Tofu: you either love it or you don’t. If you’re a meat lover who hasn’t “gotten” tofu yet, this recipe is designed to win you over. Even if you’re already open to tofu, the bold, smoky flavors here may change your mind. A Memphis-style barbecue spice rub transforms firm tofu into a savory, satisfying protein that delivers the taste of your favorite ribs without the saturated fat. Cooking tofu with a mix of spices ensures it’s far from bland, and you can keep calories lower while still enjoying big flavor.
If you want more tofu ideas, try the Spiced Tofu Veggie Scramble, toss tofu into a Sweet & Savory Kale Salad with Creamy Avocado and Crunchy Almonds, or use it in a Superfood Mason Jar Salad with Lemon Vinaigrette.
This recipe is quick and simple—perfect for busy weeknights. The spice rub comes together in minutes, and the tofu cooks fast. Use this prepared tofu in salads, stir-fries, grain bowls, or enjoy it on its own. Because tofu is made from soybeans, it provides a complete protein with all essential amino acids, making it a heart-healthy alternative to meat. Whether you’re vegetarian or a devoted carnivore, this barbecue-spiced tofu deserves a spot on your plate.
Serves 2
Ingredients:
- 1 (14-oz) block light firm tofu
- ¼ tsp allspice
- ¼ tsp black pepper
- ¼ tsp chili powder
- ¼ tsp coriander
- ¼ tsp cumin
- ¼ tsp dried oregano
- ¼ tsp dried thyme
- ¼ tsp dry mustard
- ¼ tsp garlic powder
- ¼ tsp paprika
- ¼ tsp salt
- Oil (in an oil mister) for the pan
Directions:
- Make the spice rub by combining all dry spices and salt in a bowl. Set aside.
- Press the tofu between paper towels or a clean kitchen towel to remove excess water. This helps the tofu absorb the rub and improves texture.
- Cut the tofu into roughly 1-inch cubes. Gently toss the cubes in the spice rub to coat all sides evenly.
- Heat a sauté pan over medium heat and mist with oil to prevent sticking. Cook the tofu in batches so pieces aren’t crowded. Sear each side for about 1 minute, then flip and cook another minute until heated through and lightly browned.
Nutrition Facts per Serving:
140 calories • 4 g carbs • 14 g protein • 8 g fat • 290 mg sodium • 2 g fiber
- 1 (14-oz) block light firm tofu
- ¼ tsp allspice
- ¼ tsp black pepper
- ¼ tsp chili powder
- ¼ tsp coriander
- ¼ tsp cumin
- ¼ tsp dried oregano
- ¼ tsp dried thyme
- ¼ tsp dry mustard
- ¼ tsp garlic powder
- ¼ tsp paprika
- ¼ tsp salt
- Oil for pan (mister recommended)
- Combine all dry spices and salt to make the rub.
- Press tofu to remove excess water.
- Cut into 1-inch cubes and coat with the spice rub.
- Mist a sauté pan with oil and cook tofu in batches, about 1 minute per side, until heated through and lightly browned.