Are you looking for a delicious and nutritious meal prep option that’s both convenient and satisfying? This BBQ Tofu Meal Prep is just what you need! Packed with crispy, flavorful tofu, vibrant leafy greens, and spiced couscous, it’s a balanced meal perfect for busy weekdays.
Whether you’re vegan or just looking to add more plant-based meals to your diet, this recipe is easy to customize and prepare. With simple ingredients and straightforward steps, you’ll have wholesome, ready-to-go meals that keep you energized and satisfied throughout the week. Let’s dive into the details and get started on this tasty journey!
You can view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
BBQ Tofu:
- Extra Firm Tofu: Provides a chewy, satisfying texture; substitute with firm tofu or tempeh.
- Soy Sauce: Adds umami flavor; tamari or coconut aminos work for gluten-free options.
- Cornstarch: Helps create a crispy exterior; arrowroot powder can be used instead.
- Garlic Powder: Enhances flavor; use fresh minced garlic or garlic granules as alternatives.
- Smoked Paprika: Adds a smoky taste; regular paprika with a drop of liquid smoke can be used.
- Olive Oil (Optional): Adds richness; any neutral oil like avocado or canola oil can substitute.
Salad Jars:
- Leafy Greens of Choice: Use your favorite greens like arugula, mixed greens, or kale; spinach or romaine lettuce are good alternatives.
Sauces:
- BBQ Sauce: Use your preferred brand; homemade BBQ sauce works well too.
- Vegan Ranch Dressing: Store-bought or homemade vegan ranch; regular ranch for non-vegans.
- Hot Sauce (Optional): Adds a spicy kick; any hot sauce you like or leave it out.
Couscous:
- Whole Wheat Dry Instant Couscous: Provides a hearty base; regular couscous, quinoa, or brown rice can be used.
- Turmeric: Adds color and flavor; optional but can be substituted with curry powder.
- Freshly Ground Black Pepper: Enhances flavor; use white pepper or a pepper blend as alternatives.
Helpful Tools
- Baking Sheet: For baking the tofu.
- Parchment Paper: To prevent sticking and make cleanup easier.
- Large Mixing Bowl: For mixing the tofu marinade.
- Whisk: For combining marinade ingredients.
- Measuring Spoons: For accurate ingredient measurement.
- Pot: To cook the couscous.
- Fork: For fluffing the couscous.
- Large Mason Jars: For meal prep assembly.
How to Make This BBQ Tofu Meal Prep Recipe
BBQ Tofu:
Preheat oven to 400 degrees.
In a large mixing bowl, whisk together olive oil, soy sauce, smoked paprika, garlic powder, salt, and pepper.
Tear tofu into bite-sized pieces and add directly into the bowl with the marinade. Stir gently to combine.
Add cornstarch, then stir again to evenly coat the tofu.
Place the tofu onto a baking sheet lined with parchment paper, and bake for 30 minutes, flipping halfway.
Toss cooked tofu with the BBQ sauce until each piece is evenly coated.
Couscous:
- Meanwhile, prepare your couscous by following the package instructions.
- Add the turmeric and black pepper into a pot with your dry couscous.
- Typically, add 1 part boiling water to 1 part couscous in a large bowl, cover for 5 minutes, then fluff with a fork.
Meal Prep Assembly:
- Assemble your meal prep jars by dividing all ingredients equally between 3 large mason jars.
- Add the ingredients in this order: first add the ranch to the bottom of each jar, then the BBQ tofu and hot sauce, then the couscous, and finally top with greens. Enjoy!
Tips & Tricks
- Press the Tofu: Pressing tofu before marinating helps it absorb flavors better.
- Cut Even Pieces: Ensure tofu pieces are uniform for even cooking.
- Crispier Tofu: Bake tofu longer for a crispier texture.
- Layering: Layering the salad jars properly keeps ingredients fresh and prevents sogginess.
- Make Ahead: Prep all components in advance for quick assembly.
- Storage: Store jars in the refrigerator for up to 4 days.
FAQ: BBQ Tofu Meal Prep
Yes, tempeh or chickpeas are great alternatives.
Use tamari instead of soy sauce and ensure your couscous is gluten-free, or substitute with quinoa.
Bake for an additional 5-10 minutes or use an air fryer.
Absolutely, use your favorite brands.
BBQ Tofu Meal Prep
Ingredients
BBQ Tofu
- 1 block extra firm tofu
- 1 tbsp soy sauce
- 2 tbsp cornstarch
- ½ tsp garlic powder
- ½ tsp smoked paprika
- 1 tbsp olive oil (optional)
Salad Jars
- 4 large handfuls of leafy greens of choice (arugula, mixed greens, kale etc)
Sauces
- ¼ cup BBQ sauce
- ⅓ cup Vegan Ranch Dressing
- Hot sauce to taste (optional)
Couscous
- ¾ cup whole wheat dry instant couscous
- ½ tsp turmeric
- freshly ground black pepper to taste
Instructions
BBQ Tofu
- Preheat oven to 400 degrees.
- In a large mixing bowl whisk together olive oil, soy sauce, smoked paprika, garlic powder, salt and pepper.
- Tear tofu into bite-sized pieces and add directly into the bowl with the marinade. Stir gently to combine.
- Add cornstarch then stir again to evenly coat the tofu. Place the tofu onto a baking sheet with parchment paper, and bake for 30 minutes, flipping halfway.
- Toss cooked tofu with the BBQ sauce until each piece is evenly coated.
Couscous
- Meanwhile, prepare your couscous by following the package instructions.
- Add the turmeric and black pepper into a pot with your dry quinoa. (Typically, add 1 part boiling water to 1 part couscous in a large bowl, cover for 5 minutes then fluff with a fork.)
Meal Prep Assembly
- Assmeble your meal prep jars by dividing all ingredients equally between 3 large mason jars. Add the ingredients in this order: 1st add the ranch to the bottom of each jar, then the BBQ tofu and hot sauce, then the couscous, and finally top with greens. Enjoy!
Notes
Nutrition
Conclusion: BBQ Tofu Meal Prep
This BBQ Tofu Meal Prep is a delicious and nutritious way to enjoy a balanced meal throughout the week. With its flavorful tofu, vibrant greens, and spiced couscous, it’s perfect for those seeking a convenient yet wholesome option. Customize the ingredients to your liking and enjoy the ease of meal prepping!
This meal prep was very nice easy to assemble and liked the bbq tofu, and was quick tasty cold. Loving all these ideas! Thanks so much for sharing them 😊
Thank you so much Joanne! I’m so happy you are loving all the vegan meal preps! 🙂
Really enjoyed the bbq tofu, been eating plant based for lunch everyday and feeling and looking better!
Thank you SO much I’m so happy you are looking and feeling better I love to hear it!
I love the barbeque tofu. It was quite delicious and this actually made my week super easy thank you so much for posting this!
SOOO happy you found this helpful! Thank you so much