This BBQ Tofu Salad Bowl is a healthy and fun salad with delicious Tex-Mex flavors. Tofu is marinated in BBQ sauce then pan-fried until crispy and golden. It's added to salad greens along with fire-roasted corn, black beans, crunchy crushed tortilla chips and slathered with ranch dressing.
Main Ingredients + Nutrition Notes
As a dietitian, I'll break down some of the nutritional benefits of this salad along with the main ingredients used:
- Tofu- high in protein, fiber, calcium all while being low in calories and fat making it a great choice for those who are trying to cut back calories for weight loss and/or improve heart and gut health. I use tofu in Italian recipes like this tofu sandwich with eggplant caponata, and in Asian dishes like this soy sweet chili glaze tofu recipe.
- Salad Greens- you can use whatever salad base you choose including mixed greens, romaine and even kale for a healthy dose of B vitamins, vitamin K and minerals.
- Black Beans- the addition of black beans adds another layer of health benefits including iron, fiber and protein.
- Fire-Roasted Corn- frozen fire-roasted corn is the perfect choice since it's quick and easy and goes so well with the BBQ flavor. Corn has a ton of nutritional benefits and contains antioxidants and vitamin A.
- Cheddar Cheese- sharp cheddar cheese has an intense flavorful bite. Just a little bit goes a long way in this salad.
- Tortilla Chips- adds a nice crunch and if you use a chili lime spiced chips, that adds even more flavor to the salad.
- Avocado- is a creamy and delicious way to add healthy fat to this salad.
- BBQ Sauce- use your favorite store-bought BBQ sauce to make things easy (or make your own if you're feeling fancy).
- Ranch Dressing- store-bought creamy and herby ranch dressing saves time, and is the perfect compliment to the flavors in this salad.
- Jalapeño Peppers- optional if you like a little heat.
How To Make BBQ Tofu
The first step is to allow some time to drain the tofu. I explain how to remove excess water from tofu more in this post. So, leave yourself some time to do this before cooking.
Just like meat, marinating the tofu will allow it to absorb more flavor.
All in all, you should count on needing about an hour before the tofu is ready to hit the pan.
While you're prepping the tofu, this is a good time to gather up the remaining ingredients and prep them so all that's left to do is toss everything together.
Salad Variations and Using Leftovers
- You can make this tofu on the grill or use an air-fryer if you have one.
- Adding fruit like mango or pineapple would be a delicious addition.
- Experiment with different types of cheese like pepper jack for more spice.
- Try it with any protein like shrimp, chicken, or pork, if tofu is not your thing.
- Instead of a salad as the base use rice or quinoa for a more filling meal.
- Make extra!! I've been known to use leftover BBQ tofu, beans and corn in tacos and burritos!!
BBQ Tofu Salad
Equipment
Ingredients
- 8 oz tofu pressed and drained, sliced into ¼ inch pieces
- ½ cup barbecue sauce or more as needed
- 2-3 cups salad greens
- ½ cup black beans drained and rinsed
- ½ cup frozen fire-roasted corn defrosted
- 2 oz sharp cheddar cheese cut into matchstick size pieces
- ½ avocado
- 1 small jalapeño pepper (optional) sliced thin seeds removed
- 2 tablespoon ranch dressing
- ½ cup crushed tortilla chips recommend chili or lime seasoning for added flavor
Instructions
- On a flat dish, coat the tofu in the bbq sauce and allow to marinate for 30 min.
- In meantime, prepare the remaining salad ingredients (minus the tortilla chips) and add them to a bowl.
- Spray a non-stick fry pan with cooking oil, and heat to medium-high.
- Add the tofu and cook for 5 min per side or until each side is golden and crispy adding more BBQ sauce as needed to completely coat the tofu. Remove the pan from heat.
- Toss the salad with the ranch dressing. Divide amongst bowls and add the tofu and crushed tortilla chips.
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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