Low Sodium BBQ Tofu

Savor the smoky, tangy flavors of this heart-healthy Low Sodium BBQ Tofu recipe, perfect for those seeking a delicious yet salt-conscious meal. Made with extra-firm tofu that is baked to golden perfection and coated in a rich, homemade BBQ sauce, this dish strikes the perfect balance of sweet, savory, and smoky. The sauce features all-natural ingredients like molasses, apple cider vinegar, and liquid smoke, ensuring bold flavor without the need for added salt. Quick to prepare and versatile to serve, this plant-based recipe is an excellent choice for a main course, or as a flavorful topping for salads, wraps, or grain bowls. Ready in just an hour, it’s the ideal choice for a healthy weeknight dinner or meal prep.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 1 tbsp Olive oil
• 1 tsp Smoked paprika
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 0.5 tsp Black pepper
• 2 tbsp Apple cider vinegar
• 0.25 cup Unsweetened apple juice
• 3 tbsp Tomato paste
• 2 tbsp Molasses
• 1 tbsp Dijon mustard
• 0.5 tsp Liquid smoke

Directions

Step 1

Drain the tofu and press it using a tofu press or by wrapping it in a clean towel and placing a heavy object on top for about 15 minutes to remove excess water.

Step 2

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 3

Once the tofu is pressed, cut it into 1-inch cubes.

Step 4

In a large bowl, mix the smoked paprika, garlic powder, onion powder, and black pepper with the olive oil. Add the tofu cubes to the bowl and gently toss until the tofu is evenly coated.

Step 5

Spread the tofu cubes in a single layer on the prepared baking sheet and bake in the preheated oven for 25 minutes, flipping halfway through, until the tofu is golden and crispy.

Step 6

Meanwhile, prepare the low sodium BBQ sauce. In a small saucepan over medium heat, combine the apple cider vinegar, unsweetened apple juice, tomato paste, molasses, Dijon mustard, and liquid smoke. Stir well to combine.

Step 7

Bring the mixture to a simmer, reduce the heat to low, and let it cook for 10 minutes, stirring occasionally, until the sauce thickens slightly.

Step 8

Once the tofu is done baking, remove it from the oven and let it cool slightly.

Step 9

Transfer the baked tofu cubes to a medium-sized bowl and pour the BBQ sauce over them. Toss gently until the tofu is well coated with the sauce.

Step 10

Serve the low sodium BBQ tofu immediately as a main dish or a delicious addition to salads or sandwiches.

Nutrition Facts

Serving size	(615.6g)

Amount per serving	% Daily Value*
Calories	945.3

Total Fat 49.5g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 463.3mg	0%
Total Carbohydrate 67.8g	0%
Dietary Fiber 13.0g	0%
Total Sugars 44.4g
Protein 65.4g	0%

Vitamin D 0IU	0%
Calcium 2841.9mg	0%
Iron 15.3mg	0%
Potassium 2222.7mg	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: 45.5%

Protein: 26.7%

Carbs: 27.7%