BBQ Tofu

Who said BBQ flavors had to be reserved for meat? When it comes to plant-based eating, BBQ tofu is right up there.

One of tofu’s greatest assets, aside from its high protein and nutrient content, is its ability to soak up any and all flavors it’s paired with.

Today’s tofu has crispy edges and a smoky flavor that makes it difficult to have just one bite. Pair it with our simple and warming cauliflower mash recipe and you have yourself some major comfort food!

Is BBQ Tofu Vegan?

Yes, it is! We use tofu, olive oil, and a handful of simple spices to create this mouthwatering recipe. All plants, full flavor! 👊

Is this BBQ Tofu Gluten-Free?

Yes it is! The recipe uses tofu – which is naturally gluten-free – olive oil, and spices. No gluten, no problem!

What is BBQ Tofu Made Of?

We use the following ingredients to make this BBQ tofu:

• Paprika
• Tofu, block (10oz)
• Salt
• Pepper
• Garlic powder
• Onion powder
• Chili powder
• Cayenne pepper
• Olive oil, for sautéing

How to Make BBQ Tofu

This is a very easy recipe that takes very little prep!

Start by making the BBQ rub. Add paprika, salt, pepper, garlic powder, onion powder, chili powder, and cayenne pepper to a mixing bowl, and mix.

After this, heat a sauté pan on high heat with a drizzle of olive oil. When hot, add the tofu and pour over as much of the BBQ rub as you like. You’ll have some left over for future dishes! Sauté until crisp.

Serve the tofu with our cauliflower mash and vegetables of your choice!

Tips for the Best BBQ Tofu

This recipe is great if you like a little spicy kick! 🌶️ If you don’t like your rub too spicy, test it before adding the chili powder and cayenne pepper. You may need to adjust these two based on your preference.

Meanwhile, if you like a little sweetness with your BBQ flavor, add a little monk fruit or coconut sugar to the rub.

FAQ

How Long Does BBQ Tofu Last?

If you have some leftovers, then this tofu will last for up to 5 days in the fridge. This also makes it great for meal prep!

Allow it to cool completely before transferring it to an airtight container and storing it in your fridge.

Can You Freeze BBQ Tofu?

We recommend enjoying this tofu fresh or from the fridge (see above), because freezing tofu will change its consistency – it will become a little chewier. However, you can freeze it if you have a lot and want to prolong its life.

If you do this, allow the tofu to cool completely first, then place it in a freezer bag or an airtight container and freeze as usual.

In the freezer, it will last for up to 2 months. When you are ready to use it, allow it to thaw in the refrigerator overnight, then heat thoroughly in the microwave or on the stove.

Is Tofu Healthy?

You’d better believe it!

Tofu is high in fiber, low in saturated fat, and one of the best plant-based sources of protein, with around 8g protein per 100g. It’s also a complete protein, meaning it has all nine essential amino acids that the body cannot produce itself.

To make matters better, did you know that 1/2 cup of tofu contains 400-450mg calcium? Compare this to one cup of regular cows milk (which contains 305mg calcium)… Just saying. Keep in mind, the daily calcium requirement for adults is 1,000mg.

Finally, tofu is a soy product and, unless you have been misinformed, soy is actually very good for you.

It can boost heart health and protect you from several diseases, including certain cancers. You can read more on this in our guide, Is Soy Bad for You?

Looking for more high-protein vegan recipes? Check out these!

Tofu Cauliflower Skewers with Almond Sauce

Vegan Indian Curry

Vegan Meatloaf

Protein Chocolate Chunk Cookies

Cookie Dough Protein Bars

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag your photos with @healthiir on Instagram! We’d love to see your creation. Let’s eat!