Four-ingredient soy-lime tofu: recipe and protein calculation
A source-backed oven method, four ingredients and a label-based protein example. Watch the short, then follow the full recipe.
Published Oct 16, 2026 · 4 min read
- 4 ingredients; makes 2 tofu portions. Add rice and vegetables for a meal.
- Allow at least 30 minutes pressing, 10 minutes marinating and about 30 minutes baking, plus handling time.
- Protein varies by tofu. The example is about 33g per portion from tofu alone, not a measurement of the stock footage.
Video transcript
Four ingredients. Tofu with a plan. Let’s make soy-lime tofu.
Press a fourteen-ounce block of firm tofu for at least thirty minutes, then cube it.
Mix one-third cup each of reduced-sodium soy sauce and lime juice, with three tablespoons of oil. Marinate for ten minutes.
Drain, spread on a tray, and bake at three hundred fifty degrees Fahrenheit for about thirty minutes. Turn halfway.
Split into two portions. If your tofu has sixteen point five grams of protein per hundred grams, that’s about thirty-three grams per portion. Brands vary.
Full recipe in the caption. Save it for your next tofu night.
The recipe at a glance
Makes two tofu portions. Plan roughly 75–85 minutes including pressing, marinating, baking and handling; this is a planning estimate based on the published method, not a timed VeganFoodWork test.
This is a recipe guide, with illustrative stock footage rather than a claimed kitchen test. The instructions below adapt the published University of Illinois Extension method in our own words.
Ingredients for two portions
397g drained firm or extra-firm tofu (14 oz)
80ml reduced-sodium soy sauce (1/3 US cup)
80ml lime juice (1/3 US cup)
45ml vegetable oil (3 US tablespoons)
Optional serving suggestion: add cooked rice and cucumber or other vegetables. These sides are not included in the protein example.
Method
1. Press water-packed tofu for at least 30 minutes.
2. Heat the oven to 175°C (350°F). Cut the tofu into bite-size cubes.
3. Mix soy sauce, lime juice and oil. Coat the tofu and leave for at least 10 minutes.
4. Drain off excess marinade and spread the tofu on a baking tray.
5. Bake for about 30 minutes, turning halfway, until firm and lightly golden.
6. Divide into two portions. Serve with rice and vegetables if desired. Refrigerate leftovers within two hours.
Calculate protein from your pack
Example: 397g tofu × 16.5g protein per 100g ÷ 2 portions = about 32.8g protein from tofu per portion. The reference value comes from the Tofoo Naked label checked on 16 October 2026.
Use this formula for your own tofu: tofu weight in grams × label protein per 100g ÷ 100 ÷ number of portions. The calculation is an estimate, not a laboratory analysis. Different tofu products can have substantially different protein levels.
Substitutions, allergens and storage
Contains soy. Soy sauce often contains wheat; check labels. For wheat avoidance, consider an appropriately labelled tamari and confirm all other ingredients. Changing sauces can change saltiness and the result; this substitution has not been tested by VeganFoodWork.
The source advises refrigerating leftovers within two hours. Follow local food-safety advice and the product instructions; do not leave cooked tofu sitting out while filming or serving.
About the video
Tofu preparation footage: ROMAN ODINTSOV. Plated tofu footage: Polina Tankilevitch. Both are licensed through Pexels. The plated stock dish includes sesame; its exact ingredients, cooking method and portion weight are not the recipe demonstration or nutrition measurement.
VeganFoodWork created the script, edit and instructional overlays. Narration is AI-generated using Kokoro. No sponsor, restaurant visit or personally tested taste result is implied.
Official sources
Quick answers
Common questions.
Is every portion guaranteed to contain 33g protein?+
No. That example uses a label with 16.5g protein per 100g tofu. For 397g split into two, the tofu contribution is about 32.8g each. Check the actual tofu you buy. Sides and drained marinade are excluded.
Is the video a filmed test of this exact recipe?+
No. It combines licensed illustrative tofu footage with original instructions. The cooking method is adapted from University of Illinois Extension; VeganFoodWork has not taste-tested it.
Can I use another tofu?+
Use firm or extra-firm water-packed tofu for this method. Follow its handling instructions and recalculate the protein from its label. Silken tofu can break apart and is not a direct texture substitute.