A Tofu Recipe For Tofu Haters

July 23, 2012   46 Comments

Snack Girl has a confession. She wants to like tofu, but she just can’t.

Barbecue Tofu Sandwich Recipe

My friends have tried to convince me, and I have tried a bunch of recipes for Snack Girl that are just okay (except for Tofu Scramble).

My first problem with tofu is that many recipes start with “Drain tofu and weigh it down. Let it sit for 20 minutes.” Do I look like I have 20 minutes to sit around waiting for my tofu to release water?

I am sure that tofu lovers have figured out a way to make this step less onerous. But, I just can’t get past it.

Tofu is basically soybean cheese. You can find it in the refrigerated section of the produce section of your supermarket and it costs about $2.70 for 14 ounces. It is a great way to get some protein without the saturated fat that comes from eating meat.

But, the texture is kinda like jello and it doesn’t have any taste (unlike a steak). How do you make it taste like something? My new solution is to add barbecue sauce.

The photo above is a BBQ Tofu sandwich and it was pretty good. I know I am going to get flamed for this - I used a commercial brand of BBQ sauce that I will not share with you because high fructose corn syrup is a featured ingredient (KC Masterpiece).

That’s right, I added high fructose corn syrup to tofu :) I’m nowhere near perfect and one day I am sure I will make my own BBQ sauce (just not today).

Tofu is not meat and so I would not say that this was as good as a pulled pork sandwich, BUT it was great for a fast dinner. One slice is just 62 calories and includes 3.6 grams of protein - not bad for barbecue.

How do cook tofu? Have you tried it? Please share.

BBQ Tofu Recipe

1.6 from 24 reviews

(makes 9 slices)

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¾ cup barbecue sauce
1 - 14 ounce package extra firm tofu


Heat oven to 425 F. Place a sheet of tinfoil onto a rimmed baking sheet. Drain tofu and dry with paper towels. Slice 9 - ½ inch slices, place onto baking sheet, and brush with barbecue sauce. Flip tofu over and brush on the other side.

Bake for 10 minutes or until sauce has carmelized. Serve immediately.

Nutrition Facts

For one slice = 62 calories, 1.8 g fat, 8.3 g carbohydrates, 5.7 g sugar, 3.6 g protein, 0.5 g fiber, 238 mg sodium, 2 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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First 20 Comments: ( See all 46 )

Yes and you deserve to get flamed! lol Seriously, have you tried a BBQ sauce that doesn't have HFCS? You know, you can buy more than one brand and/or flavor and mix them together. That counts as making your own, right?

Put a few tbs. of soy sauce in the bottom of a lasagna pan. Add a few drops of toasted sesame oil. Stir it around with a fork. Put quarter inch thick slices of tofu in (they should be about 1.5" by 2.5 " rectangles) and then flip them over, so both sides are brown. Bake for half an hour at 375 or much longer at lower or shorter at higher temp. Not very sensitive. Cook until it is the texture you like. Experiment!! Yum yum. I promise.

@Michelle - I hadn't checked the label until AFTER I made my tofu sandwich. And, then I decided to laugh. I will look for another BBQ sauce the next time I make this.

Just plan ahead. You don't have to use the tofu at the end of the twenty minutes of pressing--put it in some a storage container and store in in the refrigerator until you are ready for it.

You can also cut it into cubes for stir fry and marinate for a few hours in something you like-- I favor sesame oil, chili oil, soy sauce, powdered ginger and powdered garlic.

I don't think you sold me yet on tofu! If I serve tofu for my Husband at a BBQ I think he would divorce me. lol Your recipe does sound good though and a great way to try tofu.

I'm not convinced either. There has to be something else you can eat with the same nutritional value. I make my own BBQ sauce by using ketchup a little syrup and water. Mix until desired tartness/sweetness and VIOLA!!!

Snack Girl! Try this tofu recipe now! I swear it makes it taste like a blacken grilled chicken breast!…

I make a Tofu Parm that is pretty good...but I am the only one in the house who will eat it! Haven't found a way to sneak it into the rest of the fam's diet yet! I coat the tofu slices in panko crumbs and cook in a little olive oil before adding the tomato sauce and cheeses. Link if interested…

My favorite way to eat tofu is simple! Press and drain. Then cut into bite size cubes. Dredge the cubes in about 1 tbs (for an entire block) of cornstarch. Spray a pan with non-stick spray and then place tofu on the sheet. Spray the tops with cooking spray (I just use olive oil). Then bake at 400 for 20-25 minutes (until it's a nice golden color). This gives you a nice, firm, chewy piece of tofu that is perfect either on top of a salad or mixed with your favorite sauce (I like sezchuan or peanut) and combined with steamed rice and steamed veggies. Yum!

HFCS and MSG give me migraines. My favorite BBQ sauce is Bull's-Eye Brown Sugar and Hickory. Not completely clean, but the "naughty ingredients" are in the 2% or less category.

I love tofu with veggies, but not as a sandwich. I eat only 1 slice of bread for breakfast either with an egg or cheese.

I love the fact you are normal! I have never been in love with tofu...but I've been reading that baked tofu will convert just about that is what I plan on trying next :-)

Sounds like great recipe but be sure to try trader joes pulles bbq tofu! Its a fav!

I have had a delicious tempeh reuben - a form of fermented tofu - at a local restaurant, but cooking it at home is something else. I just don't have the skill, or the patience, or maybe the desire. Tofu and bbq sauce makes me ill to contemplate. But keep trying; I want to like it. I just don't.

Poor tofu! I love that you persevere. Where I live you can get pre-marinated, fairly dry tofu that's a great starting point for tofu newbies.

I love it, but I don't have time to dry it wither (duh, I want my lunch now). I tend to stew it with vegetables in a stack of spices. Yum!

I'm vegetarian, so I eat a LOT of tofu. I never remember to press it (sometimes I manage to wrap it in paper towels and squeeze it a bit) and it's fine. I throw it in a stir fry - it gets crispy, soaks up the sauce around it, and absolutely does not taste like (ew!) gelatin. On the other hand, if you do want to plan ahead, freezing water-packed tofu and then thawing it makes it take on a meatier texture. Also, coating it with cornstarch at any point before frying adds an extra yummy crunch to it. But the bottom line, I guess, is that if you don't like a food, you don't like it! :)

Oh yuck. I've tried tofu every which way and I'm still grossed out by it. I give you credit for trying to like it by pouring bbq sauce over it. That's totally something I would do. LOL.

I really like tofu - it's like a savory marshmallow! But you definitely have to put some flavor on it (like BBQ sauce) because it doesn't have much of its own! I usually use soy sauce, garlic powder, bbq sauce, something like that. I'll just eat it plain or cubed and in pasta or veggies.

But....I never press it for 20 minutes. I just put extra-firm tofu to begin with!

Tofu is a highly processed food... better to go with real, grass-fed meat and get the good fats.

I don't eat tofu as I am grossed out by GMO foods. Are there any brands that are non-GMO? None in our local store.

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