High Protein BBQ Tofu

Elevate your plant-based meals with this irresistible High Protein BBQ Tofu recipe, a perfect balance of smoky, tangy, and savory flavors. Made with extra-firm tofu that's marinated in a blend of soy sauce, garlic powder, smoked paprika, and other bold seasonings, this dish is baked to golden perfection before being slathered in a rich BBQ sauce and caramelized to crispy-edged bliss. With just 15 minutes of prep time and straightforward instructions, it’s an easy yet satisfying meal idea for vegans, vegetarians, or anyone seeking a high-protein, meat-free option. Serve this flavorful BBQ tofu alongside grilled veggies, rice, or a crisp garden salad for a wholesome and hearty dinner that will leave everyone coming back for seconds. Perfect for weeknight meals or meal prep, this protein-packed recipe is as nutritious as it is delicious.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 1 cup BBQ sauce
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 0.5 tsp black pepper
• 2 tbsp cornstarch
• 2 tbsp water
• 1 tbsp chopped fresh parsley (optional, for garnish)

Directions

Step 1

Start by pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place a heavy object on top. Let it sit for about 15 minutes.

Step 2

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 3

In a small mixing bowl, combine soy sauce, olive oil, garlic powder, onion powder, smoked paprika, and black pepper to create a marinade.

Step 4

Cut the pressed tofu into 1-inch cubes and gently toss them in the marinade. Let the tofu sit for at least 10 minutes to absorb the flavors.

Step 5

While the tofu is marinating, mix cornstarch and water in a small bowl to create a slurry. Set it aside.

Step 6

Arrange the marinated tofu cubes on the prepared baking sheet, ensuring they are evenly spaced. Bake for 20 minutes, flipping halfway through baking time to ensure even cooking.

Step 7

After 20 minutes, remove the tofu from the oven and brush the cubes generously with BBQ sauce, reserving some sauce for later.

Step 8

Return the tofu to the oven and bake for an additional 15-20 minutes, or until the edges are caramelized and crispy.

Step 9

While the tofu finishes cooking, if desired, warm the remaining BBQ sauce and mix with the cornstarch slurry in a small pot over medium heat until the sauce thickens slightly.

Step 10

Once the tofu is done, remove it from the oven and let it cool for a few minutes before serving.

Step 11

Transfer the BBQ tofu to a serving platter and drizzle with the thickened BBQ sauce. Garnish with freshly chopped parsley, if using.

Step 12

Serve the high protein BBQ tofu hot with your favorite sides like grilled vegetables, rice, or a fresh salad.

Nutrition Facts

Serving size	737.9 grams (737.9g)

Amount per serving	% Daily Value*
Calories	1095

Total Fat 46.20g	59%
Saturated Fat 7.00g	35%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 1947mg	85%
Total Carbohydrate 103.50g	38%
Dietary Fiber 18.40g	66%
Total Sugars 61.00g
Protein 73.30g	147%

Vitamin D 0IU	0%
Calcium 2894mg	223%
Iron 15mg	83%
Potassium 1683mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.0%

Protein: 26.1%

Carbs: 36.9%