Make this for your next backyard picnic! Meaty, saucy, smoky, and so delicious. Shredded Tofu BBQ Sandwiches are perfect with creamy coleslaw on a hearty, whole wheat bun. Summer is calling, so answer it!
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This is a fantastic meal to make anytime you want to feel a little summer vibe. We use the oven to firm up the tofu just before tossing with your favorite BBQ sauce. No grill required!
Make this quick No Mayo Coleslaw for topping, and pair with Lentil Baked Beans, or Oven Potato Wedges. Need a better BBQ sauce? Try our Low Sodium BBQ Sauce!
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Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Tofu, shredded - I get the firmest variety I can find. No need to press the tofu for this recipe
- Olive oil
- Liquid smoke
- Chili powder
- Onion powder
- Garlic powder
- Low sugar BBQ sauce - look for an option that is low in sodium and low in sugar, or make your own using our low sodium BBQ sauce recipe.
- Not pictured: whole wheat buns
See recipe card for quantities.
Instructions
Shredded tofu BBQ sandwiches are easy to make. Shredding the tofu is a bit of a technique, but everything comes together quickly. Here's how!
- Step 1: Shred the tofu. Use a box grater or cheese grater and use the largest holes. The shredding disc of a food processor will work also.
- Step 2: Combine the olive oil and liquid smoke.
- Step 3: Toss the shredded tofu with the olive oil mixture in a large bowl. Add the spices.
- Step 4: Toss with the spices until thoroughly combined.
- Step 5: Transfer to a baking sheet, and bake the tofu until slightly crisp, tossing halfway through.
- Step 6: Remove from the oven.
- Step 7: Combine BBQ sauce and water in a pan.
- Step 8: Warm through, stirring to combine.
- Step 9: Add the baked tofu.
- Step 10: Toss to combine. Add a little more BBQ sauce if you prefer.
Hint: bake the tofu longer for a crispier texture, or less for a softer texture.
Variations
Try some of these pulled BBQ tofu change-ups!
- Sliders - use Hawaiian rolls to make shredded BBQ tofu sliders
- Quesadillas - stuff tortillas with the shredded BBQ tofu, grill, and top with coleslaw (or stuff that inside too!)
- Pizza - use either our quick yogurt pizza crust, or regular whole wheat pizza crust, brush BBQ sauce on the crust, topped by the shredded BBQ tofu and sliced peppers if desired, and bake as directed. Top with coleslaw before serving.
Equipment
You will need a cheese shredder for this recipe. Use the side or attachment with the largest holes. A regular box grater will do the trick, or a rotary cheese grater would make it even easier. Others have had good luck with the shredder disc using a food processor.
Storage
Store the cooled tofu in an airtight container in the refrigerator, separate from the coleslaw, for up to 5 days.
The tofu can also be frozen for up to 6 months.
Healthy heart pro tip
Look for burger buns that are 100% whole grain for the heart healthiest kick. Make sure to look at the sodium content, as even whole grain products can pack a lot of sneaky salt in!
FAQ
Typically, you do need to press tofu before using it, but not for this recipe! We shred it thin and then bake it anyway, so the extra water isn't an issue.
Related
Looking for more picnic-worthy recipes? Try these:
Pairing
These are my favorite dishes to serve with Shredded Tofu BBQ Sandwiches:
📖 Recipe
Shredded Tofu BBQ Sandwiches
Equipment
Ingredients
- 14-16 oz Extra Firm Tofu drained and shredded
- 1 tablespoon Olive Oil
- ½ teaspoon Liquid Smoke
- 1 tablespoon Chili Powder
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- ½ cup Low Sodium BBQ Sauce
- ⅓ cup Water
- 4 Whole Grain Burger Buns
- No Mayo Coleslaw for topping if desired
Instructions
- Preheat oven to 350° F.
- Shred the tofu if you haven't already, and move it to a large bowl.
- Mix the oil with the liquid smoke, and toss it with the tofu.
- Add the spices to the tofu and toss to mix well.
- Transfer to a lined baking sheet, and bake for 30 minutes, tossing halfway through.
- Combine the BBQ sauce and water in a large skillet, and heat through.
- When the tofu is baked, add it to the warmed BBQ sauce, and toss to coat.
- Assemble sandwiches as desired, with extra BBQ sauce, coleslaw, and/or other toppings as desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Be very careful using a vegetable/cheese shredder. It's very easy to shred fingers, too. Consider using a cutting glove.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
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