BBQ Tofu Marinade & Baked BBQ Tofu Recipe With Nutrition
BBQ tofu is a flavorful and protein-packed dish perfect for plant-based diets. To make a delicious BBQ tofu marinade, combine soy sauce, apple cider vinegar, maple syrup, garlic powder, smoked paprika, and your favorite barbecue sauce. Press the tofu to remove excess moisture, cut it into cubes or slices, and marinate it for at least 30 minutes. For baked BBQ tofu, preheat the oven to 400°F (200°C), spread the marinated tofu on a baking sheet, and bake for 25–30 minutes, flipping halfway through for even crispness. This dish is rich in protein, low in fat, and an excellent source of essential nutrients.
BBQ Tofu Marinade recipe
The BBQ tofu marinade recipe is a rich, flavorful concoction designed to infuse tofu with a smoky, tangy taste that mimics traditional barbecue flavors. The marinade typically includes ingredients like soy sauce for its umami depth, apple cider vinegar for a tangy kick, maple syrup or brown sugar for sweetness, and a blend of spices such as smoked paprika, garlic powder, onion powder, and black pepper to create a robust and savory profile. Sometimes, a bit of hot sauce or cayenne pepper is added for a hint of heat. The tofu is pressed to remove excess moisture, then sliced or cubed and soaked in this marinade for several hours or overnight to ensure maximum flavor absorption. The result is tofu that is juicy and deeply flavorful, ready to be cooked to perfection.
Baked BBQ Tofu
Baked BBQ tofu is a delectable dish that transforms marinated tofu into a crispy, caramelized delight. After marinating, the tofu pieces are arranged on a baking sheet lined with parchment paper or a silicone mat to prevent sticking. They are baked at a high temperature, usually around 400°F (200°C), for about 25-30 minutes, flipping halfway through to ensure even cooking. During baking, the marinade thickens and coats the tofu, creating a sticky, flavorful glaze. The heat crisps up the edges, giving the tofu a satisfying texture that contrasts beautifully with its tender interior. This baked BBQ tofu can be enjoyed on its own, as a protein-packed addition to salads and grain bowls, or as a filling for sandwiches and wraps. It’s a versatile, vegan-friendly option that showcases the delightful complexity of barbecue flavors.
BBQ Tofu Marinade & Baked BBQ Tofu Recipe
Equipment
- Cutting board
- Knife
- Mixing bowls
- Whisk
- Measuring cups and spoons
- Baking sheet
- Parchment paper or silicone baking mat
- Tongs or spatula
Ingredients
- 1 block (14 oz) firm or extra-firm tofu
- 1 cup BBQ sauce (store-bought or homemade)
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp maple syrup or honey
- 1 tbsp smoked paprika
- 1/2 tbsp garlic powder
- 1/2 tbsp onion powder
- 1/4 tbsp black pepper
- chopped fresh parsley for garnish
Instructions
Prepare the Tofu
- Drain the tofu and press it to remove excess moisture. This can be done by wrapping the tofu in paper towels or a clean kitchen towel and placing a heavy object on top for 15-20 minutes.
- Once pressed, cut the tofu into 1-inch cubes or slices, as preferred.
Make the Marinade
- In a mixing bowl, whisk together the BBQ sauce, soy sauce, olive oil, apple cider vinegar, maple syrup (or honey), smoked paprika, garlic powder, onion powder, and black pepper until well combined.
Marinate the Tofu
- Place the tofu pieces in a shallow dish or a resealable plastic bag.
- Pour the marinade over the tofu, ensuring all pieces are well-coated. Let it marinate for at least 30 minutes, preferably up to 1 hour for better flavor absorption. You can marinate it in the refrigerator for up to 24 hours if desired.
Bake the Tofu
- Preheat the oven to 400°F (200°C).
- Line a baking sheet with parchment paper or a silicone baking mat.
- Arrange the marinated tofu pieces on the prepared baking sheet in a single layer.
- Bake in the preheated oven for 25-30 minutes, flipping the tofu halfway through, until the tofu is caramelized and slightly crispy on the edges.
Serve
- Remove the tofu from the oven and let it cool slightly before serving.
- Optionally, garnish with chopped fresh parsley.
