Baked Tofu With Miso Recipe (Vegetarian and Vegan)

If you think tofu is boring, this baked tofu with miso recipe is here to politely (and deliciously) prove you wrong. With a savory-sweet miso marinade, crispy edges, and a tender center, this vegetarian and vegan dish is simple enough for a weeknight but impressive enough for dinner guests who still ask, “But… where’s the protein?” Spoiler: it’s right here, and it’s doing a fantastic job.

Tofu is a complete plant-based protein that provides all nine essential amino acids, plus minerals like calcium, iron, and manganese. Miso, meanwhile, is a fermented soybean paste full of umami flavor and beneficial probiotic bacteria that support gut and immune health. Put them together, pop them in the oven, and you’ve got a high-protein, plant-powered main that works for vegetarians, vegans, and any curious omnivore.

In this guide, you’ll get a step-by-step baked tofu with miso recipe, tips to make it extra crispy, ideas to customize the marinade, and real-life serving suggestions so it fits your actual life (read: meal prep, picky partners, and not a lot of time).

What Is Baked Tofu with Miso?

Baked tofu with miso is exactly what it sounds like: tofu marinated in a flavorful miso-based sauce and baked until it’s golden on the outside and chewy-tender inside. Instead of frying in lots of oil, baking uses dry heat for a lighter, hands-off cooking method that still delivers crisp edges and deep flavor. Many home cooks bake tofu at around 375–425°F for about 25–35 minutes, flipping once for even browning.

The miso marinade usually includes white or yellow miso paste, soy sauce or tamari, a little sweetness (like maple syrup), aromatics such as garlic and ginger, and a touch of oil or sesame for richness. The result is a savory, slightly sweet, deeply umami coating that transforms plain tofu into something you’ll actually crave.

Ingredients You’ll Need

Choosing the Right Tofu

For baked tofu with miso, extra-firm or firm tofu works best. These textures hold their shape and crisp up nicely in the oven. Softer tofu (like silken) is great for smoothies and soups, but it will collapse into a sad, beige puddle if you try to bake it like this.

Look for:

• Extra-firm tofu for the crispiest, chewiest bite
• Firm tofu if you want a slightly softer interior
• Calcium-set tofu for a little calcium boost if you’re vegetarian or vegan and watching bone health

Miso and Flavor Boosters

For the miso marinade, you’ll need:

• Miso paste (white or yellow miso is mild and slightly sweet; red miso is stronger and saltier)
• Soy sauce or tamari for salty depth
• Maple syrup or brown sugar for sweetness and caramelization
• Rice vinegar or lemon juice for acidity
• Sesame oil or neutral oil for richness and crisping
• Garlic and ginger (fresh if possible) for aroma and zing
• Optional: cornstarch to help the coating crisp up in the oven

All of these ingredients are vegetarian and vegan. Just double-check your miso and soy sauce labels if you’re strictly gluten-free, since some brands can contain wheat.

Step-by-Step Baked Tofu With Miso Recipe (Vegetarian & Vegan)

Serves: 3–4   |   Prep time: 20 minutes (plus marinating)   |   Cook time: 25–30 minutes   |   Total: about 1 hour

Step 1: Press the Tofu

1. Remove a 14–16 oz block of firm or extra-firm tofu from its package.
2. Drain the liquid and wrap the tofu in a clean kitchen towel or several paper towels.
3. Place it on a plate and set a heavy skillet, cutting board, or a couple of cookbooks on top.
4. Let it press for 15–30 minutes to remove excess water.

Pressing helps the tofu absorb more miso marinade and get crispier in the oven.

Step 2: Make the Miso Marinade

In a medium bowl, whisk together:

• 2 tablespoons white or yellow miso paste
• 2 tablespoons soy sauce or tamari
• 1 tablespoon maple syrup or brown sugar
• 1 tablespoon rice vinegar or lemon juice
• 1 tablespoon sesame oil (or neutral vegetable oil)
• 1–2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 2–3 tablespoons water, as needed to thin into a pourable sauce

If you want extra crisp edges, whisk in 1 tablespoon cornstarch once the marinade is smooth.

Step 3: Marinate the Tofu

1. Cut the pressed tofu into 1-inch cubes or small rectangles.
2. Place the tofu in a shallow dish or container.
3. Pour the miso marinade over the tofu and gently toss to coat every piece.
4. Marinate for at least 15–20 minutes. If you have time, 1–4 hours in the refrigerator gives deeper flavor, and some recipes even go up to 24–48 hours for intense miso goodness.

