

    • Thanks the the feedback Jan! I wonder what the surface area of your tofu was? It’s meant to spread as per the picture but if your tofu is taller more will spread down onto the sides.

      The other option is to just use grated cheese – it won’t spread (but I prefer the egg for the extra protein)

  • If I’m using tofu because I’m not eating cheese because I’m vegan, adding parmesan cheese defeats the purpose.

    • The parmesan is for the flavour Kathy! But you could totally substitute your favourite plant based cheese.

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