This baked BBQ Tofu is combined with broccoli, peppers, sweet potatoes, a BBQ dry rub and your favorite BBQ sauce for the ultimate vegetarian sheet pan dinner!
One of the things I love most about tofu is its ability to soak up whatever flavors, marinade or spices you season it with.
Today, the flavor profile we’re talking about is BBQ.
With a BBQ dry rub spice mixture and your favorite BBQ sauce, this baked tofu is bursting with BBQ flavor.
And better yet, it’s a complete sheet pan meal including broccoli, bell peppers and sweet potato.
The same BBQ seasoning mixture is tossed on all the ingredients so the flavors permeate the entire meal.
Every single forkful is beaming with comforting BBQ flair.
This dinner may be plant-based, but its what I think of as a “gateway” recipe.
Aka- the perfect easy recipe to get skeptics onboard the tofu train.
The familiarity of BBQ flavors eases the transition from meat to tofu seamlessly.
INGREDIENTS TO MAKE THIS BBQ TOFU DINNER
- Organic extra firm tofu
- 1 large sweet potato (or 2 small)
- 1 head of broccoli
- 2 bell peppers (or 1 large)
- your favorite BBQ sauce
For the BBQ dry rub you’ll need:
- smoked paprika
- garlic powder
- onion powder
- salt & pepper
- avocado oil
WHY ORGANIC TOFU?
When it comes to soy products, I always choose organic.
Soybeans are one of the most heavily sprayed crops in the U.S. with glyphosate (Roundup).
Choosing organic tofu ensures that hasn’t been used on the soybeans that make the tofu.
I also like to use the vacuum sealed super firm tofu when available as it doesn’t require a long pressing time like the kind packed in water. Definitely a time saver!
WHAT KIND OF BBQ SAUCE SHOULD I USE?
Choose your favorite. I prefer BBQ sauces without added sugar. These are (obviously) less sweet and much more tangy sauces. I like mine that way!
CAN I USE A PRE-MADE BBQ SPICE MIXTURE?
Yes, if you have a BBQ spice mix at home you use and like, just use that in place of the dry rub in this recipe.
That said, you can make a big batch of this dry rub and keep it on hand for future use.
HOW TO COOK SHEET PAN BBQ TOFU
Prepare the vegetables by chopping the broccoli into florets, slicing the peppers and roughly chopping or slicing the sweet potato.
For the tofu, I like to tear it into pieces rather than cubing it just like I do in my sweet and sour tofu recipe. The jagged edges create more surface area to absorb the spices and BBQ sauce and get crispy in the oven.
Add the BBQ spice rub to a large bowl. Drizzle in the avocado oil and stir to combine until a paste is formed.
Add the vegetables and tofu to the bowl and toss until everything is well combined and coated with the seasoning.
Spread the mixture out onto a large baking sheet. Bake the tofu and vegetables at 425°F for 30 minutes. Toss every 10 minutes or so to ensure even cooking.
Remove from the oven and drizzle the BBQ sauce on top of the baked tofu and vegetables.
Serve immediately while hot.
Just looking at the tofu coated in the BBQ spices and sauce on the sheet pan, you would think it’s chicken, wouldn’t you?
Even right down to the appearance this meal is game changer for plant-based meal skeptics.
And I can speak from personal experience as I made this while living with my parents in Florida last month.
My father may be the biggest skeptic of them all and he happily ate a serving of this for lunch. I was assuming I’d have to redeem myself with some sheet pan steak and shrimp fajitas the following day for him but turns out 70+ year olds can still surprise you!
This is a comforting savory dish through and through. If you prefer sweet BBQ recipes, you may like to check out my mango BBQ tofu sheet pan recipe too.
And if sheet pan tofu recipes are your thing, this meal prep sheet pan tofu is another good one to try.
Tofu is incredibly versatile, you just have to know how to prep it correctly.
Whether it’s using the extra firm variety to make air fried tofu, the silken kind to make healthy peanut butter cookie dough dip or, the vacuum sealed type for this BBQ tofu meal, tofu is the plant-based cooks “chicken”.
MORE EASY SHEET PAN MEALS TO MAKE:
Sheet Pan BBQ Tofu and Vegetables
- 16 oz. extra firm/super firm organic tofu, drained, pressed and torn into bite sized pieces
- 1 small head broccoli, cut into florets
- 1 large, or 2 small sweet potato, sliced
- 1 large, or 2 small bell peppers, seeded and sliced
- 1/3 cup BBQ sauce
FOR THE DRY RUB:
- 2 teaspoons smoked paprika
- 2 teaspoons cumin
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Kosher salt
- 1/2 teaspoon black pepper
- 3 tablespoons avocado oil
- Preheat oven to 425°F and grease a large baking sheet with cooking spray.
- Combine dry rub spices in a large bowl. Add avocado oil and stir until a paste forms. Add tofu and vegetables and toss until well combined in the spice mixture.
- Spread out onto the prepared baking sheet and cook for 30 minutes tossing every 10 minutes.
- Remove from the oven and drizzle BBQ sauce on top before serving.
Nutrition information is automatically calculated, so should only be used as an approximation.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.