High Protein Vegan Satay Sticks

Elevate your plant-based meal prep with these High Protein Vegan Satay Sticks, a flavorful fusion perfect for dinner or meal prepping! These skewers combine extra firm tofu and rehydrated TVP chunks to pack a serious protein punch, all coated in a rich, creamy marinade made from natural peanut butter, coconut milk, soy sauce, and a hint of lime. Infused with aromatic spices like ginger, turmeric, and a touch of chili, then char-grilled to perfection, these satay sticks offer a delightful balance of smoky and savory flavors. Quick and easy to prepare in under an hour, they’re perfect as a standalone dish or served alongside steamed rice, a crisp cucumber salad, or your favorite dipping sauce. Garnished with fresh cilantro, these skewers aren't just delicious—they’re a nutrient-packed, gluten-free, and guilt-free showstopper.

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Extra firm tofu
• 100 grams Textured vegetable protein (TVP) chunks
• 4 tablespoons Peanut butter (natural, unsweetened)
• 160 milliliters Coconut milk (full-fat)
• 3 tablespoons Soy sauce (gluten-free)
• 2 tablespoons Maple syrup
• 1 tablespoon Lime juice (freshly squeezed)
• 2 cloves Garlic cloves (minced)
• 1 teaspoon Ground ginger
• 0.5 teaspoons Ground turmeric
• 0.25 teaspoons Chili flakes (optional, for spice)
• 1 tablespoon Olive oil
• 10 skewers Wooden skewers (soak in water for 20 minutes prior to use)
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

Press and drain the extra firm tofu to remove excess liquid. Once dry, cut the tofu into bite-sized cubes (approximately 2 cm each).

Step 2

Rehydrate the textured vegetable protein (TVP) chunks by soaking them in hot water for 10 minutes. Drain and gently squeeze out excess water.

Step 3

In a mixing bowl, prepare the marinade by whisking together the peanut butter, coconut milk, soy sauce, maple syrup, lime juice, garlic, ground ginger, ground turmeric, and chili flakes. Mix until smooth and well combined.

Step 4

Gently toss the tofu cubes and hydrated TVP into the marinade. Cover and allow them to marinate for at least 20 minutes. For a more robust flavor, marinate for up to 2 hours in the refrigerator.

Step 5

While the tofu and TVP are marinating, soak the wooden skewers in water to avoid burning during cooking.

Step 6

Once marinated, thread the tofu cubes and TVP chunks onto the wooden skewers, alternating them for a balanced look.

Step 7

Heat a grill pan or outdoor grill over medium heat and lightly brush with olive oil to prevent sticking.

Step 8

Cook the skewers for 5-7 minutes on each side, rotating occasionally to ensure even grilling. The tofu and TVP should develop a golden char for optimal flavor.

Step 9

Remove the skewers from the grill and serve immediately. Garnish with fresh cilantro for a burst of color and added freshness.

Step 10

Enjoy the satay sticks on their own or pair them with a side of steamed rice, cucumber salad, or extra satay sauce for dipping.

Nutrition Facts

Serving size	(850.8g)

Amount per serving	% Daily Value*
Calories	1963.8

Total Fat 120.7g	0%
Saturated Fat 46.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3114.0mg	0%
Total Carbohydrate 97.4g	0%
Dietary Fiber 30.7g	0%
Total Sugars 45.9g
Protein 140.9g	0%

Vitamin D 0IU	0%
Calcium 2973.0mg	0%
Iron 28.1mg	0%
Potassium 4008.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.3%

Protein: 27.6%

Carbs: 19.1%