Easy to customize with grains and vegetables of choice, these colorful, plant-based bowls are equal parts nourishing and delicious. (With convenient meal prep option!)
The news surrounding what we should and shouldn’t eat can seem never ending, and the question of whether to eat meat or not is frequently in the forefront of that debate.
For most of us, the answer need not be a zero-sum game. Whether we eat beef or just fish – or any combination and frequency of the many meat choices – the merits of plant-based foods are well established. At the same time, incorporating more of them into our weekly meal plan can simply be a delicious way to keep things interesting.
After posting pictures of this dish on Instagram as I prepared it for our family dinner one night, I received lots of requests for the recipe. Many readers are increasingly intrigued by tofu’s ability to take on familiar flavors and appealing texture with ease – and without draining the wallet.
Tofu is truly a chameleon, and this flexible recipe demonstrates one side of its versatility, as it roasts to crisp-yet-tender perfection before being glazed with the familiar flavor of barbecue sauce.
For those who aren’t ready to add tofu to the grocery list, these bowls will taste fabulous with chicken too. Simply toss cooked and shredded chicken – about 2 large breasts or 2 cups worth – with the barbecue sauce to coat. Parchment Packet Chicken will quickly and easily produce tender, juicy chicken. For a totally different option, you could roast chickpeas – or just warm them on the stovetop – and toss them with barbecue sauce. Any of these ingredients will lend filling protein to the bowls.
What is the shelf life of tofu?
Tofu is also easy to keep on hand. While it requires refrigeration, unopened tofu will last for 2 to 3 months. (Do check the package date in case it has been sitting in the store for some time.) Once opened, tofu is safe to eat for 3 to 5 days, as long as it is refrigerated. In the freezer, tofu will keep for 3 to 5 months beyond the package expiration date.
What is the best kind of tofu to buy?
For best texture, this recipe calls for extra firm tofu, so look for that. From an environmental perspective, I make a habit of buying organic tofu, as conventional soy tends to rely heavily on pesticides.
Prep-ahead convenience:
For added ease, I often roast extra veggies one night so I can use the leftovers in bowls like this another night. Leftover rice and other grains offer an equally helpful shortcut come dinnertime.
For yet another option, you could skip the grain and make a salad bowl, using a base of baby spinach, arugula, mixed greens, slivered kale, etc. Recently, I added leftover BBQ tofu to leftover Cumin Lime Slaw, sprinkled with pepitas and sunflower seeds (and cashews another day), and it made a satisfying lunch.
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. Additional photos of the tofu prep can be seen in this post.
The tofu is tossed with the barbecue sauce after baking. Your favorite store-bought sauce (I like Stubb’s and Sweet Baby Ray’s) will work well. Prefer homemade? This recipe for Classic Barbecue Sauce is easy and delicious.
The sweet potatoes bake for 12-15 minutes on their own, and then the quicker-cooking broccoli can be added to the same baking sheet.
The flavors of Cilantro Lime Vinaigrette and Ranch Dressing complement these bowls beautifully. Both of the linked recipes are small batch and simple to make, but you could certainly use your favorite store-bought equivalent. Pickled Red Onions offer another tasty topper.
While not pictured, I often add chopped avocado as well – and guacamole could be a worthy alternative to one of the dressings mentioned. Black beans, quinoa instead of rice, and handful of greens could be also be incorporated, as could a variety of roasted and raw vegetables. Roasted Brussels sprouts, cauliflower, and winter squash and thinly sliced, raw bell pepper and snap peas readily come to mind.
If you make this recipe, please comment and give it a 5-star review if you deem worthy. The feedback is always appreciated!
BBQ Tofu BowlsPrep Time: 20 minutes (plus 10+ minutes for draining)Cook Time: 25 minutes Total Time: 45 minutes (plus draining time)Yield: 4 bowls
Easy to customize with grains and vegetables of choice, these colorful bowls are equal parts nourishing and delicious and can be meal prepped for added convenience.
For the BBQ Tofu:
- 1 block (12–15 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
For the Bowls:
- 2 medium-large sweet potatoes (~12 ounces each), chopped (no need to peel)
- 3-4 cups bite-size broccoli florets (about 1 medium-large head of broccoli)
- 2 tablespoons (28ml) olive oil, divided use
- Kosher salt and pepper
- 3 cups hot cooked rice (from 1 cup uncooked*)
- Dressing for serving: Cilantro Lime Vinaigrette or Ranch Dressing
- Optional add-ins and variations: 1 (15-ounce) can black beans, drained and rinsed; 1 avocado, 1 cup corn; diced; ¼ cup chopped fresh cilantro, Pickled Onions; and/or other roasted vegetables like Brussels sprouts or winter squash or fresh greens
Instructions:Before you start: If your oven has a convect setting, this is a great time to use it since more than one baking sheet will be in the oven – it will encourage more even and quicker cooking. Otherwise, place pans in the upper and lower third of the oven and rotate halfway through, adding an extra few minutes to the cook time as needed. Alternatively, you may roast the vegetables first and then pop them back in the oven for 3-5 minutes to warm just as the tofu is finishing up.
