This Marry Me Tofu is a flavour-packed vegan dish featuring marinated tofu fillets grilled until golden, then simmered in a rich, creamy sun-dried tomato sauce. It’s the perfect plant-based comfort meal to impress anyone; yes, even non-vegans.
Looking for more plant-based high protein meals? These are some of my favourites:
The creamy sauce, the juicy tofu, the savoury sun-dried tomatoes, it’s the kind of recipe you make once and immediately crave again. I love it because it’s bold, satisfying, and high in protein, yet surprisingly easy to make. You can prep the marinade the night before and throw everything together in under 30 minutes. Plus, it’s flexible: serve it with pasta, mashed potatoes, or crusty bread — it works every time.
The marinade helps the tofu soak up loads of flavour, and the sauce has the perfect balance of creamy, tangy, and umami. It’s dairy-free, egg-free, and perfect for those looking for a wholesome, hearty meal without compromise. I also love that it uses everyday ingredients but feels like something you’d get in a fancy restaurant. And if you’re transitioning to a more plant-based diet, this is one of those recipes that shows just how indulgent and satisfying vegan food can be.
Why is it called Marry Me? The idea is that the sauce is so good, whoever you cook this for will want to marry you. I made it for my husband and he said although he wouldn’t marry me again (too expensive and laborious) he would happily eat this again! So that’s a win!
There’s two steps to this Marry Me Tofu, and why I believe my version is better than other versions (I said it) – is because the tofu is pre-marinated. If you’re feeling lazy or you don’t mind the “beany” taste of tofu, you could skip this step. But I personally do not like the taste of tofu. I need to mask that beany taste otherwise I’m not eating it. I’m the equivalent of a toddler who won’t eat my brussel sprouts unless they are baked into a sponge cake, but whatever. This is how I was want my tofu, marinated for 12 hours and cooked in a creamy cashew and sun-dried tomato sauce. And once you try this, that’s the only way you’ll want to eat your tofu too!
Main Ingredients & Why We Use Them
- Firm tofu: A hearty, high-protein base that soaks up all the flavour from the marinade. I just use the extra firm one from Coles, it’s $3.10 for 500g what a bargain
- Coconut yogurt: Adds creaminess and tang to the marinade.
- Lemon juice + zest: Brightens and balances the richness of the dish.
- Sun-dried tomatoes: Brings savoury umami and richness to both marinade and sauce.
- Oregano, thyme, garlic & onion powder: Create a well-rounded herb and spice profile.
- Red pepper flakes: Adds a gentle kick of heat.
- Vegan butter: Creates a rich base for the sauce. I used Nuttlex Buttery.
- Dijon mustard: Adds a sharp, tangy contrast to the creamy sauce.
- Smoked paprika: Gives a deep, smoky layer of flavour.
- Cashew cream: Creates the rich, silky texture of the sauce. I made my own, but you could also sub it with vegan cream if you can’t be bothered. I’ve heard really good things about this Flora Thickened Plant Cream – must try it.
- Vegetable stock: Thins out the sauce and infuses it with savoury depth. I use a powder instead of the pre-made stock as it lasts forever and is way cheaper. I’d love to try a “chicken” version as well, I’ve heard this one is very tasty.
- Vegan parmesan: Adds cheesy flavour without dairy. You can buy your own or make up a big jar using my recipe – I always have this in my pantry as I use it in so many of my dishes.
Tofu Marinade Ingredients
Marry Me Sauce Ingredients
How to Make Cut Tofu Tofu Marinade
Start by pressing and slicing your tofu, then scoring a criss-cross pattern so the marinade really sinks in. I cut one block into 3 equal parts, then I round the edges to make them look more like chicken breast. You can skip this bit. If you do choose to cut the edges save the scraps and use for a tofu scramble. When you score the tofu, make sure not to go too deep otherwise you’ll slice through to the other side, so do it gently.
Blend the marinade ingredients and pour over the tofu in a container. Let it marinate overnight if you can. Soak cashews over night.
How to Make Cashew Cream
*You can just used regular vegan cream, but if you can’t find it, this is great and delicious option. Take your soaked cashews out of the fridge, transfer to a high powdered blender or food processor (they don’t need to be soaked overnight if you have a Vitamix), but if you have a regular $150 food processor like me, best to soak them overnight otherwise you will end up with a textured sauce (not smooth). Add plant milk and blend.
