Mediterranean Grilled Tofu Recipe

Atkins Mediterranean Grilled Tofu
Net Carbs
Prep Time: 20 Minutes
Cook Time: 10 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









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  • 3 1/3 tbsp Organic Tamari
  • 1 1/2 fl oz Lemon Juice
  • 10 tsp Olive Oil
  • 0 1/2 oz Water
  • 4 cup (1/2 cup = 4 oz) Tofu, firm
  • 8 each Artichoke Hearts, canned
  • 1 cup, chopped or sliced Tomatoes
  • 1 cup Spinach
  • 16 each Kalamata Olives
  • 0 1/8 cup, chopped Red Onions
  • 1 tbsp, drained Capers
  • 2 tbsp Basil
  • 1 tsp Oregano
  • 0 1/2 tsp Thyme
  • 1 tbsp Balsamic Vinegar
  • 1 clove Garlic
  • 0 1/4 tsp Salt
  • 0 1/4 tsp Black Pepper
  • 0 1/4 cup Pistachio Nuts


This dish combines both cooked and raw vegan items, including some of the most flavorful ingredients in the Mediterranean cuisine. Be sure to use extra-firm tofu as it will hold up better on the grill. If a grill is not available, you can roast the tofu cutlets in the casserole dish, along with the marinade, in a 375°F oven for 20 minutes. Serve with Raw Pesto "Pasta".
  1. Preheat grill to high.
  2. Make the marinade: place the tamari, 4 teaspoons of lemon juice, 4 teaspoons of olive oil and water in a 9-inch by 13-inch casserole dish and stir well. Slice one brick of the tofu lengthwise to form 3 cutlets. Slice off a similar-size piece from the second brick; reserve the remaining tofu for another use. Place the cutlets in the casserole dish for 10 minutes, flipping occasionally.
  3. Meanwhile, make the topping: put the artichokes, tomatoes, spinach, olives, 2 tbsp onion, capers, basil, oregano and thyme in a mixing bowl and mix gently but well.
  4. Make the dressing: in a small bowl, whisk 2 tablespoons of the olive oil, 1 tablespoon lemon juice, vinegar, minced garlic, salt and black pepper. Add to the topping and mix gently but well.
  5. Grill the tofu, gently flipping a few times to make sure that char marks appear on both sides, about 4 minutes per side, depending upon the temperature of the grill.
  6. Return the cutlets to the casserole dish or serving platter. Top each cutlet with half a cup of the topping and garnish with pistachio nuts.

* To chiffonade is to cut into long thin strips. Stack the basil leaves, roll them tightly, and then slice into thin strips with a sharp knife.


Variation 1: Mediterranean Grilled Tempeh Follow the basic recipe, but replace the tofu with two 8-ounce packages of soy tempeh.

Variation 2: Mediterranean Grilled Portobello Mushrooms Follow the basic recipe, but replace the tofu with four large portobello mushrooms (stems removed).

Original recipe created for Atkins by chef Mark Reinfeld.

Cooking Tip

Whether you’re feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.