Preheat the oven to 425℉, and prepare 2 large, rimmed baking sheets: Line the one for the tofu with parchment paper to prevent sticking – or spray or grease it liberally. Spray or line the sheet for the veggies. (They tend to brown better when not lined but cleanup is easier when lined.)
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 several layers of paper towels or a lint-free tea towel, and then place a large cast iron skillet (or a lighter skillet weighted with a large can) overtop and let the tofu rest for a minimum of 10 minutes or up to 30 minutes, as time allows. (Longer won’t hurt.)
Next, slice the slabs into 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. Again, longer is fine.
Transfer the tofu to the prepared baking sheet and arrange in an even layer. Bake for 20-25 minutes, or until the tofu is nicely browned on the edges. (Tip: 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.
For the roasted vegetables: In a large mixing bowl, toss the chopped sweet potatoes with 1 tablespoon olive oil until evenly coated. Sprinkle with salt and pepper. Spread the sweet potatoes in an even layer on the second baking sheet. Bake for 12-15 minutes, and then remove from the oven and stir. (The broccoli is added midway through as it cooks more quickly.)
Meanwhile, add the broccoli to the mixing bowl (no need to wash the bowl) and toss with the remaining 1 tablespoon olive oil (adding an extra drizzle if needed) plus salt and pepper to taste. Gently push the sweet potatoes to one side of the baking sheet and spread the broccoli in an even layer on the other side. Bake for an additional 15 minutes, or until the sweet potatoes are tender and cooked through, and the broccoli is crisp-tender. Remove from the oven.
To assemble the bowls: Evenly divide the warm rice among four bowls, and then follow with the sweet potatoes, broccoli, and tofu. Add optional ingredients of choice (I like to top with pickled onions and avocado if I have them on hand) and then drizzle with dressing of choice.
Notes:* What kind of rice? Black rice is my favorite in these bowls, although white, brown, wild, and other grains like quinoa work well too.
Storage: Leftover bowls will keep for up to 5 days in a covered bowl or airtight container in the refrigerator, making them perfect for meal prep. Gently warm before serving.
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- 1 block (12–15 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
- 2 medium-large sweet potatoes (~12 ounces each), chopped (no need to peel)
- 3-4 cups bite-size broccoli florets (about 1 medium-large head of broccoli)
- 2 tablespoons (28ml) olive oil, divided use
- Kosher salt and pepper
- 3 cups hot cooked rice (from 1 cup uncooked*)
- Dressing for serving: Cilantro Lime Vinaigrette or Ranch Dressing
- Optional add-ins and variations: 1 (15-ounce) can black beans, drained and rinsed; 1 avocado, 1 cup corn; diced; ¼ cup chopped fresh cilantro, Pickled Onions; and/or other roasted vegetables like Brussels sprouts or winter squash or fresh greens
Before you start: If your oven has a convect setting, this is a great time to use it since more than one baking sheet will be in the oven – it will encourage more even and quicker cooking. Otherwise, place pans in the upper and lower third of the oven and rotate halfway through, adding an extra few minutes to the cook time as needed. Alternatively, you may roast the vegetables first and then pop them back in the oven for 3-5 minutes to warm just as the tofu is finishing up.
Preheat the oven to 425℉, and prepare 2 large, rimmed baking sheets: Line the one for the tofu with parchment paper to prevent sticking – or spray or grease it liberally. Spray or line the sheet for the veggies. (They tend to brown better when not lined but cleanup is easier when lined.)
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 several layers of paper towels or a lint-free tea towel, and then place a large cast iron skillet (or a lighter skillet weighted with a large can) overtop and let the tofu rest for a minimum of 10 minutes or up to 30 minutes, as time allows. (Longer won’t hurt.)
Next, slice the slabs into 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. Again, longer is fine.
Transfer the tofu to the prepared baking sheet and arrange in an even layer. Bake for 20-25 minutes, or until the tofu is nicely browned on the edges. (Tip: 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.
For the roasted vegetables: In a large mixing bowl, toss the chopped sweet potatoes with 1 tablespoon olive oil until evenly coated. Sprinkle with salt and pepper. Spread the sweet potatoes in an even layer on the second baking sheet. Bake for 12-15 minutes, and then remove from the oven and stir. (The broccoli is added midway through as it cooks more quickly.)
Meanwhile, add the broccoli to the mixing bowl (no need to wash the bowl) and toss with the remaining 1 tablespoon olive oil (adding an extra drizzle if needed) plus salt and pepper to taste. Gently push the sweet potatoes to one side of the baking sheet and spread the broccoli in an even layer on the other side. Bake for an additional 15 minutes, or until the sweet potatoes are tender and cooked through, and the broccoli is crisp-tender. Remove from the oven.
To assemble the bowls: Evenly divide the warm rice among four bowls, and then follow with the sweet potatoes, broccoli, and tofu. Add optional ingredients of choice (I like to top with pickled onions and avocado if I have them on hand) and then drizzle with dressing of choice.
* What kind of rice? Black rice is my favorite in these bowls, although white, brown, wild, and other grains like quinoa work well too.
Storage: Leftover bowls will keep for up to 5 days in a covered bowl or airtight container in the refrigerator, making them perfect for meal prep. Gently warm before serving.