Step 4: Bake to Crispy Perfection

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or lightly oil it to prevent sticking.
3. Arrange the marinated tofu in a single layer, leaving space between pieces.
4. Bake for 25–30 minutes, flipping the tofu halfway through, until it’s golden-brown with crisp edges and a chewy center.

If your oven has a convection setting, you can switch it on for the last 5–10 minutes to boost crispiness.

Step 5: Serve and Enjoy

Once your miso baked tofu is done, you can:

• Serve it over rice or quinoa with sautéed greens and veggies for a simple bowl
• Add it to stir-fries or noodle dishes near the end of cooking
• Toss it into salads or grain bowls as a protein booster
• Layer it into vegan sandwiches or wraps with crunchy veggies and spicy mayo

Tips for Perfect Crispy Miso Tofu Every Time

1. Don’t Skip the Pressing

Waterlogged tofu = soggy tofu. Pressing pulls out moisture so the miso marinade can move in and the oven can work its crispy magic.

2. Cut Tofu into Even Pieces

Try to keep the cubes or rectangles the same size so they bake evenly. If you like chewier tofu, go a little larger; if you like more surface area for crispiness, cut smaller cubes.

3. Give It Space on the Pan

If the tofu pieces are crowded or touching, they’ll steam instead of bake. Leave a bit of space between pieces for best browning.

4. Use Enough Heat

Temperatures around 375–425°F are ideal for baked tofu. Lower temperatures won’t brown as well; higher risk burning before the inside firms up.

5. Marinate, but Don’t Drown

You want enough miso marinade to coat the tofu generously, not drown it in a soup. Too much liquid on the pan makes it harder to crisp. If you have leftover marinade, you can simmer it on the stovetop with a little cornstarch and water for a glossy finishing sauce.

Is Baked Miso Tofu Healthy?

This recipe isn’t just tastyit’s also nutritionally dense.

Plant-Based Protein Power

Tofu provides around 9–10 grams of complete protein per 3–3.5 ounce serving, along with iron, calcium (in many brands), and other minerals. For vegetarians and vegans, that makes baked tofu with miso an easy way to meet daily protein needs without meat.

Benefits of Fermented Miso

Miso is a fermented soy product rich in beneficial bacteria, often described as probiotics, that support a healthy gut microbiome. Research suggests miso and other fermented foods may improve digestion, support immunity, and may even help lower the risk of some chronic diseases.

Heart and Hormone Health

Regular tofu intake has been associated with better heart health and improved cholesterol levels, likely thanks to its plant-based protein, unsaturated fats, and soy isoflavones. For most people (without a soy allergy or specific medical restrictions), moderate tofu and miso intake appears safe and can be part of a heart-smart, hormone-friendly diet.

Of course, miso is salty, so if you’re closely watching sodium, you can reduce the soy sauce, add more water, or serve your miso tofu with plenty of fresh veggies and whole grains to balance things out.

Easy Variations and Serving Ideas

Spicy Miso Tofu

Add a teaspoon (or more) of sriracha, gochujang, chili paste, or crushed red pepper flakes to the marinade for a spicy kick. Adjust the sweetness so the heat and salt stay balanced.

Garlic-Lemon Miso Tofu

Use extra garlic and fresh lemon juice with your miso for a bright, zesty flavor profile. This combo is fantastic with roasted broccoli or asparagus.

Gluten-Free Miso Tofu

Choose gluten-free tamari instead of soy sauce, and make sure your miso is labeled gluten-free (some miso is made with barley or other grains). Serve with rice, quinoa, or gluten-free noodles for a fully gluten-free meal.

Sheet Pan Miso Tofu Dinner

Spread tofu cubes on one side of the baking sheet and chopped veggies (like carrots, bell peppers, or broccoli) on the other side. Toss the veggies in a little oil and salt and bake everything together for a one-pan dinner. Add cooked brown rice, drizzle extra miso sauce on top, and you have a complete bowl with minimal cleanup.

FAQs About Baked Tofu With Miso

Is miso tofu vegetarian and vegan?

Yesthis baked tofu with miso recipe is naturally vegetarian and vegan. Both tofu and miso are plant-based, and the rest of the ingredients (soy sauce, maple syrup, vinegar, garlic, ginger) are vegan-friendly. Just double-check any packaged sauces or toppings you add.

How long can I store baked miso tofu?

Store leftover baked tofu with miso in an airtight container in the refrigerator for up to 3–4 days. Reheat in a 350°F oven or toaster oven for 8–10 minutes to revive the crisp edges, or enjoy it cold in salads and grain bowls.

Can I air-fry miso tofu instead of baking?

