by This 15-Minute Healthy Shredded Tofu is equal parts easy to make AND absolutely delicious. We use a cheese grater to make thin strips from the extra-firm tofu that perfectly soak up the flavors of BBQ sauce and other seasonings. The result is a mouthwatering, high-protein vegan addition made especially for my Easy 30-Minute Healthy Shredded BBQ Tofu Bowls!
Friends, I love to share tons of easy tofu recipes, but I think I just made your new favorite flavorful, high protein vegan recipe. Say hello to the best 15-Minute Healthy Shredded Tofu!
As a Registered Dietitian I’m always looking for new and fun plant-based protein ideas, and this one definitely takes the cake.
All it takes is shredding some tofu with a cheese grater, tossing with some seasonings like barbecue sauce and garlic powder in a pan, and voila! The perfect barbecue, mouthwatering addition to any meal, but that I made specifically with my Easy 30-Minute Healthy Shredded BBQ Tofu Bowls in mind!
Double It Up For Easy Meal Prep!
This shredded tofu is so delicous that I HIGHLY recommend making a double batch for easy meal prep, because you’re gonna want to add it to pretty much everything, but especially to all of my delicious salad recipes since it’s such an easy protein source!
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Shredded Tofu Texture Tips!
I’ve tested this recipe many times and extra firm tofu is the only kind that I can confidently recommend for this recipe since it has the lowest water content, which means that it’s gonna soak up alllll of that barbecue flavor goodness!
When I tried this recipe with firm and medium tofu, it kinda turned into a soppy mess when grated, and didn’t absorb the flavor as well. So extra firm tofu it is!
If you want to make sure it soaks up max amounts of flavor, you can even press out the extra water from the extra firm tofu by wrapping it in a paper towel and pressing firmly before shredding it!
And if you want the perfect crispy-meets-chewy texture, let the tofu sit undisturbed in the pan for the first few minutes before sautéing it! I did this once while recipe testing, and now every time I make this recipe, I do this hack!
I made this shredded tofu meal prep 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!
Let’s Shred Some Tofu!
The Best 15-Minute Healthy Shredded Tofu
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
Equipment
- Cheese grater
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!
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!