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Protein BBQ Chicken Recipe

Emily Carter
A bold vegan BBQ dish made with tofu “chicken,” smoky sauce, and hearty veggies for a comforting, flavorful, high-protein meal.
Print Recipe
Prep Time 12 minutes
Cook Time 15 minutes
Total Time 27 minutes
Servings 2 servings
Calories 290 kcal

Ingredients
  

  • 1 cup firm tofu cubed (vegan chicken swap)
  • ½ cup sliced onions
  • ½ cup bell peppers
  • 1 tablespoon olive oil
  • 2 tablespoons BBQ sauce
  • 1 teaspoon soy sauce
  • ½ teaspoon garlic paste
  • ½ teaspoon paprika
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 1 tablespoon lemon juice
  • 1 teaspoon sesame seeds

Instructions
 

  • Heat a skillet and add 1 tablespoon olive oil.
  • Add tofu cubes and cook 3 minutes until slightly golden.
  • Add onions and bell peppers.
  • Stir and cook 3 minutes.
  • Mix BBQ sauce, soy sauce, garlic paste, paprika, pepper, and salt in a bowl.
  • Add mixture to skillet.
  • Toss and cook 4 minutes until glossy.
  • Finish with lemon juice and sesame seeds.
  • Serve hot as your Protein BBQ Chicken—smoky, sticky, and deliciously chicken-free.

Notes

Nutritional Values (Per Serving)

Calories: 290
Total Fat: 9g
Saturated Fat: 1.1g
Carbohydrates: 34g
Fiber: 4g
Protein: 17g

Vitamins & Minerals (Per Serving)

Vitamin C: 18%
Iron: 14%
Magnesium: 11%
Vitamin A: 15%
Potassium: 10%

Additional Notes / Tips

  • Add mushrooms for deeper smokiness.
  • Use tempeh for a firmer “meaty” bite.
  • A pinch of chili flakes adds perfect heat.