Go Back Email Link
–+ servings
A colorful salad with crispy tofu, mixed greens, avocado, cherry tomatoes, jalapeño slices, corn, tortilla chips, and creamy dressing in a wooden bowl. A fork rests on the bowl. Nearby are a napkin, a glass of water, avocados, and tomatoes on a vine.

BBQ Tofu Salad

Donna Castellano, MS, RDN
An healthy salad made with pan-fried BBQ tofu, black beans, corn and tossed with creamy ranch dressing.
Pinterest Facebook
Prep Time 1 hour
Cook Time 10 minutes
Total Time 1 hour 10 minutes
Course Dinner, Lunch
Cuisine American, Mexican
Servings 2
Calories 660 kcal

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 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.

Subscribe

Subscribe to our blog and receive instant access to exclusive recipes, ready in 20 minutes or less and perfect for busy days!

Nutrition

Serving: 1bowlCalories: 660kcalCarbohydrates: 78gProtein: 23gFat: 31gSaturated Fat: 6gCholesterol: 18mgPotassium: 825mgFiber: 11gVitamin A: 841IUVitamin C: 18mgCalcium: 325mgIron: 4mg

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.

Course Dinner, Lunch
Cuisine American, Mexican
Diet Vegan, Vegetarian
Keywords bbq, healthy salad, summer salad, tofu
Tried this recipe?Mention @spoonfulofplants or tag #spoonfulofplants!