High Protein BBQ Tofu
Satisfy your cravings with this flavorful and protein-packed High Protein BBQ Tofu recipe! Perfectly roasted cubes of extra-firm tofu are marinated in a smoky blend of soy sauce, garlic powder, smoked paprika, and olive oil, then baked to golden perfection. A generous glaze of your favorite BBQ sauce gives each bite a bold, tangy kick with caramelized edges that will have you coming back for more. With just 15 minutes of prep time and an easy oven-baking method, this recipe delivers a satisfying, plant-based main dish that’s as high in protein as it is in flavor. Garnish with fresh parsley and serve with grilled veggies, rice, or a crisp salad for a wholesome and delicious meal the whole family will love. Perfect for weeknight dinners, meal prep, or any time you want a healthy, crowd-pleasing dish.
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Recipe Information
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)
Instructions
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.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a small mixing bowl, combine soy sauce, olive oil, garlic powder, onion powder, smoked paprika, and black pepper to create a marinade.
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.
While the tofu is marinating, mix cornstarch and water in a small bowl to create a slurry. Set it aside.
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.
After 20 minutes, remove the tofu from the oven and brush the cubes generously with BBQ sauce, reserving some sauce for later.
Return the tofu to the oven and bake for an additional 15-20 minutes, or until the edges are caramelized and crispy.
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.
Once the tofu is done, remove it from the oven and let it cool for a few minutes before serving.
Transfer the BBQ tofu to a serving platter and drizzle with the thickened BBQ sauce. Garnish with freshly chopped parsley, if using.
Serve the high protein BBQ tofu hot with your favorite sides like grilled vegetables, rice, or a fresh salad.
Nutrition Facts
Calories |
1095 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.2 g | 59% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1947 mg | 85% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 61.0 g | ||
| Protein | 73.3 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2894 mg | 223% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 1683 mg | 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.
