Grilled Tofu Skewers
Golden, caramelized tofu, smoky grilled veggies, and juicy bursts of pineapple—these tofu skewers are all about big flavors with minimal effort. A quick marinade infuses every bite with savory-sweet goodness, and a few minutes on the grill (or under the broiler) brings everything together. Perfect for weeknights, meal prep, or anytime you want a plant-based meal that’s as fun to eat as it is delicious!
Servings: 4
Calories: 141kcal
Ingredients
- 2 tablespoons tamari or soy sauce
- 2 tablespoons pineapple juice
- 1 teaspoon apple cider vinegar
- 2 teaspoons finely grated fresh ginger
- 2 cloves garlic minced
- ½ teaspoon ground turmeric
- 1 14-ounce package extra-firm tofu drained, patted dry, and cut into 1 ½-inch cubes
- 1 red bell pepper cut into 1-inch pieces
- 1 zucchini cut into 1-inch pieces
- 1 cup broccoli florets
- 1 cup cherry tomatoes halved
- 1 small red onion chopped into 1-inch pieces
- 1 tablespoon avocado oil plus more for greasing
- Sea salt and freshly ground black pepper
Instructions
- In a large bowl, whisk together the tamari, pineapple juice, vinegar, ginger, garlic, and turmeric to combine well.
- Add the tofu cubes and toss to coat evenly. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes or up to 24 hours.
- Meanwhile, soak 8-10 wooden skewers in water for at least 30 minutes to prevent burning.
- In a separate large bowl, toss the prepared vegetables with the oil and season with salt and pepper.
- When the tofu is ready, thread the tofu cubes alternating with the bell pepper pieces, zucchini pieces, red onion pieces, broccoli florets, and cherry tomatoes onto the soaked skewers.
Grill Option
- Preheat your grill to medium-high heat (around 400-450°F). Lightly oil the grill grates.
- Place the skewers on the preheated grill and cook for 5-7 minutes per side, or until the tofu is golden brown and the vegetables are tender. Turn the skewers occasionally for even cooking.
Broiler Option
- Preheat the broiler with a rack positioned 6 inches from the heat source.
- Lightly grease a second rimmed baking sheet with oil. Remove the tofu from the marinade. Skewer alternating pieces of tofu and vegetables, placing them on the prepared baking sheet as you go.
- Broil, turning the skewers occasionally until the tofu and vegetables are browned in spots, 3 to 5 minutes.
Notes
- Prep Tips: Make sure you completely drain and dry the tofu before marinating—excess moisture will prevent it from soaking up all that flavor. If you’re using wooden skewers, soak them in water for at least 20 minutes to prevent burning on the grill.
- Storage: Store leftover tofu and veggies separately in airtight containers in the fridge for up to 3 days. Keeping them separate helps maintain the best texture when reheating. Extra marinade can be stored in a jar for up to a week and used as a drizzle for rice or salads.
- Reheating: Warm tofu and veggies in a skillet over medium heat until heated through, or bake at 350°F (175°C) for 10 minutes. Avoid microwaving if possible, as it can make the tofu rubbery. If you’re using a grill or broiler again, a quick 1-2 minute reheat will bring back that nice charred flavor.
- Freezing Tips: While tofu is best fresh, you can freeze the cooked veggies and marinade separately for up to 1 month. Let them thaw in the fridge before reheating. If you want to prep tofu ahead, freeze uncooked, marinated tofu, then thaw and grill when ready for the best flavor and texture.
- Make-Ahead Hack: Marinate the tofu overnight for maximum flavor absorption and prep the veggies ahead of time. When it’s time to cook, everything is ready to go—just assemble and grill!
Nutrition
Calories: 141kcal | Carbohydrates: 13g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 584mg | Potassium: 583mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1354IU | Vitamin C: 79mg | Calcium: 68mg | Iron: 2mg