Ready in just 30 minutes, these shredded BBQ tofu bowls with apple fennel slaw are packed with flavor and plant-based protein! Shredded tofu is cooked in a pan until crisp and golden then tossed with spices and BBQ sauce. It’s served over fluffy quinoa alongside a fresh and crunchy apple fennel slaw.
I love a good quinoa bowl, especially when each serving is packed with flavor, seasonal produce, AND 25g of plant-based protein! These shredded BBQ tofu bowls with apple fennel slaw come together in just 30 minutes without the use of your oven making these perfect for a weeknight (or anytime you have a BBQ craving). The spicy BBQ paired with the cool and crunchy apple fennel slaw is such a great combo. Quinoa lends additional protein and fiber, rounding out this delicious vegan bowl recipe. The shredded BBQ tofu is a nod to my Texas roots so I hope you enjoy as much as I do!
Notes on Ingredients and Subsitutions
I HIGHLY recommend using super firm tofu (also called “high protein tofu) because it has less moisture which means it will brown faster and doesn’t need to be pressed beforehand. I used quinoa for the higher protein content but you can use rice here if you prefer. Store-bought BBQ sauce cuts down on both prep time and required ingredients. If you’re vegetarian, vegan, and/or gluten free, check the label and choose accordingly! I used the Whole Foods 365 Organic “Texas True” BBQ sauce which is vegan (and pretty delicious!). The bagged shredded cabbage helps cut down on prep time but if you prefer, you can shred some cabbage yourself. I really love cilantro in the slaw because it perks everything up and pairs well with the BBQ sauce. Feel free to use parsley instead.
Shredded BBQ Tofu Bowls with Apple Fennel Slaw in 6 Easy Steps
Recipe Tips
- It might sound silly, but use a BBQ sauce that you actually like the flavor of! I love a Texas style one.
- When cooking the tofu, it will brown better when slightly neglected. You only need to stir it every couple of minutes or so.
- To quickly and efficiently slice the apple and fennel, use a mandoline. Just make sure to use a cut glove to protect your fingers and be very cautious!
- Once you add the dressing to the coleslaw, it’s best enjoyed the day it is made. The longer it sits, the more liquid the apples, fennel, and cabbage will release. Leftovers will still be good, but not as good and fresh as the first day.
- Want a more flavorfu quinoa? Cook it in broth instead of water.
More 30-Minute Fall Meals
If you want cozy autumnal meals without spending forever in the kitchen, I’ve got you! My pumpkin tofu curry is a one-pot meal that is super flavorful and ready in just 30 minutes. For a high protein meal that is ready in only 25 minutes, try my high protein creamy butter beans with sun-dried tomatoes and Swiss chard. If you love a pesto pasta vibe, try my kale pesto orzo with cannellini beans, mushrooms, and sun-dried tomatoes. It’s ready in just 30 minutes thanks to orzo’s quick cooking time!
Shredded BBQ Tofu Bowls with Apple Fennel Slaw
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Ready in just 30 minutes, these shredded BBQ tofu bowls with apple fennel slaw are packed with flavor and plant-based protein! Shredded tofu is cooked in a pan until crisp and golden then tossed with spices and BBQ sauce. It’s served over fluffy quinoa alongside a fresh and crunchy apple fennel slaw.
Ingredients
- 1 cup uncooked quinoa
- 2 tablespoons olive oil
- 1 16–ounce block super firm tofu
- Sea salt, to taste
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 18-ounce jar BBQ sauce
- 1 bulb fennel
- 1 sweet crisp apple, such as Pink Lady, Cosmic Crisp, or Honeycrisp
- 2 heaped cups bagged shredded cabbage mix
- 2 scallions, thinly sliced, plus extra for garnish
- 1/4 cup vegan mayo
- 1/2 lime, juiced
- 1 handful cilantro leaves, finely chopped
- 1 splash maple syrup, optional
Instructions
Cook the quinoa according to package instructions.
While quinoa cooks, heat a large skillet or frying pan a tad higher than medium with the olive oil. While the pan heats up, shred the tofu with a box grater. Once the oil is shimmering, add the shredded tofu and a big pinch of salt. Cook, stirring every 2 minutes, until the tofu is golden and crisp (will take about 15-18 min). Add the spices and cook for an additional 2 minutes, then reduce heat to medium low. Add 1 ½ cups of the BBQ sauce. Cook for 2-3 more minutes, stirring regularly, to allow sauce to warm through and coat the tofu.
While the tofu cooks, cut the fennel in half lenthwise, then cut out and discard the core (at the root end). If stems and fronds are attached, remove them and save them for another use. Thinly slice the fennel and add it to a large bowl. Thinly slice the apple then add it to the bowl along with the shredded cabbage and thinly sliced scallions. Whisk together the mayo, lime juice, chopped cilantro, and a good pinch of salt. Pour the dressing over the slaw then toss to coat. Taste it, then add more salt as needed. If you prefer it sweeter, add a splash or two of maple syrup.
Serve the BBQ tofu over cooked quinoa with the slaw and the leftover BBQ sauce on the side. Garnish with additional sliced scallions if desired.
Keep leftovers of each component stored separately. Reheat leftover quinoa and shredded BBQ tofu in the microwave or on the stove top, adding a splash of water as needed.
Notes
- I’ve made this with and without the added spices (chili powder, smoked paprika, onion powder, garlic powder) – the spices definitely give it a punchier BBQ flavor but it’s also great with just a super flavorful BBQ sauce if you don’t have any of the spices on hand.
- I like the bagged shredded green cabbage, red cabbage, and carrot mix from Trader Joe’s but feel free to use one that you like. Or, shred some cabbage by hand.
- If you can’t find or don’t like fennel, use 4 ribs of thinly sliced celery or 1-2 thinly sliced kohlrabi.
- If you’re not vegan, feel free to use regular mayo.
- There’s an overlap with prep and cook time thus the total time involved for the recipe is 30 minutes.
- Prefer a BBQ sandwich? Pile the BBQ tofu and slaw onto your favorite bread and skip the quinoa!
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: main
These shredded BBQ tofu bowls look so tasty and full of flavor. I’m curious, do you think this would work with brown rice instead of quinoa?
Absolutely! You can use brown rice or any other grain here you like. Quinoa will have the most protein but brown rice is a great sub!
I absolutely loved these shredded BBQ tofu bowls! The smoky-sweet tofu pairs perfectly with the crisp, refreshing apple fennel slaw, such a satisfying and flavorful plant-based meal.
I’m so glad you enjoyed the bowls!! Thank you for coming back and leaving such a lovely review!
So yummy and like you said comes together fast! What more can I ask for? Thank you for always sharing such great recipes!
So happy you enjoyed this one! 🙂
I was a little nervous picking a new recipe for a busy weeknight, but I already bought all the ingredients. I was blown away by how fast it was to put together and we still had plenty of time to get out the door for sports! It was super delicious too, of course.
So glad you enjoyed this one! Hoping to share more of these quicker dinner recipes in the future 🙂
We are big fans of bbq and this recipe did not disappoint! So delicious! Thanks!
So happy you liked it! Thank you for taking the time to leave a review!
I love the flavor combo in this recipe! You don’t even miss the meat! 🙂
So glad you enjoyed this one and thank you for leaving a review!