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BBQ Tofu Chopped Salad
Salads
Ingredients:
BBQ Tofu
- 400 g (14 oz) extra-firm tofu, pressed
- 15–30 ml (1–2 tbsp) sesame or neutral oil
- 60 ml (¼ cup) BBQ sauce
- 15 ml (1 tbsp) lemon juice
- salt and black pepper to taste
Salad
- 1 large head romaine lettuce, finely chopped
- ¼ red cabbage, thinly sliced
- 340 g (12 oz) cherry tomatoes, halved
- 2 carrots, julienned
- 155 g (1 cup) corn (fresh, canned, or thawed frozen)
- 1 English cucumber, diced
- ½ red onion, thinly sliced
- ½ avocado, chopped
- 2 tbsp fresh parsley or cilantro, roughly chopped
- tortilla chips, crushed, optional
- ranch dressing, to serve
Equipments:
- Tofu press or heavy plate
- Non-stick skillet or frying pan
- Large mixing bowl
- Knife and cutting board
- Tongs or spatula
20 minutes or less
Gluten-Free
Grain-Free
Meal Prep Friendly
Features:
20 minutes or less
Gluten-Free
Grain-Free
Meal Prep Friendly
Nutrition:
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Instructions:
- Press and Prep the Tofu
Press 400 g (14 oz) extra-firm tofu for 10–15 minutes. Break into bite-size pieces by hand — rough edges help it get crispy. - Fry the Tofu
Heat 1–2 tbsp oil in a skillet over medium-high heat. Add tofu in a single layer and cook undisturbed for 3–4 minutes per side until golden and crispy. - Add BBQ Flavor
Reduce heat to medium. Add 60 ml (¼ cup) BBQ sauce and 1 tbsp lemon juice. Season with salt and pepper. Stir gently to coat all pieces. - Caramelize
Cook for 2–4 minutes, stirring occasionally, until the sauce thickens and lightly caramelizes onto the tofu. - Assemble the Salad
Add chopped romaine, cherry tomatoes, carrots, corn, cucumber, red onion, and parsley to a large bowl. Top with the warm or cooled BBQ tofu. Drizzle with ranch dressing and toss gently.
Why These Ingredients
Common Mistakes, Notes, Prep in Advance, Storage, Swaps & Tips
Notes:
- Break the tofu by hand rather than cutting it — the rough, uneven edges get crispier and hold the sauce better.
- This salad is also great with cilantro lime dressing instead of ranch.
Storage:
- Store the BBQ tofu separately from the salad in the fridge for up to 3 days. Reheat tofu in a dry skillet before assembling.
Swaps:
- Use tempeh instead of tofu for a firmer, nuttier bite.
- Add avocado or black beans for extra protein and creaminess.
Tips:
- For the crispiest tofu, don’t stir it for the first few minutes — let it form a crust before flipping.
BBQ Tofu Chopped Salad
2-4 Servings
Prep 10 min
Cook 10 min
Ingredients:
BBQ Tofu
- 400 g (14 oz) extra-firm tofu, pressed
- 15–30 ml (1–2 tbsp) sesame or neutral oil
- 60 ml (¼ cup) BBQ sauce
- 15 ml (1 tbsp) lemon juice
- salt and black pepper to taste
Salad
- 1 large head romaine lettuce, finely chopped
- ¼ red cabbage, thinly sliced
- 340 g (12 oz) cherry tomatoes, halved
- 2 carrots, julienned
- 155 g (1 cup) corn (fresh, canned, or thawed frozen)
- 1 English cucumber, diced
- ½ red onion, thinly sliced
- ½ avocado, chopped
- 2 tbsp fresh parsley or cilantro, roughly chopped
- tortilla chips, crushed, optional
- ranch dressing, to serve
Features:
20 minutes or less
Gluten-Free
Grain-Free
Meal Prep Friendly
Instructions:
- Press and Prep the Tofu
Press 400 g (14 oz) extra-firm tofu for 10–15 minutes. Break into bite-size pieces by hand — rough edges help it get crispy. - Fry the Tofu
Heat 1–2 tbsp oil in a skillet over medium-high heat. Add tofu in a single layer and cook undisturbed for 3–4 minutes per side until golden and crispy. - Add BBQ Flavor
Reduce heat to medium. Add 60 ml (¼ cup) BBQ sauce and 1 tbsp lemon juice. Season with salt and pepper. Stir gently to coat all pieces. - Caramelize
Cook for 2–4 minutes, stirring occasionally, until the sauce thickens and lightly caramelizes onto the tofu. - Assemble the Salad
Add chopped romaine, cherry tomatoes, carrots, corn, cucumber, red onion, and parsley to a large bowl. Top with the warm or cooled BBQ tofu. Drizzle with ranch dressing and toss gently.
