This 15-Minute Healthy Shredded Tofu is equal parts easy to make AND absolutely delicious. We use a cheese grater to make thin tofu shreds that perfectly soak up the flavors of BBQ sauce and other seasonings. The result is a mouthwatering, high-protein addition to almost any meal!

Friends, I think I just made your new favorite flavorful, healthy protein staple.
As a Registered Dietitian I’m always looking for new and fun ways to add extra protein to a meal, and this 15-Minute Shredded Tofu might just be my new favorite way.
It’s flavorful, healthy, and did I mention it only takes 15 minutes to make?! Yeah, you really can’t beat that.
So What IS Shredded Tofu?
It’s exactly what it sounds like! Basically, we use a cheese grater to grate (or shred!) the tofu.
What were left with is super thin strips of tofu that mimic the texture of shredded chicken or pulled pork, and soak up allllll the delicious flavor of the seasonings we pair it with!
What Kind of Tofu Should I Use?
Extra firm tofu is the only kind that I can confidently recommend for this recipe since it has the lowest water content.
That means that it doesn’t turn into a soppy mess when grated, AND absorbs the most flavor of the seasonings!
I made this shredded tofu specifically to pair with my BBQ Shredded Tofu Bowl with Creamy Ranch Dressing, but it’s also soooo good in my Easy & Healthy Black Bean Quesdillas, my Actually Tasty Chickpea Kale Salad with Tahini Ranch OR my Healthy Stuffed Baked Sweet Potatoes!
What Ingredients Do I Need?
Okay, let’s gather the ingredients! It only takes a few to throw this recipe together:
Extra firm tofu: As the base!
BBQ Sauce: This adds tons of flavor to the shredded tofu! I wouldn’t say the shredded tofu is particularly ‘saucy’ since we really just use the BBQ sauce for extra flavor, but you can totally add more to this recipe if you want it to be more true, BBQ shredded tofu!
Garlic & Onion powder, Salt & Pepper: For extra flavor, of course!
Seriously, the opportunities are endless.
Let’s Get Cookin’!
Luckily this shredded tofu comes together in just a few simple steps!
- Start heating a large pan with olive oil over medium heat.
- Add the shredded tofu to the pan, along with the BBQ sauce, garlic powder, onion powder, salt and pepper. Sauté together until well mixed.
- Cook tofu in the pan until it becomes lightly golden brown, about 10 minutes, sautéeing occasionally. Serve and enjoy!
More Tofu Recipes
Actually Tasty and Healthy Tofu Bacon
Actually Tasty and Healthy 20-Minute Kale Tofu Salad
Actually Tasty and Healthy Air Fryer Tofu Nuggets
30-Minute Creamy Dreamy Coconut Tofu Curry Noodle Soup
30-Minute Teriyaki Tofu Stir Fry
Connect with Lauren
I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below. You can also find 60 other delicious, easy plant-based recipes in my cookbook, The Simple Vegan Kitchen!
Also, be sure to take a photo and tag me at @tastingtothrive_rd so I can re-share on my stories! Don’t forget to follow me on Instagram, TikTok, and Pinterest so you never miss a new recipe or blog post.
Actually Tasty 15-Minute Healthy Shredded Tofu (High Protein!)
Equipment
- Cheese grater
Ingredients
- 1 tbsp olive oil
- 350 g extra firm tofu
- 1/4 cup plus 2 tbsp barbecue sauce
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp salt or to taste
- 1/4 tsp pepper or to taste
Instructions
- Start heating a large pan with olive oil over medium heat.1 tbsp olive oil
- Add the shredded tofu to the pan along with the BBQ sauce, garlic powder, onion powder, salt and pepper. Sauté together until well mixed.350 g extra firm tofu, 1/4 cup plus 2 tbsp barbecue sauce, 1 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp salt, 1/4 tsp pepper
- Cook tofu in the pan until it becomes lightly golden brown, about 10 minutes, sautéeing occasionally. Serve and enjoy!
Nutrition
Did you try this recipe? Leave a review, take a photo and tag me on Instagram at @tastingtothrive_rd so I can see!
Can this be made oil free? How could that be done?
Hi Chelsea, I’ve never tried making it oil free so can’t speak to how it tastes, but you could try just omitting the oil and making sure to cook on a really good non-stick pan!