These Healthy & Flavor-Packed Teriyaki Tofu Skewers come together easily on the grill and soak up tons of flavor from my 5-Minute Teriyaki Inspired Stir-Fry Sauce. Made with extra firm tofu and colorful veggies, they’re marinated for just 30 minutes and pack a whopping 32 grams of plant-based protein per serving. The perfect easy main dish!
Fire up the grill, these Teriyaki Tofu Skewers are about to steal the show!
They’re juicy, savory, and just a little bit sweet, thanks to my 5-Minute Teriyaki Inspired Stir-Fry Sauce
that we use as a marinade, then caramelizes into sticky, golden perfection. Every bite is the perfect mix of smoky grilled veggies, tender tofu, and that crave-worthy umami kick that makes you think wait, how is this plant-based?
I usually go for red bell pepper, zucchini, and mushrooms, but honestly? I’ve thrown on eggplant and even tomatoes, and they always come out perfectly charred and ridiculously tasty. Seriously, these might just be the best grilled veggies ever.
Plus, grilling means you get an easy main dish and basically zero clean-up (huge win in my books!). And if you’re as tofu-obsessed as I am, be sure to peek at my other healthy, easy tofu recipes too!
Healthy and Delicious? Yes, Please!
As a Registered Dietitian, I’m a huge fan of recipes that taste amazing and are nourishing, and these grilled tofu skewers seriously check all the boxes! We’ve got:
- A whopping 32 grams of plant-based protein from the tofu!
- Tons of nutrients, including 6 grams of fiber, from all those colorful veggies!
- Healthy fats from the 5-Minute Teriyaki Inspired Stir-Fry Sauce!
Plus, you can totally pair them with whatever grain you love for extra fiber and to make it more of a complete meal! I’ve tried them over rice and quinoa and both are delish!
Craving Extra Flavor?
Feeling a little extra? I’ve also tested simmering the leftover teriyaki marinade on the stovetop while the tofu skewers grill, then drizzling it over when they’re done, and ohhh yes, it’s next-level good!
I didn’t include that step in the recipe to keep things super simple, but if you want to bump up the flavor, highly recommend! Or, use those leftovers to whip up my Healthy Teriyaki Chickpea Stir Fry (With Canned Chickpeas!). Ready in about 20 minutes and barely any prep, especially if your sauce is already made.
If you’re as big of a fan of grilling as I am because of the minimal clean up, you NEED to try my 20-Minute Easy Black Bean Veggies Burgers next! They don’t require any pre-cooking and are sooo flavorful!
Stick-Free Tofu Secrets
‘Kay, one of the most important parts about grilling is making sure that what you’re cooking doesn’t stick! Here are my top tips to make sure that doesn’t happen:
- Make sure your grill is totally clean before you start grilling! Leftover bits from last time can cause sticking.
- Using extra firm tofu is SUPER important, since anything less firm than that is gonna fall apart on the grill.
- Heat matters! We need it at a piping 400-450F to make sure that the skewers cook evenly and without sticking.
- Patience! If it feels like the tofu is sticking when you try to flip, give it another minute or two—once it’s ready, it’ll lift right off.
Love a good tofu skewer? Then you’re gonna be obsessed with my Easy Barbecue Pineapple Tofu Skewers! The perfect mix of sweet, savory and smoky and just as easy as these!
Marinate, Skewer, Grill!
Healthy Grilled Teriyaki Tofu Skewers with Veggies
Equipment
- Grill or Barbecue
Ingredients
- 1/2 batch 5-Minute Teriyaki Inspired Stir-Fry Sauce
- 1 block extra firm tofu cut into 1 inch cubes
- 1/2 zucchini sliced
- 1/4 red onion cut into 1 inch chunks
- 1 red pepper cut into 1 inch chunks
- 1 cups cremini or white mushrooms halved
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp ground black pepper
Instructions
- Start by gently pressing your block of extra firm tofu in paper towel to release any excess moisture.
- In a medium, shallow bowl, make the 5-Minute Teriyaki Inspired Stir-Fry Sauce.
- Cut the tofu it into 1-inch cubes and place the same bowl as your marinade, tossing the tofu to make sure it’s well coated. Set aside and let sit for at least 30 minutes at room temperature. If you’re using wooden skewers, soak them in a bowl of water at this time so they don’t burn on the grill.
- Slice the red bell pepper, mushroom, red onion and zucchini into similar-sized pieces as the tofu and set aside.
- Preheat your barbecue or grill to medium-high heat (around 400–450°F).
- Once the tofu has marinated, thread the marinated tofu and veggies onto skewers, alternating as you go. Drizzle the olive oil and sprinkle the garlic powder, salt, and pepper over the tofu skewers.
- Place the skewers on the grill and cook for about 10–15 minutes, turning occasionally, until the tofu is lightly charred and the veggies are tender.
- Serve your skewers hot, optionally drizzled with any extra marinade you’ve thickened on the stovetop. They’re perfect on their own or paired with rice, quinoa, or your favorite grain!
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