Looking for a vibrant, protein-packed meal prep idea that’s both flavorful and healthy? This BBQ Ranch Kale Salad with Tofu Meal Prep checks all the boxes! Combining smoky, crispy tofu “wings” with a creamy vegan ranch-dressed kale salad, this recipe is perfect for anyone wanting a tasty plant-based lunch that keeps well throughout the week.
Kale, known as a superfood, is loaded with vitamins A, C, and K, plus fiber and antioxidants. Tofu adds a punch of plant-based protein, making this meal balanced and satisfying. The BBQ sauce brings the perfect smoky sweetness, while vegan ranch adds a cool, creamy contrast that makes every bite addictive.
Whether you’re new to meal prepping or a seasoned pro, this recipe is simple, approachable, and ideal for batch cooking. Plus, it’s super flexible with substitutions and tools to suit your kitchen setup!
You can view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
Ingredients
- 1 brick extra firm tofu, drained and pressed
- Batter:
- ¼ cup cornstarch
- ¼ cup unsweetened plain milk (soy milk works great)
- ½ cup seasoned breadcrumbs (use Panko or gluten-free breadcrumbs if preferred)
- Sauce:
- ½ cup BBQ sauce of choice (look for vegan-friendly options)
- Salad:
- 4 cups chopped kale, tightly packed
- ⅓ cup vegan ranch dressing
Substitutions & Tips
- Tofu: Extra firm is best for holding shape and crispiness. Press well to remove moisture.
- Milk: Any plant-based milk works (almond, oat, cashew), just keep it unsweetened and plain.
- Breadcrumbs: Panko offers extra crunch; gluten-free or whole wheat breadcrumbs work too. Seasoned breadcrumbs add flavor, or add your own spices.
- Cornstarch: You can substitute with arrowroot powder or potato starch for crispiness.
- BBQ Sauce: Choose your favorite vegan brand or make your own. Sweet, smoky, or spicy varieties all work.
- Kale: Curly kale is classic; Tuscan (Lacinato) kale offers a milder flavor and softer texture when massaged.
Helpful Tools
- Air fryer: Perfect for crisping tofu wings quickly with less oil.
- Oven: Great alternative if no air fryer available—just requires a bit more time.
- Tofu press or clean kitchen towel: Essential for pressing out extra moisture from tofu.
- Mixing bowls: Three shallow bowls to set up for battering tofu (cornstarch, milk, breadcrumbs).
- Large salad bowl: For massaging kale and tossing with ranch dressing.
- Measuring cups and spoons: For accuracy and ease.
How to Make This BBQ Ranch Kale Salad with Tofu Meal Prep Recipe
Pressing and Preparing Tofu
Press your tofu ahead of time by wrapping it in a clean dish towel and placing a heavy object on top for at least 15 minutes to remove excess water. This step is crucial for achieving crispy tofu wings.
Cut the pressed tofu into roughly 16 equal-sized pieces. These “wing” shapes will get crispy and perfect for coating.
Coating Tofu in Batter
Set up three shallow bowls:
- Cornstarch
- Plant-based milk
- Seasoned breadcrumbs
Take each tofu piece and toss it first in the cornstarch, ensuring it’s fully coated. Next, dip it into the plant milk, and finally coat it thoroughly with breadcrumbs. This three-step batter creates the crispy, golden crust we want.
Air Frying or Baking the Tofu
Place coated tofu wings directly on your air fryer rack in a single layer (no overcrowding). Air fry at 390°F (200°C) for 8 minutes, flipping halfway at 4 minutes for even cooking.
No air fryer? Use your oven! Place tofu on a parchment-lined baking sheet and bake at 425°F (220°C) for 30-35 minutes, flipping halfway through. Ensure tofu is nice and crispy before removing.
Preparing and Massaging the Kale
While tofu cooks, wash kale thoroughly and remove tough stems. Chop into bite-sized pieces.
Place kale in a large bowl and add a drizzle of olive oil. Massage with your hands for 2-3 minutes until the leaves soften and darken — this step helps reduce bitterness and makes kale more tender.
Tossing Salad with Ranch and Assembling Meal Prep
Add vegan ranch dressing to the massaged kale and toss until evenly coated.
