BBQ Tofu Bowls
These vegan BBQ tofu bowls are made with just 6 simple everyday ingredients. You’ll need tofu, BBQ sauce, brown rice, broccoli, pineapple and red onion. This recipe is healthy, easy to make, works well for food prep and is packed with flavour and nutrition!
- simple 6 ingredient recipe for an easy meal
- easily customizable with optional add-ins
- dietary needs: vegan, oil-free, nut-free, can be gluten-free
- nutrition features: high-protein, high-fiber
- great for meal prep!
Ingredient & Substitution Notes
- Tofu: Firm or extra-firm tofu works best here or can be swapped for marinated tempeh or or BBQ chickpeas.
- BBQ Sauce: Any kind works! I used a store-bought BBQ sauce (if you’re vegan, watch for added milk or anchovy in the ingredients) but you could also use this homemade BBQ sauce recipe.
- Rice: Use any kind you like, such as brown rice or basmati, or swap for another grain like farro or quinoa. For a low-carb option, you can use cauliflower rice.
- Red Onion: I recommend sticking to red onion as is naturally sweet and roasts really nicely.
- Pineapple: Canned or fresh pineapple works.
Complete list of ingredients with amounts is located in the recipe card below.
Before You Start: Consider pressing the tofu for a better baked result. It’s easy to do! Fold the block in a dish towel and place a heavy object on it and let it sit for 30 minutes to squeeze out excess water. For more info on pressing tofu, check out this guide on how to press tofu.
Step 1. If you don’t have rice prepared, start cooking that now. I like basmati or jasmine rice in this recipe but you can use brown rice, wild rice or any other grain you enjoy.
Step 2. Cut the tofu into cubes or triangles and toss with half of the BBQ sauce in a bowl or bag
Line a baking sheet with parchment paper and add the tofu to the pan. Bake for 20 minutes at 425 F.
Step 3. While the tofu is baking, roughly slice the red onion. After the tofu has been in the oven for 20 minutes, pull from the oven and push the pieces to one side of the pan.
Drizzle the remaining BBQ sauce over the tofu and mix to coat. Add the red onion to the other side of the pan. Place the tofu and red onion back in the oven for another 20 minutes.
Step 4. While the tofu red onion are roasting, steam the broccoli. Bring a pot of water with a steamer basket to a boil, then add the broccoli and steam for 4-5 minutes until cooked al dente.
If you’d to make an additional sauce for the bowls, like the tahini ranch dressing from this BBQ chickpea salad, make that now as well.
Once everything is done, add it all to a bowl, drizzle with a little additional BBQ sauce and dig in!
This is a very simple recipe but can easily be amped up with a few extra ingredients. My top pics are corn and avocado!
- diced cucumber
- diced bell peppers or roasted red peppers
- roasted sweet potato or oil-free baked fries
- black beans, kindney beans or chickpeas
- tofu ranch or tahini ranch dressing
Notes & Tips
- Assembled bowls can be stored in the fridge for up to 4 days. Enjoy cold or warm in the microwave until heated to your preference.
- If you can’t do soy or don’t like tofu, swap it for these bbq chickpeas.
- If you don’t have pineapple on hand or prefer a different ingredient, corn makes a great substitute!
- This sweet and spicy tofu would also go well with this recipe.
- 1 350 g block of extra-firm tofu, cut into cubes or triangles
- 2/3 cup BBQ sauce
- 2 cups pineapple tidbits or chunks (or approx. 1/2 cup per bowl)
- 4 cups chopped broccoli (or approx. 1 cup per bowl)
- 2 red onions, sliced into large chunks (or approx. 1/2 an onion per bowl)
- 2 cups cooked rice (or approx. 1/2 cup per bowl)
- Optional: Press the tofu before use. To press it, either use a tofu press or fold the block up in a dish cloth, put it on a plate and place a heavy object on it for 20-30 minutes.
- If you don’t have rice prepared, start cooking that now according to package instructions. You can use brown rice, basmati rice or any other rice or grain you enjoy.
- If you have the time, cube the tofu or cut it into triangles, mix with half of the BBQ sauce in a bowl or bag and marinate for 1-2 hours. This step is optional but will help the tofu absorb more flavour. If you didn’t plan ahead for this step, no problem, the tofu will still be good without the extra marinating time! Mix the tofu with the bbq sauce in a bowl and proceed.
- Preheat the oven to 425 F.
- For easy clean up, line a baking tray with parchment paper. Spread the tofu in a single layer on the tray and bake for 20 minutes.
- While the tofu is baking, peel and slice the red onion into chunks, chop the broccoli into small florets and prepare the pineapple for later.
- After 20 minutes, pull the tofu from the oven and push the pieces to the side of the tray. Add the rest of the bbq sauce to the tofu on the pan and mix to combine. Spread the chopped red onion on the other half of the pan and sprinkle with a pinch of salt and pepper, if desired. Place the tray back in the oven for another 20 minutes.
- While the onion and tofu are roasting, steam the broccoli. Bring a pot of water with a steamer basket to a boil and add the broccoli. Cover and steam for 3-5 minutes or until cooked al dente. Prepare the pineapple as well. If you’re using canned pineapple, drain and chop if needed. If you’re using fresh pineapple, chop into bite-sized pieces.
- Once everything is ready, divide the ingredients between 4 serving bowls or food storage containers, top with a little extra BBQ sauce and enjoy.
Additional Ingredient Options: Avocado, corn, cilantro, steamed or sautéed greens, roasted sweet potato, black beans, tahini ranch dressing.
Storing: Assembled bowls can be stored in the fridge for up to 4 days. Enjoy cold or reheat in the microwave as needed.
- Serving Size: 1 bowl
- Calories: 355
- Sugar: 15 g
- Sodium: 175 mg
- Fat: 9 g
- Carbohydrates: 50 g
- Fiber: 7 g
- Protein: 21 g
Keywords: bbq tofu bowl, vegan bbq tofu
Originally published October 19, 2018.