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BBQ Tofu Kale Caesar Salad Meal Prep

BBQ Ranch Kale Salad with Tofu Meal Prep

Flavorful BBQ Ranch Kale Salad with Tofu Meal Prep – a crispy, smoky, protein-packed vegan bowl perfect for easy, healthy lunches.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Appetizer, Main Course, Side Dish
Cuisine American, Vegan
Servings 3

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

If you don’t have an air fryer, you can still make these tofu wings in the oven. Simply place them on a baking sheet lined with parchment paper and bake them at 425° for 30-35 minutes, flipping them halfway through. Make sure the tofu wings are nice and crispy before removing them from the oven. Once they are crispy, coat them in the buffalo sauce and serve.
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 250g | Calories: 280kcal | Carbohydrates: 28g | Protein: 20g | Fat: 10g | Saturated Fat: 1.5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 600mg | Potassium: 500mg | Fiber: 6g | Sugar: 8g | Vitamin A: 8500IU | Vitamin C: 40mg | Calcium: 220mg | Iron: 4mg
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