BBQ Tofu is a great way to enjoy a cookout without spending a ton of time cooking. All you will need is firm tofu and BBQ sauce.  Vegan/vegetarian, the terms vegetarian and vegan can be used pretty broadly when brought about in conversation. With different restraints on dairy, egg, fish, meat, etc, there are a lot of concerns on if people following these diets are able to meet daily nutritional needs.  Make sure that you are an informed vegan or vegetarian.  Still not sure and want to learn more, take a look at this blog, Is a Vegan or Vegetarian Diet Right for YOU?  And if you want to see more of our favorite vegetarian recipes for grilling outside or inside, take a look at this popular blog called 7 Healthy Vegetarian Grilling Recipes to Try this Father’s Day (or any day). You can also read this helpful blog on Protein Foods for Your Vegetarian Child.

Since this recipe is a vegan recipe, here is some basic information about  vegans who do not consume any animal-based products. This includes meat, dairy, seafood, eggs, and sometimes even honey. So, you might be asking yourself… what do vegans eat and how do they get all the vitamins and minerals they need? A typical vegan diet is just like any other, just with substitutions for all these products. Plant based protein like tofu, tempeh, seitan, and beans are commonly used for sources of protein. To meet calcium and vitamin D requirements, non dairy fortified milks like almond, soy, rice, etc are consumed. Iron rich foods like soy, spinach, pumpkins seeds, etc are consumed to meet iron needs. To meet fatty acids requirements (omega 3) lost from not consuming fish, alternatives like algae based omega- 3 supplements may be suggested. To meet vitamin B12 needs, nutritional yeast, enriched cereals, and meat alternatives fortified with B12 can be consumed.

We hope you enjoy this easy recipe and let us know what you think in the comments section below.

BBQ Tofu

Course: Main Dish
Cuisine: Vegetarian
Cooking Method: Grill, Stove Top
Condition: Dairy Free, Diabetes, Nut Free, PCOS, Vegetarian
Servings: 4 servings


  • 1 14-16 oz block tofu extra firm
  • 1/4 cup BBQ sauce plus additional for serving


  • Slice tofu in half lengthwise. Place tofu on paper towels and cover with additional paper towels. Place baking sheet on top, along with a few heavy items, like cans. Press tofu for at least 30 minutes.
  • Cut tofu as desired. You can do 4 large pieces, or cube it into small pieces. Toss in BBQ sauce and let sit for 15 minutes, while heating the grill to medium high.
  • If using small pieces, thread onto skewers.
  • Place tofu on grill. Cook until browned on all sides.
  • Remove from grill and brush with additional BBQ sauce.
  • Serve with your favorite BBQ sides, like corn and grilled veggies!


Carbohydrates: 17g | Protein: 9g | Fat: 5g | Sodium: 371mg | Potassium: 83mg | Fiber: 1g | Sugar: 12g


An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.