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overhead shot of three glass meal prep containers with pineapple bbq tofu
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4.5 from 2 votes

Pineapple BBQ Tofu Meal Prep

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.
Prep Time50 mins
Cook Time15 mins
Total Time35 mins
Course: Lunch
Cuisine: BBQ
Servings: 4
Calories: 301kcal


  • 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


Prepare the tofu

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

Cooking ingredients

  • Cook quinoa according to package directions.
  • While quinoa is cooking, heat grill over medium-high heat.
  • Toss vegetables in olive oil, season with salt & pepper, then grill using a grill plate for 8-10 minutes, turning/stirring occasionally.
  • Grill pineapple rings for 2-3 minutes per side.
  • 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)
  • Grill the tofu sticks for 3-4 minutes per side, brushing with barbecue sauce several times while cooking.

Assembly & Storage

  • Divide all ingredients between storage containers. Drizzle with 1 tablespoon extra BBQ sauce.
  • Cool then store in the fridge for up to 4 days.

To serve

  • Re-heat until steaming hot. Enjoy!


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


Serving: 1bowl | Calories: 301kcal | Carbohydrates: 47g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 63mg | Potassium: 745mg | Fiber: 6g | Sugar: 21g | Vitamin A: 2020IU | Vitamin C: 97.5mg | Calcium: 78mg | Iron: 3.3mg