Description
These Baked Tofu Skewers are a delicious, oil-free, plant-based high-protein snack perfect for a healthy bite or meal prep. Marinated in a flavorful blend of soy sauce, maple syrup, and spices, then baked to a golden crisp alongside fresh veggies, they offer a satisfying and nutritious vegan option.
Ingredients
Scale
Tofu Marinade
- 1 block (14 oz) extra-firm tofu, pressed and cut into 1-inch cubes
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon maple syrup
- 1 tablespoon apple cider vinegar or rice vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
Skewers
- Assorted veggies for skewering (bell peppers, red onion, zucchini, cherry tomatoes)
- Wooden or metal skewers (soak wooden skewers in water for 20 minutes before use to prevent burning)
Instructions
- Prepare Marinade: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. In a small bowl, whisk together soy sauce or tamari, maple syrup, vinegar, Dijon mustard, garlic powder, smoked paprika, and black pepper to create a flavorful marinade.
- Marinate Tofu: Place the tofu cubes in a shallow dish or reusable bag and pour the marinade over them. Gently toss to ensure all sides are coated. Allow the tofu to marinate for at least 20 minutes, or for deeper flavor, refrigerate and marinate up to overnight.
- Assemble Skewers: Thread the marinated tofu cubes onto the skewers, alternating with chopped vegetables such as bell peppers, red onions, zucchini, and cherry tomatoes as desired.
- Bake Skewers: Arrange the skewers evenly spaced on the prepared baking sheet. Bake in the preheated oven for 25 to 30 minutes, flipping the skewers halfway through baking to ensure even golden edges and firmness in the tofu.
- Serve: Remove from the oven and allow the skewers to cool slightly before serving. Enjoy them as a snack, appetizer, or part of a main dish with your favorite dipping sauces.
Notes
- No need for oil—the marinade and baking method create a crispy texture without added fats.
- Great for meal prep, sandwiches, wraps, or served with dips like tahini dressing or spicy sriracha hummus.
- Remember to soak wooden skewers in water for at least 20 minutes prior to baking to prevent burning.
