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barbecue tofu meal prep

BBQ Tofu Meal Prep

Enjoy this BBQ Tofu Meal Prep featuring crispy tofu, vibrant greens, and spiced couscous. A perfect, convenient option for healthy meals all week long!
5 from 3 votes
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Lunch, Salad
Cuisine American
Servings 3 Meals

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

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: 350g | Calories: 475kcal | Carbohydrates: 60g | Protein: 25g | Fat: 20g | Saturated Fat: 4.5g | Polyunsaturated Fat: 7.5g | Monounsaturated Fat: 7.5g | Sodium: 650mg | Potassium: 500mg | Fiber: 7.5g | Sugar: 7.5g | Vitamin A: 100IU | Vitamin C: 20mg | Calcium: 75mg | Iron: 4mg
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