How To Pan-Seared Tofu
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Organic Seared Tofu Blocks

Pan-Seared Tofu will have you going for seconds! You can easily make a quick vegan or vegetarian dinner out of this! Tofu is the perfect alternative to meat and plant-based protein! Our recipe is sure to be loved by all for the different flavors it can bring to a meal!

Looking for a healthy alternative to meat or just looking for a way to incorporate more protein into your diet? We made a quick and easy organic pan-seared tofu block that will pair perfectly with salad or any sides. With the different variety tofu offers, you can easily incorporate in your cooking such as sauces, baked goods, and even make it scrambled like eggs.


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What is Tofu?

Tofu and soy beans

Tofu, also known as bean curd is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness. It provides a variety of vitamins and minerals such as calcium, manganese, iron, and more.  This is a great alternative for plant-based protein in your diet.

Measurements: 3.5oz (100g) provide 8g protein, 4g fat, 2g carbs

Types of Tofu

  • Silken Tofu can incorporate in sauces+dips, pudding, smoothies, and desserts
  • Soft Tofu (Regular) great for soups as it soaks in the flavors
  • Firm Tofu perfect for stir-fry, pan-fry (searing), and scrambled (like eggs)
  • Extra Firm Tofu easy for slicing and cubing for stir-fry, pan-fry (searing), grilling, baking, and scrambling

What is The Difference Between GMO and Non-GMO?

A genetically modified organism (GMO) is any organism whose genetic material has been altered using genetic engineering techniques The purpose of GMO is it allows lower price points for consumers, lower production costs for farmers, and increased supply for food with reduced cost and longer shelf life. While on the other hand, organic is always Non-GMO. But, not all Non-GMO are organic. So, when you are looking to purchase Tofu or any fresh produce in your supermarket, be sure to read the packaging and signs. In our recipe, we were fortunate to get locally made organic tofu in our town from Island Spring Organics.

Did You Know?

The first GMO Soybean was introduced in the United States in 1996 by the Monsanto Company. Then in 2014, 90.7 million hectares of GM soy were planted worldwide, 82% of the total soy cultivation area.[2] Healthline mentioned, “Most of the world’s soybeans are currently grown in the US, and a very large proportion is genetically modified (GMO).

Now that we learned about our food, let’s get started.

Total Break Down of Recipe Cost ~ $9.46 / $1.18 per 1 serving

Optional: 1 Tsp Honey $0.36

Tools used: Small Mixing Bowl, Measuring Cups & Spoons, Knife, Chopping Board, Pastry Brush, Square Griddle, Flat Tongs, Cooking Spatula

Servings: 8 | Course: Dinner | Cuisine: Asian


Optional: 1 Tsp Honey

Prep: 5 minutes | Cook Time: 35 minutes

Organic Seared Tofu Blocks

Time needed: 40 minutes.


  1. Slice the firm tofu into ¼-inch rectangles.

    Organic Seared Tofu Blocks sliced tofu

  2. Drizzle avocado oil on your griddle on medium heat. Place your tofu spaced out and sear for 6-8 minutes or until they are lightly crispy.
    Tip: Drizzle more Avocado oil on top of tofu while searing to get crispier edges.

    Organic Seared Tofu Blocks - tofu on oiled griddle

  3. Baste the top of your tofu with your organic soy sauce. Flip your tofu and baste the other side. Crisp for 5-6 minutes before rotating them again.

    Organic Seared Tofu Blocks baste tofu with soy sauce

  4. In the last 4 -5 minutes flip them over so you can get both sides the beautiful golden brown color and crispiness desired.

    Organic Seared Tofu Blocks flipped tofu and baste other side

  5. Continue these steps if you have more tofu blocks to sear!

  6. Turn off the heat and plate the seared tofu blocks.

    Organic Seared Tofu Blocks

  7. Now, you have perfectly seared tofu blocks to enjoy with favorite sides or on your salad.

Did you make this recipe or diy?

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