Yes! Air-frying is a great way to get extra-crispy miso tofu. Preheat the air fryer to around 375–390°F, arrange the marinated tofu in a single layer, and cook for 10–15 minutes, shaking halfway through. Check frequently, as air fryers vary and tofu can go from “perfectly crisp” to “charcoal” quickly.

Do I have to press tofu if I’m in a hurry?

Pressing is ideal, but if you’re short on time, at least pat the tofu dry and use a high oven temperature. You’ll still get a flavorful result, just with slightly less chew and crisp.

Real-Life Experiences with Baked Tofu With Miso

Let’s talk about what actually happens when baked miso tofu shows up in a real kitchen, not just on a Pinterest-perfect board.

First, there’s the “skeptical omnivore” moment. Maybe it’s your partner, roommate, or parent who grew up thinking tofu was a bland, spongy stand-in for “real food.” The first time you pull out a pan of crispy, caramelized miso tofu, they’ll probably side-eye it. But then they smell itthe garlic, the toasted sesame aroma, the deep savoriness of misoand suddenly there’s a fork hovering over the pan before you’ve even plated dinner. Serving miso tofu with a side of roasted veggies and hot rice is often enough to convert at least one tofu skeptic into a tofu “fine, I admit this is good” person.

Then there’s the weeknight hustle. Baked miso tofu quietly becomes a hero recipe because once you’ve made it once or twice, it’s almost autopilot. You press the tofu while you check emails or unload the dishwasher. You whisk the marinade together in the same bowl you’ll use to toss a quick side salad. You slide the tofu into the oven and walk away for 25 minutes. It’s the kind of dinner that lets you feel like you cooked without needing advanced multitasking skills or three burners going at once.

If you’re into meal prep, baked miso tofu might be even more valuable. Cook a double batch on Sunday and stash it in the fridge. All week long, you can toss a handful of cubes onto salads, bowls, stir-fries, or even avocado toast. It’s a nice change of pace from chickpeas and lentils, and because tofu is so mild, it plays well with different flavor profilesthink miso tofu in a noodle bowl one day and miso tofu in a big colorful salad the next.

Parents and caregivers sometimes discover that miso tofu is surprisingly kid-friendly, too. The slightly sweet, savory glaze can be more appealing than plain tofu or overly spicy dishes. If you cut the tofu into small cubes or “nuggets,” they’re easy for small hands to grab, and you can serve them with familiar sides like rice, cucumber slices, or corn. No promises your kid will instantly become a tofu superfan, but miso tofu often gets a better reception than you’d expect.

Hosting guests with mixed dietary needs? Baked tofu with miso is a safe, flexible main. It’s naturally vegetarian and vegan, but it also plays nicely on a table with grilled chicken, fish, or plenty of sides. Add a big tray of roasted vegetables, a pot of rice or soba noodles, and maybe a crunchy cabbage salad with sesame dressing, and everyone can build their own plate. The tofu becomes just one of several easy options instead of a separate “special diet” dish.

There are, of course, the “learning moments.” Maybe the first time you tried miso tofu it stuck to the pan because you skipped the parchment. Maybe you didn’t press the tofu and it came out soft instead of chewy. Maybe you forgot it in the oven for 10 extra minutes (we’ve all been there) and discovered that “extra-crispy miso tofu” is a very fine line. But each little mistake teaches you how your oven behaves, how long your ideal marinating time is, and what your personal perfect cube size looks like.

Over time, this recipe becomes less of a strict set of instructions and more of a template. One night you use white miso and maple syrup; another night you experiment with red miso and a drizzle of chili crisp. Sometimes you toss the baked tofu in extra sauce for a glossy finish, and other times you keep it simple and let it share the spotlight with a punchy side salad. It’s endlessly customizable, but always grounded in the same core idea: plant-based, protein-rich, deeply satisfying comfort food that also happens to be good for you.

In short, baked tofu with miso quietly earns its place in your regular rotationnot because it’s trendy or “what you’re supposed to eat,” but because it’s reliable, flexible, and genuinely delicious. And once you’ve got that tray of golden cubes in front of you, it’s hard not to snack on them straight off the pan. (Highly recommended, by the way.)

Conclusion: Your New Go-To Plant-Based Main

Baked tofu with miso is the kind of recipe that checks all the boxes: vegetarian and vegan, high in protein, packed with flavor, meal-prep friendly, and endlessly adaptable. With a simple miso marinade and a hot oven, tofu goes from bland to “please don’t eat all the crispy bits before dinner.”

Whether you’re fully plant-based, experimenting with meatless Mondays, or just trying to add more variety to your dinner lineup, this miso tofu recipe is worth bookmarking. Press, marinate, bakethen build bowls, salads, wraps, and leftovers around it all week long. Your future self (and your taste buds) will thank you.