Healthy Barbecued Tofu

This Healthy Barbecued Tofu recipe is a great protein alternative to meat. Tofu or bean curd is coagulated soybeans that resemble a cheese-like texture. There are many types of textures—extra firm, firm, soft, and others (see Tips for Tofu).This tofu recipe uses extra firm and has textured grain to create a more meat-like texture. 

It is an award-winning barbecue tofu recipe and is pleasing to the palate. It uses tofu in a nontraditional way. The key to this healthy dinner recipe is giving the tofu a "meaty" texture, which is explained in Tips for Tofu.

Healthy Barbecued Tofu Recipe


12 oz. of *tofu extra firm textured (frozen, then thawed), drained, and cut into small bite-sized cubes

6 cloves of garlic, crushed or 4 tbsp. of garlic powder

½ cup roasted sesame oil

¼ cup tamari

1 tbsp. poultry seasoning

1 ½ cup barbecue sauce (low sodium)

2 tsp. maple syrup

2 tsp. tamari

12 or more 6” kabob sticks (optional)

1 tbsp. sesame oil

⅛ cup water


  • Tofu could be sliced instead of cubed for a different presentation.
  • Other vegetables (cubed) can be added to kabob.

*See Tips for Tofu


Preheat oven to 400 degrees. Place the oil, garlic, and tofu in mixing bowl. With a wooden spoon, gently mix until tofu is covered with oil and garlic. Pour in tamari and mix well again. Using kabob sticks, slide cubes on sticks and place in an oiled (sesame oil) baking dish.

Sprinkle with poultry seasoning and a little more tamari if there are pieces not coated. Bake tofu uncovered for 30 minutes or until tofu is brown and hard from dehydration. Turn kabobs over at least once during cooking time. Serves 6.

Caution: tamari can have a salty taste, so don’t overuse.

Barbecued Tofu Sauce

In a bowl, add maple syrup, 1 tbsp. tamari, and water to barbecue sauce and mix thoroughly. Adjust to taste.

Pour sauce over tofu. Cover. Bake for 10 additional minutes. Turn over after 5 minutes. Make sure that the cubes are covered with the sauce. The sauce will be soaked into the tofu as the tofu is re-hydrated.

Benefits of Tofu

  • A complete source of protein
  • Low fat/cholesterol
  • Low calorie
  • Protection against hormone-like cancers


This recipe is won the top vegan dish award at an EarthSave potluck dinner.

Organic tofu (tofu grown and processed with harmful pesticides, or genetically modify organisms (GMOs) is recommended.

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