BBQ Tofu Salad (Vegan)


Since discovering Tofu during Veganuary, we havnt really looked back! When cooked properly it tastes amazing, is jam packed with proteins and is super versatile to cook with. Adopting any flavour/ marinades you use.

However, our fail safe way to make tofu is like this. The kind of recipe you go to when pressed for time and want to bulk prep in advance with next to no faffing + it tastes great and you can add to pretty much anything, be it salads, rice or on a spud!

The soybean contains all of the essential amino acids, as well as an impressive list of micronutrients (vitamins and minerals) including: calcium, iron, magnesium, manganese, phosphorus, potassium, vitamins B1, B2, B3, B5, B6, B9, C and zinc. Fiber and omega-3 and 6 fatty acids are also present in soy. The composition of these nutrients varies among preparations, but is in the highest quantity in whole soy foods such as edamame (whole soy beans), soy milk, tofu and tempeh.

Read more on the myths about Soy here.

Anyway, onto the recipe:

Block of fresh Tofu (400g approx)
Pan of water (enough to cover whole tofu block)
Pinch of: Black Pepper, Garlic Granules, Salt.
1 Tsp Smoke Paprika
4 Tbsp (or more) of BBQ Sauce*

*You may want to try and make your own, however we used standard supermarket branded ones. For sugar-free options please check nutritional labels.

Lambs lettuce
1 Tomato
Alfalfa sprouts
Minced Dried Garlic


First you will want to boil your tofu, this makes it soft and tender. You can skip this and cook it straight from the pack, but honestly… this way is MUCH nicer!

Place block of tofu into a pan of salty boiling water, enough so that it covers the entire surface area of tofu. Bring to a boil and leave on a slight boil for upto 15-20 minutes.

Preheat oven to 180 Degrees C.

Remove tofu from water, place on a chopping board and pat dry with a paper towel. Slice into small cubes and place evenly on a baking dish/ tray, making sure no pieces overlap each other.

Sprinkle seasonings and rub them all in together with your hands, then do the same with the BBQ sauce.

Place in oven and bake for 15-20 mins. You may want to leave for longer if you prefer it well done, but i find the perfect time is the amount stated.

Remove from oven and enjoy as you please! Toss it in your salad combo of choice, on a roasted spud or store it for up to a week in the fridge as a grab and go meal.


OR, add to some roasted spuds for a higher carb meal!


We hope you enjoy this recipe as much as we did! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂

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