Vegan BBQ Tofu Stir Fry Recipe

The beautiful thing about tofu is that it acts just like a sponge - it soaks and absorbs whatever flavor you marinate the tofu in. That's why this recipe is absolutely delicious and fun. The tofu tastes exactly like a delicious barbecue sauce.

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A vegan diet takes full advantage of all the protein you can possibly get by combining a variety of different plant-based foods. Quinoa, combined with brown rice, and tofu amps up the protein content quite a bit. We suggest a few of Trifecta’s vegetables, but feel free to throw in whatever veggie you have at hand (like a combination of kale, Trifecta’s mixed veggies, and some thinly sliced red cabbage). As I suggest in most of my recipes, use this recipe as a guideline, use what serves best for what you have at hand and use this recipe as an inspiration for your daily meal prep.

Find 15 vegan high protein recipes here to inspire your vegan meal prep!

Vegan BBQ Tofu Stir Fry Recipe


15 min


10 min




Taking full advantage of tofu's ability to absorb any flavor that it is soaked in, this recipe fuses the best of both American and Asian cultures to create a high protein fully vegan recipe.


  • 1 block extra-firm tofu, diced
  • 1 tablespoon cornstarch
  • 2 2/3 cups Trifecta quinoa
  • 2 cups Trifecta mixed vegetables
  • 2 teaspoons avocado oil
  • 6 tablespoon Thai BBQ Sauce (See below)
  • 1 cup edamame peas, shelled
  • Salt, kosher TT
  • Thai BBQ Sauce:

  • 3 tablespoons Ketchup
  • 1 tablespoon Tamari (gluten-free soy sauce), low sodium preferred
  • 1 teaspoon Rice Wine Vinegar
  • 1 teaspoon honey
  • 3 each Garlic, fresh, grated or 2 teaspoon garlic powder
  • 1 teaspoon Ginger, fresh, grated, or 3 teaspoons ginger powder
  • 1 teaspoon Thai chili paste
  • 1 teaspoon mustard, yellow


  1. Prepare the BBQ sauce by combining all ingredients in a bowl. Whisk to incorporate. Keep on the side.

  2. Drain tofu and press by placing paper towels in the top and bottom of the tofu and placing a hefty book carefully on top of the tofu. Use a small sheet tray if needed to capture the water drainage. Press for at least 5 minutes, discard paper towels, and then dice block evenly. Transfer to a bowl. Season tofu with cornstarch, 2 tablespoons of the BBQ sauce, and a pinch of salt. Mix with hands to coat tofu evenly. Set aside.

  3. Heat up avocado oil on a non-stick pan over medium-high heat. Once the oil is slightly smoking (about 30-45 seconds of constant heat), add the tofu. You want to hear a sear go on as we are looking at caramelizing the tofu and browning it on most sides. Do this for about 2-3 minutes, stirring as necessary. Add the vegetables, along with the quinoa and brown rice. Saute for another 2-3 minutes until heated through. Lastly, add the sauce into the pan and mix to coat all ingredients evenly. The sauce should thicken up as it reacts with the cornstarch and the heat. Remove pan from heat and evenly distribute the meal into four bowls.

  4. Conversely, if you are tracking your macros closely, heat up the quinoa separately in a bowl in the microwave, covered with a damp paper towel for 2 minutes. Do the same with the Trifecta vegetables. Still reheat the tofu in the pan by searing it over medium-high heat with avocado oil and the sauce.

  5. Portion ⅔ cup of quinoa, ½ cup of Trifecta veggies, and 4 ounce of the saucy tofu on a bowl. Garnish with fresh herbs like cilantro, and some sesame seeds.

  6. Enjoy!


Servings: 4 | Calories Per Serving: 390

  • Total Fat 14g
  • Cholesterol 0mg
  • Sodium 380mg
  • Total Carbohydrates 41g
  • Sugars 7g
  • Protein 25g
  • Vitamin A
  • Vitamin C