Baked BBQ Tofu

Sweet, savory, smoky, and spicy notes come together with ease in this protein-rich recipe that will make a tofu fan out of the toughest critic. Enjoy as is or use the tofu as a topper for grain- and veggie-based bowls.

Tofu has long been a polarizing food.

Equally adored and reviled in decades past, it seems, however, that a shift towards greater acceptance is occurring, as more and more people are discovering that tofu can be an easy, inexpensive way to deliver plant-based protein.

It all comes down to taste though, and happily, a helpful technique or two will ensure that base is covered.  

But given tofu’s much-maligned history, I conducted an informal poll of friends and family, which felt like a fun, if not telling, way to start this post. I asked a simple question, and the answers were varied – and often quite funny:

When you think of tofu, what comes to mind?

• Ummm, vegetarians? 
• Looks like a big square marshmallow but I don’t think it tastes like one!
• I’ve heard how good it can be depending on how it’s prepared, but I admittedly still picture it as a weird-textured substance that I am not inclined to eat. Yet very healthy!
• Used to be “ugh!” but found I really like it if it’s crispy.
• Like so many things (Brussels sprouts) it’s how it’s prepared that makes the difference. 
• Tasteless and pasty.
• People say it picks up the flavor of whatever is around it but I’m not buying it.
• A friend told me to buy a certain brand…
• Learning curve necessary to cook with it.
• I don’t like it, but remember I’m a very picky eater and somewhat texture sensitive.
• Haven’t cooked with it in years.
• THE BEST ANSWER WAS FROM MY 88-YEAR OLD DAD: A quick conversation with your mother revealed that I have no idea. 😂

On the health front, soy (tofu is made from soybeans) has been championed and demonized over the years. Current science suggests there are health benefits to eating unprocessed forms of soy, like edamame, soy milk, and tofu, as a part of a varied diet. More questions, however, need to be answered concerning the highly processed soy that’s found in many prepared and packaged foods.

Personally, my desire to consume more plant-based protein (quality proteins, in general, are especially important as we get older) and simply enjoy greater variety in my day-to-day diet, means that I’ve been experimenting more with these foods.

Given the common perception, the challenge of creating tofu recipes that will turn a skeptic into a fan has tested and stretched my cooking skills. And who would have thought? My family of meat-loving boys has truly enjoyed these meals, even if there is some good-natured eyeball rolling.

The truth is – and despite the mostly critical (and funny!) comments above – more and more readers have been requesting tofu recipes. In fact, when I posted photos of the BBQ tofu on my Instagram and Facebook stories not long ago, I had many requests for the recipe.

I emailed the recipe to the readers who asked for it, along with a bowl recipe that makes the tofu a complete meal (that recipe coming soon). Many of the readers were kind enough to follow up with feedback, which was consistently glowing. 

So, if you’re trying to incorporate more protein in your diet – whether plant-based is a focus or not – or you would simply appreciate a fresh way to mix up mealtime, a trusted tofu recipe may be worth a try.

You could even consider tofu as a fun experiment. If you don’t love it, you need not make it again – but you may just surprise yourself!

Can you freeze tofu?

Tofu is an economical protein option that keeps for several weeks in the fridge, and it can also be frozen. When thawed, tofu expels more water than the usual pressing step, so the texture once cooked becomes chewier. Some may prefer this chewier texture, in which case freezing the tofu solely for this purpose is fine. You may wish to try both ways and see if you have a preference. 

A quick photo overview: 

To drain the tofu, I slice it in half (like a book), put the halves between two layers of paper towels, and place a skillet on top for 10-30 minutes. This simple step will expel some of the excess moisture and allow the tofu to absorb the seasonings we will be adding.  

The easiest way to create uniform cubes is to slice the slabs into 4 strips lengthwise, followed by 5 strips widthwise. Now you have 40 bite-size pieces. 

Gently toss the tofu with the spice mixture to evenly coat. If you have time, let the tofu sit for 10 minutes to better absorb the flavors. Longer is fine if you’d like to prep the tofu in advance. .

The tofu is tossed with the barbecue sauce after baking to lightly coat. You could broil it briefly if you’d like to caramelize the sauce (just remove the parchment paper first and watch closely to avoid burning), but the lightly crisped, glazed tofu is delightful as is. 

