Enjoy a cookout in the comfort of your own home with these delicious BBQ tofu bowls. These balanced bowls feature pan-fried BBQ tofu and a crunchy kale slaw on a bed of quinoa, all topped with honey mustard vinaigrette.
If you love all things BBQ and tofu, these bowls are for you! They feature pan-fried BBQ tofu (but you can use baked BBQ tofu too!), a simple kale and cabbage slaw, and quinoa.
These bowls are balanced, perfect for meal prep, and taste like a summer barbecue in a bowl. I use storebought BBQ sauce to save on prep time, but homemade BBQ sauce is also delicious here.
If you like my BBQ tofu sandwich recipe, then you will love these BBQ tofu bowls because the tofu is cooked using a similar method.
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Ingredients
- Tofu: I recommend using extra-firm or super-firm tofu for the best texture.
- BBQ sauce: The BBQ marinade works best with sweet barbecue sauce, such as Kinder's BBQ sauce or Sweet Baby Ray's.
- Coleslaw: The slaw is made with coleslaw blend (I use storebought to cut back on prep time) and curly kale. I add in chickpeas and pumpkin seeds for extra protein. Lacinato (dinosaur) kale would also work here.
- Quinoa: Choose any color of quinoa. An equal amount of rice or couscous also works. I recommend cooking quinoa in vegetable broth for the best flavor.
- Honey mustard vinaigrette: This is sweet and tangy, with a base of apple cider vinegar, whole grain mustard, honey, and olive oil. It's use in the slaw/salad and is drizzled on top of the bowls.
Tofu marinade
The best way to make flavorful BBQ tofu is to marinate it. This BBQ marinade is made with sweet BBQ sauce, hot sauce, and apple cider vinegar. You can also use my baked BBQ tofu recipe for a baked option.
Press the tofu using a tofu press for at least 10 minutes before marinating it. Pressing tofu removes water from the tofu, which allows it to absorb the marinade more readily.
As the tofu marinates, it takes on the flavor of the BBQ sauce. Marinate the tofu for at least 30 minutes and up to 24 hours.
Variation: If you prefer vinegar or mustard-based sauces (or any sauce that isn't "sweet"), I recommend replacing the apple cider vinegar with an equal amount of vegetable broth.
Cooking the tofu
Heat a cast iron skillet over medium-high heat. Add olive oil or any neutral oil, like canola or vegetable oil.
Once hot, add the cubes of tofu without the marinade. Don't add the tofu until the pan is completely hot or it might stick. A regular skillet can also be used for this.
Cook over medium-high heat until golden brown on one side, about 2-3 minutes. Flip and repeat on all sides.
Tofu cooking tip: To keep the tofu from sticking to the skillet, don't flip it until it is completely browned on one side.
Storage tips
- There are two ways to store leftovers. Either store the quinoa and tofu together (warm components) and the salad separately (cold component), or portion out into meal prep containers and serve everything chilled.
- Reheat leftover tofu on the stovetop over medium heat until crisp. You can also reheat it in the microwave.
More Southern-style vegetarian recipes
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Recipe
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BBQ Tofu Bowls
Ingredients
BBQ Tofu
- 14 ounce block extra firm tofu
- ⅓ cup sweet barbecue sauce of choice plus more for topping
- ¼ cup apple cider vinegar
- 1 teaspoon hot sauce optional
- 1 tablespoon neutral oil
Kale Cabbage Slaw
- 4 leaves curly kale about 4 ounces
- olive oil as needed
- 2 cups coleslaw mix or shredded cabbage
- 15 ounce can chickpeas drained and rinsed
- ¼ cup pumpkin seeds
- 1 tablespoon hemp hearts optional
Honey Mustard Vinaigrette
- ¼ cup olive oil
- ¼ cup apple cider vinegar
- 2 tablespoons mayonnaise
- 1 heaping tablespoon stone ground mustard
- 1 heaping tablespoon honey adjust to taste
- kosher salt to taste
Bowl Assembly
- 1 cup dry quinoa
- 1 ¾ cups vegetable broth or water
- kosher salt to taste
- 3 chopped pickles for serving
Instructions
- Press the tofu for 10 minutes. To do this, use a tofu press or place tofu between two plates. Weigh down the top plate with a bag of beans or a can.
- After pressing, cut tofu into 1-inch triangles that are about ¼-inch thick.
- Stir together the marinade ingredients in a small bowl: BBQ sauce, apple cider vinegar, optional hot sauce. Coat the tofu in the marinade. Let marinate for at least 15 minutes.
- Meanwhile, prepare the quinoa. Combine 1 cup quinoa, 1 ¾ cup vegetable broth, and a pinch of salt in a small pot. Bring to a boil. Once boiling, reduce to a gentle simmer over low heat. Cover and simmer until the quinoa is cooked through, about 15-20 minutes. Fluff with a fork before serving.
- Heat a cast iron or non-stick skillet over medium high heat. Add one tablespoon neutral oil, or enough to coat the skillet. Once hot, add the tofu without the marinade (reserve the marinade!) Cook the tofu until golden, about 6-8 minutes. Flip and repeat on the reverse side.
- Once the tofu is golden on both sides, reduce heat to low. Stir in the reserved marinade, cooking for just a minute to warm. Turn off the heat and set aside.
- To make the vinaigrette: In a jar or bullet blender, combine the olive oil, apple cider vinegar, mayonnaise, mustard, honey, and pinch of salt. Taste for honey and mustard, adjusting to taste.
- Remove stems from the kale. Roughly chop the kale into small pieces and transfer to a large bowl. Drizzle with a small amount of olive oil and massage with clean hands for a minute to tenderize the kale.
- To the kale add the coleslaw, drained and rinsed chickpeas, pumpkin seeds, and optional hemp hearts. Toss to combine. Stir in just ⅔ of the honey mustard vinaigrette, tossing to combine again.
- Assemble bowls by making a bed of quinoa and topping with the kale slaw and BBQ tofu. Drizzle with remaining vinaigrette before serving. Optionally, top each serving with a chopped pickle.
Video
Notes
- There are two ways to store leftovers. Either store the quinoa and tofu together (warm components) and the salad separately (cold component), or portion out into meal prep containers and serve everything chilled.
- Reheat leftover tofu on the stovetop over medium heat until crisp. You can also reheat it in the microwave.
Nutrition
This recipe was originally posted April 2020. It was updated April 2025 with new photos, a video, and an improved method. The original recipe had a more traditional coleslaw (similar to the one used in these BBQ Portobello Tacos) and used sautéed kale.
Lynn McIntyre says
Your BBQ Tofu Bowl was delicious! We enjoyed the contrast between the tofu, the BBQ sauce over the quinoa with pumpkin seeds and the sharp creamy taste of the coleslaw. Super easy meal to prepare. Thank you Cassidy.
Cassidy Reeser says
Thanks, Lynn! So glad to hear that you enjoyed it.