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Shredded tofu in a pan with barbecue sauce and a spatula on the side.
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Actually Tasty 15-Minute Healthy Shredded Tofu (High Protein!)

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!
Course Appetizer, Brunch, dinner, Main Course, Salad, Side Dish
Cuisine American
Diet Vegan, Vegetarian
Keyword easy tofu recipe, High protein recipe, Shredded Tofu, tofu
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 200kcal
Author Lauren McNeill, RD

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

Calories: 200kcal | Carbohydrates: 12g | Protein: 15g | Fat: 11g | Saturated Fat: 1.5g | Sodium: 400mg | Fiber: 1g | Sugar: 8g
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