Sticky Carolina Gold BBQ Tofu

Why You’ll Love This Recipe

If you’re looking for a tofu recipe that’s anything but boring, this Sticky Carolina Gold BBQ Tofu is about to become a new favourite. Inspired by the classic South Carolina mustard-based barbecue sauce, this recipe combines the perfect balance of tangy, sweet, smoky, and slightly spicy flavours with crispy baked tofu that soaks up every bite of the sauce.

Unlike traditional barbecue sauces that rely on tomatoes, Carolina Gold BBQ sauce gets its signature flavour from yellow mustard, creating a bold, tangy glaze that’s incredibly delicious. The tofu is baked until golden and crispy before being tossed in the sticky sauce, making it perfect for grain bowls, wraps, salads, or served alongside your favourite vegetables.

It’s simple enough for a weeknight dinner but flavourful enough to impress anyone who thinks tofu is bland.

Nutritional Benefits

High in Plant-Based Protein

Extra-firm tofu is an excellent source of complete plant-based protein, meaning it provides all nine essential amino acids your body needs. Protein helps support muscle maintenance, keeps you feeling satisfied after meals, and can help make balanced meals more filling.

Baked Instead of Fried

Baking the tofu creates a crispy texture using much less oil than traditional frying, making this recipe lighter while still delivering plenty of crunch.

A Flavourful Way to Eat More Plants

Adding more plant-based meals to your week doesn’t have to mean sacrificing flavour. Recipes like this make it easy to enjoy more legumes while increasing the variety of plant foods in your diet.

Meal Prep Friendly

This recipe stores well in the fridge, making it a great option for meal prep. Pair it with rice, quinoa, roasted vegetables, or a fresh salad for a balanced meal that’s ready whenever you need it.

Dietitian Tips

• Tear the tofu by hand instead of cutting it into cubes. The uneven edges create more surface area, helping the coating become extra crispy and allowing the sauce to cling to every bite.
• Don’t overcrowd the baking sheet. Giving the tofu a little space helps it crisp up instead of steaming.
• If you prefer a sweeter sauce, add an extra drizzle of maple syrup. For more heat, increase the hot sauce or cayenne to taste.
• This recipe is easy to make gluten-free by using a gluten-free soy sauce or tamari.

Whether you’re new to tofu or already love cooking with it, this Sticky Carolina Gold BBQ Tofu is an easy, protein-packed recipe that’s full of bold flavour and perfect for adding to your weekly meal rotation.

Print Recipe

Sticky Carolina Gold BBQ Tofu

Author: Jessny

Difficulty: Beginner Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Servings: 4

Description

A bold and sticky Carolina Gold BBQ tofu made with crispy baked tofu tossed in a tangy mustard-based sauce for a high-protein, flavour-packed plant-based meal that’s perfect for bowls, wraps, or salads.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

Crispy Tofu

• 700 g extra-firm tofu
• 2 tbsp extra virgin olive oil
• 1.5 tsp baking soda
• ¹⁄₄ cup cornstarch
• 3 tbsp soy sauce (or gluten-free soy sauce)
• ¹⁄₂ tsp smoked paprika
• ¹⁄₄ tsp tsp black pepper

Carolina Gold BBQ Sauce

• ¹⁄₂ cup yellow mustard
• ¹⁄₄ cup honey (or maple syrup for a vegan option)
• 2 tbsp brown sugar
• ¹⁄₄ tsp asafoetida (hing)
• ¹⁄₄ tsp cayenne pepper
• 1 tsp hot sauce of choice
• ¹⁄₄ cup ¼ cup apple cider vinegar
• 1 tbsp ketchup
• Pinch of salt (optional)

For Garnish

• Fresh parsley, finely chopped

Instructions

1. Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper.
2. Prepare the tofu. Tear the tofu into roughly 1-inch pieces and place them in a large mixing bowl. Drizzling the tofu with olive oil first helps the coating stick more evenly. Add the baking soda, cornstarch, soy sauce, smoked paprika, and black pepper, then gently toss until each piece is well coated.
3. Arrange the tofu in a single layer on the prepared baking sheet, leaving a little space between each piece. Bake for 20–25 minutes, flipping every 10 minutes, until the tofu is golden brown and crispy.
4. Make the Carolina Gold BBQ sauce. While the tofu bakes, whisk together the mustard, honey (or maple syrup), brown sugar, asafoetida, cayenne, hot sauce, apple cider vinegar, ketchup, and salt in a large bowl until smooth.
5. Once the tofu is crispy, transfer it directly to the bowl with the sauce and gently toss until every piece is evenly coated.
6. Return the coated tofu to the baking sheet, spreading it into a single layer. Bake for an additional 5 minutes for a saucier, stickier finish, or 10 minutes if you prefer the sauce to caramelize and become thicker and more concentrated.
7. Garnish with freshly chopped parsley and serve warm.
8. Serving Suggestions: This Sticky Carolina Gold BBQ Tofu is delicious served in grain bowls, wraps, salads, tacos, or alongside roasted vegetables and rice. It's also perfect for meal prep and reheats beautifully throughout the week.

Nutrition Facts

338kcal

Calories

20g

Protein

35g

Carbs

16g

Fat

2g

Fiber

25g

Sugar

Show Full Nutrition Label

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 338kcal

% Daily Value *

Total Fat 16g25%

Saturated Fat 3g15%

Total Carbohydrate 35g12%

Dietary Fiber 2g8%

Sugars 25g

Protein 20g40%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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