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Shredded tofu in a pan with barbecue sauce and a spatula on the side.
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The Best 15-Minute Healthy Shredded Tofu

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!
Course Appetizer, Brunch, dinner, Main Course, Salad, Side Dish
Cuisine American
Diet Vegan, Vegetarian
Keyword easy tofu recipe, easy tofu recipes, High protein recipe, high protein vegan recipe, plant-based protein ideas, quick vegan dinner, Shredded Tofu, tofu, tofu meal prep, tofu stir fry base, tofu texture tips
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 200kcal
Author Lauren McNeill, RD

Equipment

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!

Notes

Refrigerate leftovers in an airtight container for up to five days!

Nutrition

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