- Serve the baked BBQ tofu with your favorite sides such as rice, salad, or steamed vegetables.
Notes
BBQ Tofu Marinade Recipe
Ingredients:
- 1 block (14 oz) firm or extra-firm tofu
- 1/4 cup soy sauce or tamari
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 2 tablespoons maple syrup or honey
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon onion powder
- Optional: a pinch of cayenne pepper for heat
Instructions:
- Prepare the Tofu:
- Press the Tofu: Remove the tofu from its package and drain the liquid. Wrap the tofu block in a clean kitchen towel or paper towels. Place it on a plate and set a heavy object (like a cast-iron skillet or a few cans) on top. Let it press for at least 15-30 minutes to remove excess moisture. Alternatively, use a tofu press if you have one.
- Make the Marinade:
- Combine Ingredients: In a medium-sized bowl, whisk together the soy sauce, apple cider vinegar, olive oil, maple syrup, Dijon mustard, minced garlic, smoked paprika, black pepper, onion powder, and cayenne pepper (if using) until well combined.
- Marinate the Tofu:
- Cut the Tofu: After pressing, cut the tofu into cubes, slices, or triangles, depending on your preference.
- Marinate: Place the tofu pieces in a shallow dish or a resealable plastic bag. Pour the marinade over the tofu, making sure each piece is well-coated. Seal the bag or cover the dish with plastic wrap and refrigerate for at least 1 hour, or preferably overnight for maximum flavor.
Try this Air Fryer Asparagus and Tofu Tacos at home.
Baked BBQ Tofu
Ingredients:
- Marinated tofu (from the previous steps)
- 1/2 cup BBQ sauce (store-bought or homemade)
Instructions:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil to prevent sticking.
- Arrange the Tofu:
- Remove the marinated tofu from the refrigerator. Drain off any excess marinade. Place the tofu pieces in a single layer on the prepared baking sheet.
- Bake the Tofu:
- Initial Baking: Bake the tofu in the preheated oven for 20 minutes. This will help the tofu firm up and begin to develop a slightly crispy texture.
- Add the BBQ Sauce:
- Remove the tofu from the oven. Using a brush or spoon, generously coat each piece of tofu with BBQ sauce. Flip the tofu pieces over and coat the other side with BBQ sauce as well.
- Final Baking:
- Return the tofu to the oven and bake for an additional 10-15 minutes, or until the BBQ sauce has caramelized and the tofu is crispy around the edges. Keep an eye on it to prevent burning.
- Serve:
- Remove the tofu from the oven and let it cool slightly before serving. The baked BBQ tofu can be served as a main dish, in sandwiches, wraps, salads, or as a side with other BBQ dishes.
Tips:
- Extra Firmness: For even firmer tofu, freeze the tofu block before pressing. Thaw it completely and then press it as described. Freezing changes the texture, making it chewier and more absorbent.
- Homemade BBQ Sauce: If you prefer, you can make your own BBQ sauce with ketchup, brown sugar, vinegar, Worcestershire sauce, and spices.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the oven or a skillet for best results.
Tofu Marinade Baked BBQ Tofu NUTRITION
- Calories: Approximately 200-300 per serving (depends on portion size and specific ingredients used).
- Protein: 15-20 grams per serving.
- Carbohydrates: 10-15 grams per serving.
- Fiber: 2-4 grams.
- Sugars: 5-10 grams (depends on BBQ sauce).
- Fat: 10-15 grams per serving.
- Saturated Fat: 1-2 grams.
- Cholesterol: 0 mg (tofu is plant-based).
- Sodium: 300-600 mg (depends on BBQ sauce and soy sauce used).
Vitamins:
- Vitamin A: Varies, typically 2-4% of the daily recommended value.
- Vitamin C: Varies, typically 2-4% of the daily recommended value.
- Vitamin K: Varies.
Minerals:
- Calcium: 10-20% of the daily recommended value (tofu is often set with calcium sulfate).
- Iron: 10-20% of the daily recommended value.
- Magnesium: Varies.
Additional Nutrients:
Isoflavones: Phytoestrogens beneficial for heart health.
Omega-3 Fatty Acids: Small amounts if tofu is made with soybeans that are rich in omega-3s.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.
