Megan’s Meat-Free Monday: Tangy BBQ Tofu

Photo Credit: Megan Cross

With summer just around the corner it’s about that time to celebrate with a BBQ! This week’s Meat-Free Monday Challenge recipe is a flavor packed BBQ tofu. This recipe is easy and doesn’t require a lot of attention. You can make this in a slow cooker or a heavy bottomed sauce pan. Sweet, salty, spicy and packed with protein!

Photo Credit: Megan Cross

Do you or someone you know dislike the texture of tofu? The method of dry frying tofu changes it’s texture and flavor. All of your friends will ask “How did you make that?”

Dry Fry

Cut the tofu in any shape you choose and pat dry the cut pieces with paper towels. Heat a non-stick pan on low or med/low heat. Place tofu in the pan WITHOUT OIL, hence a dry fry. Cook out the moisture within the tofu until lightly browned flipping occasionally. Then toss the tofu in your favorite marinade!

Tangy BBQ Tofu

  • 1 lbs. extra firm tofu, cut into triangles, dry fried (process above)
  • 2 T. soy sauce
  • 2 T. water
  • 1 t. apple cider vinegar
  • 1/4 t. liquid smoke
  • black pepper
  • 2 T. vegan butter
  • 1 onion, halved, thinly sliced
  • 2 cloves garlic, minced
  • 2 medium tomatoes, seeded, chopped
  • 1 C. vegetable stock
  • 1/2 C. favorite BBQ sauce
  • 1/2 t. who grain mustard, optional
  • pinch of Cheyenne
  • salt to taste

Create marinade by mixing soy sauce, water, apple cider vinegar, liquid smoke and black pepper. Add dry fried tofu and let marinate for 10-30 minutes. Meanwhile in a heavy bottomed saucepan, melt the butter and add onions. Caramelize the onions for about 15 minutes. Add a little water if onions start to dry out. Add garlic and tomato sauté for three minutes. Add remaining ingredients including dry fried marinated tofu. Taste before salting! Serve with white rice or potatoes and your favorite greens like grilled asparagus. ENJOY!


  • add kidney beans for a heartier meal
  • add favorite hot sauce to spice it up!

More Megan’s Meat-Free Monday Recipes:

Megan’s Meat-Free Monday Recipes: Zucchini Pasta In Sun-Dried Tomato Sauce

Megan’s Meat-Free Monday: Hearty Black Bean Chili 

Megan’s Meat-Free Monday: Chilaquiles Con Crema

Megan’s Meat-Free Monday: Chocolate Chip Cookies

Megan’s Meat-Free Monday: Guide To Easter

Megan’s Meat-Free Monday: Choco-Choco Muffins

Megan’s Meat-Free Monday: Empanadas With Chipotle Cream

Megan’s Meat-Free Monday: Curried Cauliflower Orzo

Megan’s Meat-Free Monday Edition: Buddha Bowl