How to Make Marry Me Tofu Sauce
In the same pan, make your sauce: melt butter, sauté garlic and paprika, then stir in the cream, mustard, stock, and sun-dried tomatoes. Let it simmer. Pan-fry the tofu until golden on both sides. Add the sauce back in and finish with vegan parmesan and basil. Spoon it over your favourite base and enjoy!
Variations & Substitutions
- Swap coconut yogurt with plain soy yogurt or cashew yogurt.
- No cashew cream? Use oat or soy cream, or blend silken tofu.
- Add spinach or kale to the sauce for extra greens.
- Skip red pepper flakes if you’re sensitive to spice.
- Use store-bought marinated tofu to save time
Equipment
I use a food processor in so many of my recipes. I use a Ninja Food Processor, it’s really well priced at around $150 AUD, and I definitely recommend it. A high-speed blender may work well—just pulse in short bursts and scrape down the sides to avoid turning it into a paste.
- High-speed blender or food processor (for cashew cream)
- Shallow container for marinating
- Non-stick or cast iron skillet
- Knife and chopping board
How to Serve Marry Me Tofu
Serve your Marry Me Tofu over mashed potatoes, pasta, or creamy polenta. It also pairs beautifully with a fresh tomato Panzanella and crusty bread to soak up the sauce.
How to Store It
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat with a splash of veggie broth or plant milk to loosen the sauce. Not freezer-friendly due to the creamy texture.
How to Make Marry Me Tofu
Marry Me Tofu
Ingredients
Marinated Tofu
- 700 g firm tofu cut diagonally into fillet-style pieces
- 1 cup coconut yogurt
- 3 tablespoon olive oil
- 2 tablespoon lemon juice
- 1 teaspoon lemon zest
- 3 –4 oil-packed sun-dried tomatoes 30–40g, blended
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon red pepper flakes
- 1 teaspoon salt
- black pepper to taste
Cashew Cream (or use vegan cream)
- 1 cup raw cashews
- 1 cup plant milk I used soy
Marry Me Sauce
- 2 tablespoon vegan butter
- 3 garlic cloves minced
- 5 –6 oil-packed sun-dried tomatoes about 50g, finely chopped
- 2 teaspoon Dijon mustard
- 2 teaspoon smoked paprika
- ¾ cup cashew cream or any unsweetened vegan cream
- 1½ cups vegetable stock
- ½ cup vegan parmesan
- Salt and pepper to taste
Instructions
Marinated Tofu
- Press and dry your tofu, then slice it diagonally into “cutlet” shapes.
- To help the marinade soak in, score the tofu by cutting shallow criss-cross lines on both sides. Don’t cut all the way through.
- In a blender, combine the yogurt, olive oil, lemon juice + zest, sun-dried tomatoes, and all the spices. Blend until smooth.
- Line a container with parchment paper (this makes it easier to remove the tofu later), then add your tofu.
- Pour the marinade over the tofu and ensure it’s coated well. Cover and refrigerate for at least 1 hour — ideally overnight
Cashew Cream
- Soak the cashews in freshly boiled water for 10 minutes*, then drain.
- Blend soaked cashews with plant milk in a high-speed blender until completely smooth. Set aside.
Creamy Sun-Dried Tomato Sauce
- Melt the vegan butter in a large pan.
- Add garlic and paprika, and sauté briefly until fragrant.
- Slowly whisk in cashew cream and veggie stock. Let it simmer for 5–7 minutes until it thickens. As it simmers, cook tofu.
- Heat a drizzle of olive oil in a pan over medium-high heat. Sear the marinated tofu until golden and crisp on both sides — about 5 minutes per side. Brush on extra marinade as it cooks for more flavour. Set aside while you finish the sauce.
- Stir in Dijon mustard, sun-dried tomatoes, and vegan parmesan. Simmer for another 1–2 minutes.
- Season to taste with salt and pepper.
- Return the tofu fillets to the pan and spoon the sauce over the top. Let it simmer for 2–3 minutes to heat through.
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