BBQ Tofu Sandwich Recipe

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BBQ season is here, and this BBQ tofu recipe is a great entree, sandwich, or salad topping. Marinated in homemade BBQ sauce and grilled to perfection, this BBQ tofu sandwich is a great summer meal.

BBQ tofu in a wrap sandwich with coleslaw, lettuce and tomatoes on a plate with corn on the cob

With BBQ season finally here, I absolutely love the taste and smell of grilled foods. As most of you know, my favorite way to cook tofu is on the grill. Even in Arizona, we have days when we have to cook indoors, but there's just something about grilling outside that gets me excited for delicious foods. Today, I decided to make a BBQ tofu recipe with my favorite vegan coleslaw.

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How to Press Tofu for Any Recipe
The Value of Using a Tofu Press
How to Marinate Tofu
How to Make Homemade BBQ Sauce
Homemade BBQ Sauce Ingredients
Homemade BBQ Sauce Ingredient Substitutions
BBQ Tofu Recipe Cooking Options
BBQ Tofu Sandwich Recipe Option
Recipe FAQs
Tips
More Vegan Summer BBQ Recipes
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💬 Reviews

To cook with tofu, it is important the type of tofu you choose and the pressing process. Another essential component is marinating the BBQ tofu to get the perfect flavor.

How to Press Tofu for Any Recipe

First and foremost, the type of tofu you buy is significant. For instance, soft tofu is used for dressing, dips, and sauces.
On the other hand, extra-firm tofu is made for entrees and can be baked, air-fried, grilled, or sautéed. Generally, I always buy the firmest tofu I can find.
Sprouted tofu is the firmest tofu, and it does not require pressing. This one is my favorite because I don’t have to press it. I use a paper towel to dry it off, and it’s ready.

The Value of Using a Tofu Press

For years I avoided eating tofu. Every time I made tofu, I ended up moving it to the side of the plate because it was either fried or mushy. Most restaurants fry it, which doesn’t interest me, and those who bake and grill it seemed to have the same issues I did; soft tasteless tofu.

Then, I figured it out with the help of my EZ Tofu Press. I bought it on Amazon, and in the beginning, I made the same mistakes. I didn’t follow the directions ( a problem I have, haha); I was in a hurry as I usually am, and I got the same results….tasteless tofu I didn’t like.

I have many friends who share the same frustration, and although I have posted recipes with similar instructions, this post is literally all about the proper pressing and cooking, so you can enjoy tofu as much as I do.

Carefully remove the tofu from the package, discarding the fluid from the package.
Then, place the tofu in the middle of the press and turn both knobs equally for about four turns.
I usually place the tofu press in the sink on its side, but I placed it on a plate to drain for this visual post.
Turn the knobs every two minutes, equally until you have the result (the last picture).
Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as they can to almost touch.
Although I have never tried this, I decided this time; I would measure the amount of water I got from the bottom of the plate at the end.
The amount was ¾ cup fluid.
Now, remove the press from the plate, and I give it another press with a paper towel for excess fluid removal.
Next, cut tofu into 4 identical slabs.

How to Marinate Tofu

BBQ sauce inside a refrigerator safe container with labs of tofu to marinate on the counter.

For the tastiest tofu, it's essential to marinate it overnight. Marinating the tofu, freezing it, and then thawing it also works.
I prefer to add the sauce to the base of a refrigerator-safe dish and then add two slabs of tofu, followed by more BBQ sauce. In other words, smother the tofu in sauce, and shake it gently to cover all the tofu.

How to Make Homemade BBQ Sauce

BBQ sauce in a jar with a spoon in it on the counter

Because I prefer to make my own condiments, when possible, I made my own BBQ sauce. Why should you make your own? The only way you can really know what is in the food you eat is to make it yourself, so I like to make it myself.

Of course, you can use your favorite BBQ sauce instead of making your own. But, if you are interested in making your own, this is what you need for healthier BBQ sauce:

Homemade BBQ Sauce Ingredients

White Onion: White onion gives this barbeque sauce a strong onion taste that is perfect for the sauce.
Garlic: I prefer fresh garlic over jarred garlic.
Organic Tomato Paste: My favorite brand is Muir Glen
Organic Tomato Sauce: Again, my favorite brand is Muir Glen tomato sauce, because it's oil-free, organic, and tastes fabulous.
Pure Maple Syrup: I use maple syrup as a sugar replacement in recipes.
Apple Cider Vinegar: This vinegar is tart, with some suggestions of apples. It's rather pleasant. It leaves a very dry, almost woody flavor.
Vegan Worchestershire Sauce: I like Amy's
Molasses: molasses has a warm, sweet, somewhat smoky flavor. Dark and medium molasses boasts a very robust flavor, light molasses has the mildest flavor, and blackstrap molasses is considerably less sweet with a distinct bitterness
Dijon Mustard: Dijon mustard tastes like a smooth, slightly salty, complex taste.
Paprika: Paprika adds a subtle earthiness, with a sweet and peppery taste.
Pepper: I prefer back fresh ground pepper.
Cayenne Pepper: A little cayenne pepper adds just a little spice to the bbq sauce.

