Healthy Grilled Teriyaki Tofu Skewers with Veggies

Bowl of grilled tofu skewers with veggies served over rice, garnished with fresh cilantro and a lemon wedge.

Healthy Grilled Teriyaki Tofu Skewers with Veggies

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!

Course Main Course

Cuisine American

Diet Vegan, Vegetarian

Keyword BBQ Recipe, Bell Pepper, Extra firm tofu, Grill Recipe, Mushrooms, Red onion, Tofu Skewers, Zucchini

Prep Time 30

Cook Time 15

Total Time 45

Servings

Calories 460kcal

Author Lauren McNeill, RD

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!

Notes

Refrigerate leftovers in an airtight container for up to 3 days.

Nutrition