Pineapple BBQ Tofu Bowls (Vegan)

Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.

It’s summer, and I want to grill alllll the things! Mostly because we just purchased a new grill this year and it has been so much fun playing around with it.

We’ve been eating a lot of grilled tofu lately. Tofu has been one of those ingredients that I want to love. It’s really filling and really affordable, but I also find it can often be bland. It’s really hard to get it just right!

For this recipe, I went super simple and just slathered the tofu in BBQ sauce. Can’t go wrong with that, right? The barbecue sauce + pineapple is such a great flavor combo and is really tasty in these lunch bowls as well!

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How to make these pineapple BBQ tofu bowls

There are four components to prep for this barbecue tofu bowls recipe.

1. Tofu- we press the tofu, then throw it right on the grill. By cutting the tofu into ‘sticks’, we get good coverage with the barbecue sauce without losing any pieces between the grill.
2. Pineapple- I used canned pineapple rings, 2 per bowl. I grilled them but you can put them straight in the bowl if you want to save time.
3. Veggies- I used red onion, zucchini and bell peppers, but you could use your imagination here!
4. Quinoa- to bulk out these bowls. You could skip it and serve the veggies/tofu in a wrap, or just add extra veggies and eat straight up.
   

   
   

How do I press tofu?

For this recipe, we are using extra firm tofu, and press it to release extra moisture from the block.

Here’s how I pressed my tofu:

• Remove the tofu from the package and drain off extra liquid
• Place on a plate lined with a paper towel
• Place a second paper towel on top and a plate on top of the block of tofu
• Place a 28 oz can on top of the plate, and let it sit for 30 minutes-2 hours.

How do I grill tofu?

After experimenting all month, I’ve found a few important details when it comes to grilling tofu.

Shape- I have experimented with different shapes of tofu on the grill, and we really prefer cutting them in sticks versus in a larger square shape. The sticks get better texture from the grill and also have better coverage with the barbecue sauce.

Grease the grill- Don’t forget to brush or spray your grill with a bit of oil before adding the tofu sticks, as they can stick and be difficult to flip.

Temperature- I found that medium-high (around 400 °F) was a good temperature to get a good texture on the tofu sticks. Lower temperatures don’t get the char and the tofu stays fairly rubbery.

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Pineapple BBQ Tofu Meal Prep

Prep Time

50 mins

Cook Time

15 mins

Total Time

35 mins

 

Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.

Course: Lunch

Cuisine: BBQ

Keyword: gluten-free, lunch, meal prep, vegan

Servings: 4

Calories: 301 kcal

Author: Denise

Ingredients

• 3/4 cup uncooked quinoa
• 1 tablespoon olive oil
• 1 zucchini chopped
• 1 red onion chopped
• 2 bell peppers chopped
• salt & pepper
• 12 oz extra firm tofu
• 1/2 cup barbecue sauce (plus extra to drizzle)
• 8 pineapple rings

Instructions

Prepare the tofu

1. Remove tofu from package, draining extra liquid. Sandwich the tofu between two paper towels on a plate. Top with a second plate and place a heavy object, such as a 28 oz can, on top. Press for at least 30 minutes to remove extra liquid.

2. When the time is up, discard the paper towels and cut the tofu into 3/4 x 3 inch sticks.

Cooking ingredients

1. Cook quinoa according to package directions.

2. While quinoa is cooking, heat grill over medium-high heat.

3. Toss vegetables in olive oil, season with salt & pepper, then grill using a grill plate for 8-10 minutes, turning/stirring occasionally.

4. Grill pineapple rings for 2-3 minutes per side.

5. Before grilling the tofu, be sure to grease the grill with a bit of oil (you can brush it on or carefully spray some oil on from a distance- flames will flare up)

6. Grill the tofu sticks for 3-4 minutes per side, brushing with barbecue sauce several times while cooking.

Assembly & Storage

1. Divide all ingredients between storage containers. Drizzle with 1 tablespoon extra BBQ sauce.

2. Cool then store in the fridge for up to 4 days.

To serve

1. Re-heat until steaming hot. Enjoy!

Recipe Notes

If you don't have a grill plate, consider cooking the vegetables on skewers.

You can skip grilling the pineapple to save time.

You can also save time by omitting the quinoa and serving in a tortilla/wrap

 

Nutrition Facts

Pineapple BBQ Tofu Meal Prep

Amount Per Serving (1 bowl)

Calories 301 Calories from Fat 63

% Daily Value*

Total Fat 7g 11%

Saturated Fat 1g 5%

Sodium 63mg 3%

Potassium 745mg 21%

Total Carbohydrates 47g 16%

Dietary Fiber 6g 24%

Sugars 21g

Protein 12g 24%

Vitamin A 40.4%

Vitamin C 118.2%

Calcium 7.8%

Iron 18.2%

* Percent Daily Values are based on a 2000 calorie diet.