BBQ Tofu Recipe: A Delicious and Healthy Alternative to Meat

bbq tofu recipe

If you’re looking for a tasty and healthy alternative to meat, then look no further than BBQ tofu! Not only is it a great source of protein, but it’s also low in fat and high in nutrients. In this article, we’ll show you how to make a delicious BBQ tofu recipe that’s sure to impress your friends and family.


To make this BBQ tofu recipe, you’ll need the following ingredients:

  • 1 block of firm tofu
  • 2 tablespoons of olive oil
  • 1/4 cup of BBQ sauce
  • 1 tablespoon of soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of smoked paprika
  • Salt and pepper to taste


Before you start cooking, you’ll need to prepare your tofu. Here’s what you need to do:

  1. Drain the tofu: Remove the tofu from its packaging and drain any excess liquid. Place the tofu on a plate lined with paper towels to absorb any remaining moisture.
  2. Press the tofu: To remove even more moisture, you can press the tofu. Place the tofu between two plates and put something heavy on top, such as a can of beans. Let it sit for 15-30 minutes.
  3. Cut the tofu: Cut the tofu into slices that are about 1/2 inch thick.


Now that your tofu is prepared, it’s time to start cooking! Here’s what you need to do:

  1. Heat the oil: In a large skillet, heat the olive oil over medium-high heat.
  2. Add the tofu: Once the oil is hot, add the tofu slices to the skillet. Cook the tofu for 2-3 minutes on each side, or until it’s golden brown.
  3. Mix the sauce: While the tofu is cooking, mix together the BBQ sauce, soy sauce, honey, smoked paprika, salt, and pepper in a small bowl.
  4. Add the sauce: Once the tofu is golden brown, pour the BBQ sauce mixture over the tofu slices. Use a spoon to coat the tofu evenly.
  5. Cook the tofu: Reduce the heat to low and cook the tofu for another 2-3 minutes, or until the sauce has thickened and the tofu is heated through.


Your BBQ tofu is now ready to serve! Here are some serving suggestions:

  • Serve with a side of steamed vegetables, such as broccoli or green beans.
  • Serve on top of a salad for a healthy and filling meal.
  • Serve on a burger bun with lettuce and tomato for a tasty vegan burger.

Health Benefits

Not only is this BBQ tofu recipe delicious, but it’s also very healthy! Tofu is a great source of protein, and it’s also low in fat and high in nutrients. Here are some of the health benefits of tofu:

  • It’s a good source of protein: Tofu is a great alternative to meat, as it’s a complete protein source that contains all the essential amino acids.
  • It’s low in fat: Tofu is very low in fat, making it a great option for those who are watching their fat intake.
  • It’s high in nutrients: Tofu is a good source of calcium, iron, and other important nutrients.

Tips and Tricks

Here are some tips and tricks to make your BBQ tofu even more delicious:

  • Use firm tofu: Firm tofu works best for this recipe, as it holds its shape well when cooked.
  • Use a good BBQ sauce: The key to this recipe is the BBQ sauce, so make sure you use a good quality sauce that you enjoy.
  • Adjust the seasoning: Feel free to adjust the seasoning to suit your taste
  • you can add more or less smoked paprika depending on how smoky you want the tofu to taste.


Here are some variations of this BBQ tofu recipe that you can try:

  • Add some spice: If you like your food spicy, add some chili powder or cayenne pepper to the BBQ sauce mixture.
  • Use different sauces: You can use different sauces to change the flavor of the tofu. For example, you could use teriyaki sauce or sweet and sour sauce instead of BBQ sauce.
  • Add veggies: You can add some veggies to the skillet along with the tofu, such as sliced bell peppers or onions.


BBQ tofu is a delicious and healthy alternative to meat that’s easy to make and versatile. Whether you’re a vegan, vegetarian, or just looking to cut back on your meat intake, this recipe is sure to please. Give it a try and see for yourself!


Is tofu a good source of protein?

  1. Yes, tofu is a great source of protein, as it contains all the essential amino acids.

Is BBQ tofu healthy?

  1. Yes, BBQ tofu is a healthy option, as tofu is low in fat and high in nutrients.

Can I freeze BBQ tofu?

  1. Yes, you can freeze cooked BBQ tofu. Just let it cool down to room temperature, then place it in an airtight container and store it in the freezer.

How long does BBQ tofu last in the fridge?

  1. Cooked BBQ tofu will last for 3-4 days in the fridge if stored in an airtight container.

Can I grill BBQ tofu instead of cooking it on the stove?

  1. Yes, you can grill BBQ tofu. Just brush the tofu with the BBQ sauce mixture and grill it over medium heat for 2-3 minutes on each side, or until it’s heated through.

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