Homemade BBQ Sauce Ingredient Substitutions

If you are looking for a store-bought oil-free BBQ sauce, I sometimes use Simple GIrl Organic BBQ sauce. Also, there is a sugar-free one I like as well, but it is a Carolina BBQ sauce flavor, called Simple Girl Carolina Style BBQ Sauce.

Again, if you are looking for a shortcut to making your own BBQ sauce, you need to make sure you read the label to avoid oil and sugar by following a low-fat or no-sugar lifestyle.

Try agave nectar or date syrup to replace maple syrup.
Using smoked paprika instead of regular paprika makes the sauce a bit spicier.
If you are sensitive to spice, skip the cayenne pepper.
Choose which molasses you enjoy based on taste preference.

BBQ Tofu Recipe Cooking Options

Even though grilled BBQ tofu is my favorite, you have other cooking options if you don't have access to a grill. Regardless of your cooking choice, BBQ tofu is fabulous on its own or inside a crunchy wrap.

Grilling BBQ Tofu

Preheat the grill to low
Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can place the tofu directly on the grill.
Cook for about 8 minutes on each side
Remove from the grill and place back in the marinade until ready to use.
Then, cut it into strips or cubes.

Baking BBQ Tofu

Follow the same pressing and marinating process.
Then, preheat the oven to 400 degrees.
Place cut or uncut tofu on a silicone baking mat or parchment paper
Cook for 15 minutes
Remove from oven and flip tofu over; cook for an additional 15 minutes.

Air Frying BBQ Tofu

Follow the same pressing and marinating process.
Set air fryer temperature at 375 degrees
Cook for 10-15 minutes, shaking the basket a couple of times through the cooking process.

BBQ Tofu Sandwich Recipe Option

Since it was designated "sandwich night" at my house, I decided to use BBQ tofu for a sandwich rather than an entree this time. If you don't eat bread, BBQ tofu is wonderful, or it is wonderful on top of a salad, rice, or quinoa. However, tonight, my family wanted BBQ sandwiches. So, BBQ tofu sandwiches are what they got!

Once the tofu was grilled, I sliced it into thin strips to fit well in the tortillas I chose for the wraps. Another option is an oil-free lavash wrap, like the ones I use in my roasted vegetable and hummus grilled lavash wrap. Or, as previously noted, skip the bread altogether.

tortilla on a counter with spinach and coleslaw

First, place the wrap on a flat surface and add a generous portion of baby spinach to create a moisture barrier between the bread and the vegan coleslaw.
To make the perfect coleslaw, the more shredded, the better, so all the ingredients meld together.

Slices of tomato added to the tortilla with spinach and coleslaw on the counter

Next, add sliced tomatoes and BBQ tofu and wrap the sandwich in a tight burrito style.
Then, grill each sandwich in a pan.

Two wrap sandwiches in a skillet grilling on the stove

Recipe FAQs

Is tofu good for grilling?

As I mentioned tofu is perfect for grilling because it takes on any flavors you want! You'll want to let your tofu sit in a marinade for as long as possible for the best flavor.

Is tofu healthier than meat?

Tofu is healthier than meat. Soy provides an excellent source of protein, fiber, vitamins, and minerals — without the cholesterol and saturated fat found in meat,” she says.

What happens if you don't press tofu?

You can technically still cook and eat tofu that has not been pressed; however, it will not absorb flavor as well and will definitely not have a very good texture.

Tips

Choose extra-firm tofu whenever possible for grilling.
One way to avoid pressing tofu is to purchase sprouted or extra-extra firm tofu.
Choose your favorite bottled BBQ sauce as a shortcut to this recipe.
Looking for oil-free bread options? Choose lavash bread, or make your own oil-free tortillas.
Try pineapple coleslaw as a different option. Pineapple tastes great with BBQ.
I suggest corn on the cob or Mexican street corn salad as great side options.

Since corn was on sale this week, I also grilled fresh corn as the side dish with my BBQ tofu sandwich recipe.

More Vegan Summer BBQ Recipes

If you love this BBQ tofu sandwich recipe, give it a 5-star review and comment below. We would love to hear from you!

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Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me/

Comments

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