Plant-Based Whole30 Tandoori Tofu
February 21, 2025

Tandoori Tofu

A flavorful twist on the classic Indian tandoori dish, this Plant-Based Whole30 Tandoori Tofu is perfectly seasoned and simple to prepare. This recipe transforms firm tofu into a mouthwatering meal that’s as nourishing as it is delicious.

Start by preparing the tofu: Press and dry the tofu cubes thoroughly for the best texture. This crucial step ensures your tofu absorbs all the rich, aromatic flavors from the marinade.

And the marinade is where the magic happens. A blend of turmeric, paprika, garam masala, and cayenne (if you love a little heat!) is mixed with plant-based yogurt, garlic, and ginger. Together, these ingredients create a deeply flavorful coating. For an authentic tandoori touch, add kasoori methi (dried fenugreek leaves) for a unique, earthy depth.

Pro Tip: Let the tofu marinate for at least 20 minutes. If you have the time, letting it sit longer will intensify the flavors even more.

When it’s time to cook, you have options. Baking or air-frying the tofu ensures it’s perfectly golden, while grilling adds a smoky element. For a fun and interactive meal, skewer the tofu with bell peppers and onions and cook on a barbecue. Want crispy, golden-brown tofu? Lightly spray the tofu with oil before cooking.

Pair this Tandoori Tofu with Indian-spiced roasted vegetables for a balanced plate. Serve with lime wedges, freshly sliced onion, and a vibrant green chutney to bring all the flavors together.

Whether enjoyed as a hearty main course or a flavorful appetizer, this Plant-Based Whole30 Tandoori Tofu recipe is sure to become a new favorite.

Plant-Based Whole30 Tandoori Tofu
Recipe and photos by: Riyana Rupani of Healthy-ish and Happy
Daily Harvest Plant-Based Meal BundleDaily Harvest Plant-Based Meal Bundle

Tandoori Tofu

Prep Time 40 minutes
Cook Time 15 minutes
Total Time 55 minutes

Ingredients  

  • 16 oz firm tofu cut into firm cubes
  • 2 tbsp plant-based yogurt
  • 1" piece ginger, mined or grated
  • 1 large garlic clove, minced or grated
  • ½ tsp turmeric powder
  • 1 tsp paprika
  • ½ tsp black pepper
  • ½ tsp garam masala powder
  • ½ tsp cayenne chili powder (optional)
  • ½ tsp dried fenugreek leaves (kasoori methi)
  • 2 tsp lemon juice
  • 1 tbsp olive oil
  • salt to taste
  • spray cooking oil (optional)

Optional Garnish

  • sliced onion rings
  • chopped cilantro
  • lime wedges
  • green chutney

Instructions

  • PREHEAT your oven or air fryer to 390℉/200℃
  • PRESS the tofu well with a kitchen towel to remove as much water as possible then cut tofu into one to two inch cubes.
  • MIX all the marinade ingredients together to make a paste.
  • TOSS the tofu cubes with the marinade and make sure tofu cubes are covered completely. Let it sit for a minimum of 20 minutes before cooking.
  • SPREAD your tofu in your air fryer basket or lined baking pan.
  • SPRAY the marinated tofu and air fry for 15 minutes or bake for 30 minutes, turning once midway through cooking.
Ryani Rupani wearing a white shirt, sitting in a chair with a coffee mug, smiling at the camera.

Riyana Rupani

Riyana is a Holistic Nutritionist (NTP), focused on helping others create lasting changes through real food & lifestyle. A Mom of 3 who worked in the corporate world for 15+ years, she understands the pressures of work and home. A real Foodie, Riyana is also a recipe developer and founder of Healthy-ish & Happy, a blog where she shares delicious recipes and useful tips to help you live life in balance, and Everiday Foods, a line of flavor-forward sauces and pantry staples created to elevate your everyday. Riyana's philosophy: “Nourishing yourself doesn’t have to be all or nothing. It’s all about finding what works for you.” Riyana found her passion for nutrition after suffering from health issues herself. After years of medication & doctor visits, she was able to turn her health around with the power of real food & lifestyle and is now passionate about helping others do the same.