“Barbecued” Tofu | Whole Living Eat Well

Samantha Collins

January 5, 2025
No Comments
Medically Reviewed

In This Article

For a tasty, plant-based BBQ option, try this “Barbecued” Tofu. Marinated in a smoky barbecue sauce and grilled to perfection, this tofu has a delicious charred flavor that’s perfect for BBQ lovers. Ideal for summer cookouts or a cozy indoor grill, this dish is a flavorful alternative that even meat-eaters will enjoy!

"Barbecued" Tofu

Course: MainCuisine: American

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

180

kcal

Savory and smoky tofu marinated in a rich barbecue sauce, then grilled to perfection for a flavorful bite.

Ingredients

1 block (14 oz) firm tofu, pressed and cut into 1/2-inch slices
1/2 cup barbecue sauce (store-bought or homemade)
1 tablespoon olive oil
1 tablespoon soy sauce
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1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste

Directions

Prepare the Marinade: In a bowl, mix together the barbecue sauce, olive oil, soy sauce, smoked paprika, garlic powder, onion powder, salt, and pepper.
Marinate the Tofu: Place the tofu slices in a shallow dish or resealable bag. Pour the marinade over the tofu, ensuring each slice is well-coated. Let marinate for at least 30 minutes for optimal flavor.
Preheat the Grill or Skillet: Heat a grill or grill pan over medium heat. Lightly oil the grates or pan to prevent sticking.
Grill the Tofu: Place the marinated tofu slices on the grill and cook for about 3-5 minutes on each side, or until you get nice grill marks and the tofu is heated through. Baste with additional barbecue sauce during grilling if desired.
Serve: Serve the “Barbecued” Tofu hot, with extra barbecue sauce on the side, and enjoy with your favorite BBQ sides.

Notes

Nutrition Facts (per serving):
Protein: 10 g
Fat: 8 g
Saturated Fat: 1 g
Carbohydrates: 12 g
Fiber: 2 g
Sugar: 7 g
Sodium: 400 mg

This “Barbecued” Tofu is a delicious and satisfying alternative for anyone looking to enjoy BBQ flavors in a plant-based meal. With its smoky, tangy flavor, it’s a healthy choice for both grilling enthusiasts and tofu lovers alike. Perfect for a backyard BBQ or an easy dinner option!

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Medical disclaimer. This article is for educational purposes and reflects general information, not personalised medical advice. Reference ranges vary between laboratories and individuals. Always discuss test selection and results with a qualified healthcare professional before making changes to your care.

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