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.
Simple, easy and delicious!
Forgot to rate it.
We love, love, love these barbecue tofu bowls! Making them again today. Thanks for a great recipe.
We made this last night and it was absolutely a winner! Hubby wasn’t sure about the pineapple but it pushed the taste of this dish over the top! Thank you! Will be adding this to our rotation.
Nice! The pineapple is an interesting addition for sure but it really works here! So glad you enjoyed the bowls. Thanks!
This was my first adventure into the world of tofu and I loved it! The directions were easy to follow and the recipe was simple and delicious!
This is a super flavour combo and the dish is so easy to make, too! I added cilantro and some steamed green beans to the mix. Will definitely make again!
That’s great, Jane! Green beans are a perfect addition. So glad you enjoyed!
Pretty good. I wish the veggies + rice were a bit more flavourful though. Easy and healthy recipe though!
Glad you enjoyed it, Paige! It’s a very simple recipe but you could always dress it up with additional spices and flavourings. Thanks for the review!
Am I correct to assume that the onion and tofu should be on separate baking trays?
You can use separate trays or one large tray and just keep separate. You don’t need much room for the onion. Thanks!
Going to make this tonight. Usually when I use tofu I press the moisture out of it. I do not see that step here. Is that because the roasting will remove the water?
It’s just a simple recipe so pressing wasn’t included as it’s not totally necessary. You can press the tofu if you like though, up to you!
This was absolutely delicious and super easy to make. I added a bit of avocado and swapped the pineapple for corn and it was perfect.
This was my first time having tofu and it was lovely with the BBQ sauce. Next time I’m going to marinate it overnight for a fuller flavour. I’m really looking forward to making this again. Thank you so much! 🙂
So glad you enjoyed them! Sounds great with corn!