For a long time I wasn’t excited about tofu. Out of the package it can look unappealing and tastes fairly neutral. But tofu is a versatile, protein-rich base for vegetarian meals—what it needs is a little attention. Proper preparation transforms it into something flavorful and satisfying. These BBQ tofu veggie bowls use a hearty homemade barbecue sauce and crisp vegetables to turn tofu into a dish even skeptics will enjoy.
The two steps I always use to get great texture from tofu are pressing out excess moisture and baking before saucing. To press the tofu, unwrap an extra-firm block and wrap it in a clean dish towel. Place something heavy on top—such as a cast-iron skillet or a heavy baking dish—and let it sit for 10 to 20 minutes. This step firms the tofu so it holds up during cooking and soaks up sauces better.
After pressing, cut the block into cubes and arrange them on a rimmed baking sheet coated with nonstick spray. Bake at 350°F (175°C) for 20–25 minutes, flipping halfway through. Baking dries the exterior slightly, giving the tofu a more appealing texture and helping it crisp when tossed with sauce.
This recipe pairs the BBQ tofu with simple sautéed vegetables—broccoli, carrots, and snap peas are my favorites—but feel free to use any vegetables you prefer. Finish with sliced green onions and sesame seeds for contrast in flavor and texture. The barbecue sauce is rich, slightly sweet, and tangy; if you need the meal to be fully vegan, choose a vegan Worcestershire sauce, as not all brands are vegan-friendly.
The recipe below includes clear instructions and a list of ingredients. The BBQ sauce stores well in the refrigerator for up to two weeks, making this an excellent dish to prepare in batches for quick lunches or dinners. These bowls are filling, healthy, and ideal for anyone looking to enjoy a meatless meal that doesn’t skimp on flavor.
- Tofu and Sauce
- 14 oz. block extra-firm tofu
- 1 tbsp. oil
- 1/2 yellow onion, diced
- 3 cloves garlic, minced
- 1/4 cup molasses
- 1 cup ketchup
- 1/2 cup brown sugar
- 1/4 cup apple cider vinegar
- 1 tbsp. Worcestershire sauce* (choose a vegan brand if needed)
- 2 tsp. smoked paprika
- 1 tsp. chili powder
- 2 tbsp. yellow mustard
- 1/4 tsp. ground black pepper
- A few dashes hot sauce, to taste
- Vegetables
- 2 tbsp. olive oil
- 2 carrots, peeled and sliced
- 2 broccoli crowns, cut into florets
- 6 oz. snap peas or snow peas, halved
- 1/2 tsp. salt
- 1/4 tsp. freshly ground black pepper
- Preheat oven to 350°F (175°C). Lightly spray a rimmed baking sheet with nonstick cooking spray.
- Remove the tofu from its packaging and wrap in a clean dish towel. Place a heavy object on top and press for 10–20 minutes to remove excess moisture.
- Cut the pressed tofu into cubes and arrange them on the prepared baking sheet. Bake 20–25 minutes, turning once halfway through so the pieces brown evenly.
- While the tofu bakes, make the sauce: heat 1 tbsp oil in a small saucepan over medium heat. Sauté the diced onion and minced garlic until soft, about 3–4 minutes. Add the molasses, ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, smoked paprika, chili powder, mustard, black pepper, and hot sauce. Stir and bring to a gentle simmer, then reduce heat and keep warm.
- To prepare the vegetables, heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the sliced carrots and cook 2–3 minutes before adding the broccoli florets and snap peas. Season with salt and pepper and sauté until the vegetables are crisp-tender, about 5–7 minutes, stirring occasionally.
- Add the baked tofu to the skillet with the vegetables. Pour about half of the BBQ sauce over the tofu and vegetables and toss gently to coat. Add more sauce to taste. Reserve any unused sauce in a sealed container in the refrigerator for up to two weeks.
- Serve the bowls hot, garnished with sliced green onions and sesame seeds if desired. Enjoy!
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