So You Can Eat Deliciously Without Overspending
If you’ve ever wondered how to grill tofu without it falling apart, tasting bland, or costing a fortune, you’re in the right place. Plant-based grilling is more than possible — it’s delicious, affordable, and surprisingly easy once you learn a few tricks. Whether you’re a vegan, vegetarian, or just trying to eat more vegetables, mastering the grill doesn’t require pricey cuts of meat or complicated gadgets.
This guide walks you through everything you need to know to fire up the grill with tofu, tempeh, and vegetables — while keeping your grocery budget in check. From selecting the right ingredients to meal ideas and bonus savings tips, you’ll leave with the confidence to grill healthy, satisfying meals all summer long.
Why Learn How to Grill Tofu and Other Plant-Based Foods?
Switching up your grilling game has some serious benefits:
- Save Money: Tofu, tempeh, and fresh vegetables cost significantly less than steak or chicken.
- Eat Healthier: These foods are lower in saturated fat and cholesterol and packed with fiber and plant-based protein.
- Go Greener: Reducing meat consumption lowers your carbon footprint and supports sustainable living.
Plus, grilling veggies and plant-based proteins brings out rich, smoky flavors that are anything but boring.
What You Need for Budget-Friendly Plant-Based Grilling
Before you start experimenting with how to grill tofu, tempeh, and veggies, gather these budget-friendly essentials:
- A Grill or Grill Pan: Whether you’re using charcoal, gas, or a stovetop grill pan, heat is key.
- Grill Basket or Skewers: These keep smaller items like diced tofu or mushrooms from falling through the grates.
- Tongs and Spatula: For flipping and moving your food easily and safely.
- Marinating Containers: Use reusable glass or BPA-free containers with lids.
Pro Tip: If you’re new to plant-based grilling, a grill basket is your best friend. It helps avoid the heartbreak of losing tofu to the flames.
🛒 Weber Deluxe Grilling Basket — great for tofu and veggies.
How to Grill Tofu (Without Breaking the Bank or the Blocks)
Tofu is like a sponge — it soaks up flavor, crisps beautifully on the grill, and can be used in wraps, bowls, salads, or even sandwiches. Here’s how to master it:
Choose the Right Type of Tofu
- Use Extra-Firm or Super-Firm Tofu. These hold their shape better during grilling.
- Press the Tofu. Press for at least 30 minutes to remove excess water, helping it crisp and hold marinade better.
Budget Tip: Buying tofu in multi-packs or at Asian markets is usually cheaper than standard grocery stores.
🛒 Tofuture Tofu Press — super easy cleanup and hands-free pressing.
Marinate Like a Pro
Marinate for at least 30 minutes — or even overnight — to let flavors soak in. A simple base includes:
- Soy sauce (or tamari for gluten-free)
- Olive oil
- Garlic
- Lemon juice or vinegar
- Smoked paprika, cumin, or chili flakes
🛒 Use pantry staples to create your own marinade and avoid paying for pre-made sauces.
Grill It Right
- Preheat the grill to medium-high.
- Oil the grates with a paper towel dipped in oil or use a grill spray.
- Grill for 5–7 minutes per side, flipping gently with a wide spatula once golden marks appear.
Avoid over-flipping. Let tofu develop a crust before turning — patience pays off!
Easy Homemade BBQ Sauce and Hot Sauce Recipes
Try one of these easy homemade BBQ sauce and hot sauce recipes to elevate your grilled tofu or veggies with bold, customizable flavor.
How to Grill Tempeh for a Nutty, Protein-Packed Meal
Tempeh is firmer than tofu and has a hearty, nutty flavor. It’s made from fermented soybeans and is full of gut-friendly nutrients.
Prep It Right
- Slice into thin strips or cubes for even cooking.
- Steam for 10 minutes before marinating. This helps remove bitterness and improves texture.
Flavor boost tip: Steaming tempeh in vegetable broth adds an extra layer of taste.
Marinate and Grill
- Use BBQ sauce + apple cider vinegar for a tangy glaze.
- Marinate for 1–2 hours for best flavor.
- Grill over medium heat for 3–5 minutes per side, until golden and crispy.
Grilling Vegetables the Smart Way (No Skimping on Flavor)
Grilling vegetables brings out sweetness, smokiness, and crunch. And you don’t need a fancy setup — just fresh produce and some olive oil.
Best Veggies for the Grill
- Bell Peppers – colorful, sweet, and quick-cooking
- Zucchini & Yellow Squash – slice lengthwise to prevent slipping through the grates
- Mushrooms – use skewers or grill baskets
- Onions – caramelize beautifully when grilled
- Asparagus – quick, easy, and fancy-looking!
In-season veggies = cheaper + fresher. Shop your local farmer’s market or store sales.
🛒 Metal Skewers with Wooden Handles – reusable, safe, and eco-friendly.
For the freshest and most affordable veggie options to toss on the grill, check out our seasonal produce guide: what to buy each month so you can shop smart all year long.
Prep & Grill
- Slice veggies uniformly for even cooking.
- Toss with olive oil, salt, pepper, and optional herbs like rosemary or thyme.
- Grill over medium-high for 3–5 minutes per side, flipping once.
Pro Tip: Use a cast iron grill pan if you’re cooking indoors or on a stovetop.
Budget-Friendly Grilling Tips
Want to keep your plant-based grill nights affordable? Here’s how:
1. Buy in Bulk
Stock up on tofu, tempeh, and pantry staples like soy sauce when they’re on sale.
2. Use Cashback Apps
Save more by shopping with Rakuten (get a $30 sign-up bonus) or BeFrugal ($10 bonus). These apps give you cash back at stores like Walmart, Target, and Whole Foods.
🛒 Sign up for Rakuten or BeFrugal before your next grocery trip.
3. Make Your Own Marinades
Skip the pricey bottles and make custom marinades using oil, vinegar, garlic, and spices from your pantry.
4. Grill Once, Eat Twice
Double your recipe and store leftovers in meal prep containers for lunch the next day.
👉 Glass Meal Prep Containers with Lids — eco-friendly and perfect for leftovers.
Sample Meal Plan: 5 Nights of Grilled Goodness
Here’s a weeknight-friendly, budget-conscious meal plan using everything you’ve grilled:
- Monday: Grilled tofu with bell peppers and rice
- Tuesday: Tempeh BBQ skewers with mushrooms and squash
- Wednesday: Grilled veggie wraps with hummus and spinach
- Thursday: Tofu grain bowls with roasted corn and salsa
- Friday: Tempeh and grilled asparagus salad with balsamic drizzle
Meal prep once, relax all week. These meals mix and match beautifully.
Don’t Forget to Maximize Your Grocery Savings
Before we wrap up, a quick reminder: if you’re shopping for tofu, tempeh, veggies, and grilling gear, don’t miss out on cashback from Rakuten or BeFrugal. You’ll save on stores you’re already using, and those sign-up bonuses ($30 from Rakuten, $10 from BeFrugal) can cover a few packs of tofu — or a great grill basket!
Get Our Free Budget Recipe Booklet
Looking for more affordable, easy meals? Grab our free 25 Budget-Friendly Recipes booklet and stock your kitchen with even more time- and money-saving inspiration.
👉 Click here to get your free recipe guide.
You Can Grill Every Night Without Going Broke
Learning how to grill tofu, tempeh, and vegetables is the easiest way to elevate your summer meals without stretching your budget. With simple ingredients, a few go-to marinades, and a grill (or pan), you can create flavorful, satisfying dinners that keep your wallet and your tastebuds happy.
So light the grill, marinate your tofu, and savor those smoky, budget-friendly bites.