When prepared like this, tofu may surprise the biggest skeptics and bring variety to the weeknight routine. Plus, it’s truly easy and economical too. 

I like to serve the tofu as a part of grain bowls that include rice, roasted vegetables (sweet potatoes and broccoli are my go-tos), and a drizzle of ranch or cilantro lime vinaigrette. Avocado, black beans, pickled onions, and cilantro are nice additions as well.

If you make this recipe, please comment and give it a 5-star review if you deem worthy. The feedback is always appreciated! ❤️

Baked BBQ Tofu

Prep Time: 5 minutes (plus 10 or more minutes draining time)

Cook Time: 22 minutes

Total Time: 27 minutes (plus draining time)

Yield: 2-4 servings

Sweet, savory, smoky, and spicy notes highlight this protein-rich recipe that will make a tofu fan out of the toughest critic. Enjoy as is or use as a topper for favorite grain- and veggie-based bowls.

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Ingredients

• 1 block (12 to 15 ounces) extra-firm tofu
• 1 teaspoon each ground cumin, chili powder, and garlic powder
• ½ teaspoon each smoked paprika and kosher salt
• ⅛ teaspoon cayenne pepper (or ¼ teaspoon black pepper)
• 2 tablespoons (30ml) olive or avocado oil
• ¼ cup (66g) barbecue sauce

Instructions

Preheat the oven to 425℉, and line a rimmed baking sheet with parchment paper to prevent sticking.

To prepare the tofu: Drain the tofu, and then slice the block in half lengthwise so you have 2 even slabs. Place the tofu halves between a lint-free tea towel or several layers of paper towels, and then place a large cast iron skillet (or a lighter skillet weighted with a large can or another heavy object) overtop and let the tofu rest for a minimum of 10 minutes or up to 30 minutes.

Next, slice the slabs in 4 strips lengthwise and 5 strips widthwise to form 40 cubes. Now you will have uniform bite-size pieces.

In a mixing bowl, stir together the cumin, chili powder, garlic powder, smoked paprika, salt, and cayenne or black pepper. Add the oil and stir to combine. Add the tofu and gently toss to evenly coat. If you have time, let the tofu sit for 10 minutes to better absorb the flavors. Longer is fine.

Transfer the tofu to the prepared baking sheet and arrange it in an even layer. Bake for 20-25 minutes, or until the tofu is nicely browned on the edges. (The longer you bake the tofu the firmer/chewier it will become. I prefer to remove it from the oven when it is lightly crisp on the outside but still tender inside—in my oven this takes 22 minutes when using a dark coated baking sheet and an extra 5 minutes when using a light-colored sheet.)

Immediately push the tofu into a pile and drizzle with the barbecue sauce. Toss to evenly coat and enjoy.

Leftovers will keep for 4-5 days in the refrigerator.

Notes

Servings ideas: I like to serve as a part of tofu bowls that include rice, roasted vegetables (sweet potatoes and broccoli are my go-tos), and a drizzle of ranch or cilantro lime vinaigrette. Avocado, black beans, pickled onions, and cilantro are nice additions as well.

As a quick alternative to the spices listed above, I’ve used 1 tablespoon All-Purpose BBQ Spice Rub or Sazón Seasoning.

To grill the tofu: Thread the cubes on skewers (which, if wooden, have been soaked in water for about 20 minutes to prevent burning). Grill over medium heat for about 3 minutes per side (exact time may vary depending on grill; if the tofu begins to burn, lower the heat), basting with barbecue sauce each time the skewers are turned. The tofu is done when there are visible grill marks and the sauce is beginning to caramelize. This is a great way to cook the tofu, but the cubes are delicate, so make sure to oil your grill grates if you have an issue with sticking – we don’t so the oil in the recipe was sufficient to prevent sticking. It is also helpful to turn the tofu by using tongs to pick up the skewer itself, rather than squishing and potentially breaking the tofu.

 

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Current evidence suggests that the health benefits of eating unprocessed forms of soy as a part of a varied diet outweigh the risks. For more information, you may wish to read Emily’s short article on Soy and Breast Cancer.