Tofu Satay with Protein Peanut Sauce

Recipe by @sobodyuk

Tofu Satay with Protein Peanut Sauce

A delicious way to eat tofu.

Satay is an Indonesian dish where marinaded tofu/meat/paneer is simply skewered & grilled. Protein heaven! It is quick to make (under 15 mins), tasty & very easy. Not much effort is required to make a delicious healthy high protein, low carb meal.

Since tofu is rather delicate, I have chosen to cut thick tofu slices & not skewer them, but you can if you prefer.

To add even more protein to this dish I have added protein powder to the accompanying peanut sauce. Pulsin' soya protein, hemp & pea protein powders work well.

Serves: 2 (makes 6 tofu slices)

Prep Time: if manually chopping, 8 minutes if using a blender or food processor. Marinade 30 minutes-1hr (I sometimes marinade overnight)

Cook Time:


  • ¾ lb firm tofu


  • 2 lemongrass stalks, trimmed & finely chopped
  • 3 tsp fresh root ginger, finely chopped
  • 2 plump garlic cloves, peeled & crushed
  • 1 red chili, deseeded if you like it less hot, finely chopped
  • 1½ tsp ground cumin
  • 2 tsp ground coriander
  • ½ tsp ground turmeric
  • ½ tsp honey or agave
  • 3 tbsp tamari or soy sauce
  • 1 tbsp rapeseed oil or olive oil

Peanut satay sauce:

  • ½ cup sugar-free smooth peanut butter
  • ½ cup coconut milk
  • ¾ tbsp tamari or soya sauce
  • 2 tsp lime juice
  • ½ tsp chili flakes
  • 1½ tbsp protein powder (Pulsin' soya, hemp & pea derived protein powder work well).
  • 2 slices of chili, lime wedges


  1. If you are using wooden skewers, soak them for about 20-30 mins in cold water so that they do not burn when you cook the satay.
  2. Make the marinade. Finely chop the lemon grass, ginger, chilies & mix with crushed garlic in a bowl. Add the ground cumin, coriander, turmeric, honey or agave, lime juice, tamari or soya sauce, rapeseed or olive oil. Alternatively, you can blitz this all in a food processor to form a paste.
  3. Prepare the protein. Slice the tofu into thick slices about ½ inch thick (or cubes if you are skewering them).
  4. Coat the tofu with the satay marinade for at least 30 minutes in the fridge.

To make the satay protein-enriched peanut sauce:

  1. Put the peanut butter, coconut milk, chili flakes, tamari or soya sauce, lime juice & protein powder of choice into a small saucepan, & on a low heat melt the peanut butter & mix all the ingredients together to form a thick sauce. Pour into a bowl & decorate with 2 slices of fresh red chili.
  2. Broil marinaded tofu slices for about 4-5 mins each side. (Note: these are also great on the barbecue).
  3. Season with a twist of ground black pepper. Serve with warm protein peanut satay sauce, wedges of lime (the sharpness contrasts beautifully with the creaminess & spicy marinade) & salad. Makes a high protein great low carb snack or packed lunch when cool!

Recipe by @sobodyuk

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