BBQ Tofu Bowls
on Mar 15, 2021, Updated Aug 22, 2024
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These vegan BBQ tofu bowls are made with just 6 simple everyday ingredients – tofu, BBQ sauce, brown rice, broccoli, pineapple and red onion!
They’re perfect for a quick and easy plant-based meal that’s high in protein.
Tofu is always a welcome addition to bowls. It’s a great source of plant-based protein and so versatile. You can also try it in these Sweet Potato Tofu Bowls, Avocado Mango Tofu Bowl, Peanut Tofu Bowls and Sriracha Baked Tofu Rice Bowls.
Recipe Highlights
- Simple 6-ingredient recipe for an easy meal.
- Customize with add-ins.
- Vegan, oil-free, nut-free, can be gluten-free.
- High in protein, high-fiber.
- Good for meal prep.
Ingredients
- Tofu: Firm or extra-firm tofu works best here or can be swapped for the marinated tempeh in these Baked Tempeh Brown Rice Bowls or the BBQ chickpeas from this Vegan BBQ Chickpea Salad. This Sweet and Spicy Tofu would also work well in this recipe.
- BBQ Sauce: Any kind works! I used a store-bought BBQ sauce, just watch for added milk or anchovy in the ingredients if you’re vegan.
- 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 easy cauliflower rice.
- Red Onion: I recommend sticking to red onion as is naturally sweet and roasts really nicely.
- Pineapple: Canned or fresh pineapple works.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Step-by-Step Instructions
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 or tofu ranch from these Buffalo Cauliflower Wraps, make that now as well. This Cilantro Tahini Dressing would work well too.
Once everything is done, add it all to a bowl, drizzle with a little additional BBQ sauce and dig in!
Additional Ingredients
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
- cilantro
- romaine
- edamame
- corn
- avocado
- spinach
Storing
- 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.
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Vegan BBQ Tofu Bowls
Ingredients
- 350 g block of extra-firm tofu, cut into cubes or triangles
- 2/3 cup BBQ sauce
- 2 cups pineapple tidbits of 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 of choice, or approx. 1/2 cup per bowl
Instructions
- 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.
- Mix the tofu with the bbq sauce in a bowl.
- 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.
Video
Notes
Nutrition
Originally published October 19, 2018.
Great flavors!
Does anyone have a bbq sauce recipe they love? I prefer making over buying. Thanks!
This sauce was originally posted with these bowls but I haven’t made it or tested it in many years but you can try it if you like! If not, I’m sure there are some great options online.
3/4 cup ketchup
1/3 cup water
1/4 cup white vinegar
1/4 cup pure maple syrup
2 tbsp soy sauce or gluten-free tamari
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp paprika
optional, for spicy BBQ sauce: 1/4-1/2 tsp red pepper flakes or cayenne powder
Heat over medium-low heat until reduces/thickens.
That was very nice ! Good change with the pineapple. But I still struggle to make a tasty tofu ….
Quick question, do you roast the pineapple as well, doesn’t mention putting the pineapple in with the red onion but looks like it’s roasted on the tray in the photo! many thanks
Sometimes I mix it in just to warm it up but that’s optional! You can if you like when you add the red onion. Thanks!
This dish is taste amazing and so easy to make. We roasted the broccoli and my husband loves it is now one of our main dishes for dinner. thank you!
That’s awesome, Cindy! Thanks so much for the review.