High Protein Grilled Tofu Skewers
Fire up your grill for these High Protein Grilled Tofu Skewers, a vibrant and flavorful plant-based recipe that’s perfect for summer cookouts or a healthy weeknight dinner. Packed with marinated cubes of protein-rich extra-firm tofu, smoky spices, and a colorful array of veggies like red bell peppers, zucchini, and cherry tomatoes, these skewers are as nutritious as they are delicious. A zesty marinade made with soy sauce, maple syrup, garlic, and lime juice infuses every bite with bold, savory flavors, while a quick trip to the grill adds irresistible charred goodness. Ready in under 40 minutes and topped with fresh cilantro for a finishing touch, these easy-to-assemble skewers are a must-try for vegans, vegetarians, or anyone looking to add a hearty, high-protein meal to their rotation. Perfectly customizable and naturally gluten-free, they’re an irresistible way to enjoy the best of grilling season!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tbsp fresh lime juice
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1 red onion, cut into 1-inch pieces
- 1 red bell pepper, cut into 1-inch pieces
- 1 zucchini, sliced into 1-inch rounds
- 12 cherry tomatoes
- 2 tbsp fresh cilantro, chopped
- 0.5 tsp salt
- 0.25 tsp black pepper
- 8 skewers
Instructions
Press the tofu: Drain the tofu and press it between two plates with a heavy object on top for at least 15 minutes to remove excess moisture.
Prepare the marinade: In a large bowl, whisk together the olive oil, soy sauce, maple syrup, lime juice, minced garlic, ground cumin, ground coriander, smoked paprika, salt, and black pepper.
Cut the tofu: Once the tofu is pressed, cut it into 1-inch cubes.
Marinate the tofu: Add the tofu cubes to the marinade and gently toss to coat. Let them marinate for at least 15 minutes, or up to 1 hour for maximum flavor.
Prepare the vegetables: While the tofu is marinating, prepare the vegetables by cutting the red onion and red bell pepper into 1-inch pieces, and slice the zucchini into 1-inch rounds.
Assemble the skewers: Thread the marinated tofu, red onion, red bell pepper, zucchini, and cherry tomatoes onto the skewers, alternating between tofu and vegetables.
Preheat the grill: Preheat your grill to medium-high heat.
Grill the skewers: Place the skewers on the preheated grill. Cook for about 12-15 minutes, turning occasionally, until the tofu is heated through and grill marks appear on the vegetables.
Serve: Remove the skewers from the grill and garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
2669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 143.5 g | 184% | |
| Saturated Fat | 32.0 g | 160% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 4925 mg | 214% | |
| Total Carbohydrate | 166.5 g | 61% | |
| Dietary Fiber | 46.3 g | 165% | |
| Total Sugars | 90.5 g | ||
| Protein | 205.5 g | 411% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3200 mg | 246% | |
| Iron | 33.4 mg | 186% | |
| Potassium | 8139 mg | 173% | |
*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.