Once tofu wings are cooked, transfer to a bowl and toss each piece in BBQ sauce until fully coated.
Divide kale salad and BBQ tofu evenly into 3 meal prep containers. Seal and refrigerate until ready to eat.
Tips & Tricks
- Extra Crispy Tofu: Press tofu thoroughly and don’t overcrowd air fryer or baking tray. Flip carefully halfway to crisp all sides.
- Make Your Own Vegan Ranch: Blend soaked cashews, garlic, herbs, lemon juice, and plant milk for a fresh ranch.
- Storage & Reheating: Keep salad and tofu in airtight containers. Reheat tofu in an air fryer or oven to restore crispiness. Kale salad tastes great cold or at room temp.
- Add Texture: Sprinkle with toasted seeds, nuts, or sliced avocado for extra nutrition and crunch.
- Flavor Variations: Try different BBQ sauces (smoky chipotle, sweet maple, or spicy). Add a splash of hot sauce for a kick.
Benefits of BBQ Ranch Kale Salad with Tofu Meal Prep
This meal packs a nutritious punch:
- High in plant protein from tofu, aiding muscle repair and fullness.
- Rich in antioxidants and vitamins from kale, supporting immune health.
- Low in saturated fat and cholesterol-free, perfect for heart health.
- Fiber-rich to support digestion.
- Meal prep friendly, making healthy eating convenient and budget-friendly.
Why You’ll Love This BBQ Ranch Kale Salad with Tofu Meal Prep Recipe
This recipe is a game-changer for busy weekdays. It’s quick to prepare, keeps well, and delivers bold flavors without complicated steps. The combo of smoky BBQ tofu and creamy ranch-dressed kale creates a delicious balance of tastes and textures that keep lunchtime exciting. Plus, it’s fully vegan, gluten-free adaptable, and family-friendly!
BBQ Ranch Kale Salad with Tofu Meal Prep
Ingredients
Batter
- ¼ cup Cornstarch
- ¼ cup Unsweetened plain milk I used soy
- ½ cup seasoned bread crumbs sub Panko or GF if desired
Sauce
- ½ cup BBQ sauce of choice
Salad
- 4 cups chopped kale, tightly packed
- ⅓ cup vegan ranch
Instructions
Prep
- Press tofu ahead of time wrapped in a dish towel to remove all excess liquid.
- Cut tofu equal sized pieces. I cut mine into about 16.
- Set out 3 shallow bowls. In the first bowl add cornstarch, the second – milk and the third, breadcrumbs.
- Toss each piece of tofu first into the cornstarch and coat fully, then into the milk, then toss to coat with breadcrumbs.
Cooking
- Placed coated wings directly onto the air fryer rack. Cook in the air fryer at 390° for 8 minutes, flipping half way through at the 4-minute mark.
- If you want to bake these in the oven instead – see notes.
- Meanwhile, wash the kale, remove the stems, chop into bite sized pieces and massage with a little olive oil to soften it.
- Toss the kale in a large bowl with the ranch dressing.
Finishing Touches
- Remove cooked tofu from the air fryer and coat each piece entirely with the BBQ sauce.
- Divide the salad and cooked tofu into 3 meal prep containers and store in the fridge until ready to eat. Enjoy!
Notes
Nutrition
Conclusion
If you want a satisfying, wholesome plant-based meal that you can prep ahead, the BBQ Ranch Kale Salad with Tofu Meal Prep is your go-to. It’s crispy, smoky, creamy, and loaded with nutrition—all in one bowl. Give it a try this week and enjoy a fresh, flavorful lunch ready whenever you are!
Frequently Asked Questions
Yes! You can substitute kale with spinach, collard greens, or even mixed salad greens depending on your preference. Just adjust the massaging time since softer greens need less.
Stored properly in airtight containers, the salad with tofu will keep well for up to 4 days in the refrigerator.
Yes, cooked tofu wings freeze well. Store them in a freezer-safe container for up to 2 months. Reheat in an air fryer or oven for best texture.
Arrowroot powder or potato starch are excellent substitutes that will help create a crispy coating on the tofu.
It can be! Use gluten-free breadcrumbs and ensure your BBQ sauce and ranch dressing are certified gluten-free.
