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Healthy Recipe You Can Meal Prep On Sunday (Pineapple Bbq Tofu Bowls)


After a day at work, the chances of me making a home-cooked, healthy meal are slim to none (the chances of me making an Easy Mac and calling it a night are close to 100, though). Getting in the routine of meal prepping on Sunday has made my work week so much easier, and gives me at least one meal a day to look forward to that I know is healthy. Meal prepping doesn’t need to mean you’re eating a week’s worth of chicken and veggies — these recipes are both healthy and tasty.

Pineapple BBQ Tofu Bowls

Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.

Healthy Recipe You Can Meal Prep on Sunday (Pineapple BBQ Tofu Bowls)

It’s summer, and I want to grill alllll the things! Mostly because we just purchased a new grill this year and it has been so much fun playing around with it.

We’ve been eating a lot of grilled tofu lately. Tofu has been one of those ingredients that I want to love. It’s really filling and really affordable, but I also find it can often be bland. It’s really hard to get it just right!

For this recipe, I went super simple and just slathered the tofu in BBQ sauce. Can’t go wrong with that, right? The barbecue sauce + pineapple is such a great flavor combo and is really tasty in these lunch bowls as well!

These Pineapple BBQ Tofu Bowls

Healthy Recipe You Can Meal Prep on Sunday (Pineapple BBQ Tofu Bowls)

How to make these pineapple BBQ tofu bowls

There are four components to prep for this barbecue tofu bowls recipe.

  1. Tofu- we press the tofu, then throw it right on the grill. By cutting the tofu into ‘sticks’, we get good coverage with the barbecue sauce without losing any pieces between the grill.
  2. Pineapple- I used canned pineapple rings, 2 per bowl. I grilled them but you can put them straight in the bowl if you want to save time.
  3. Veggies- I used red onion, zucchini and bell peppers, but you could use your imagination here!
  4. Quinoa- to bulk out these bowls. You could skip it and serve the veggies/tofu in a wrap, or just add extra veggies and eat straight up.

Healthy Recipe You Can Meal Prep on Sunday (Pineapple BBQ Tofu Bowls)


How do I press tofu?

For this recipe, we are using extra firm tofu, and press it to release extra moisture from the block.

Here’s how I pressed my tofu:

Healthy Recipe You Can Meal Prep on Sunday (Pineapple BBQ Tofu Bowls)

How do I grill tofu?

After experimenting all month, I’ve found a few important details when it comes to grilling tofu.

Shape- I have experimented with different shapes of tofu on the grill, and we really prefer cutting them in sticks versus in a larger square shape. The sticks get better texture from the grill and also have better coverage with the barbecue sauce.

Grease the grill- Don’t forget to brush or spray your grill with a bit of oil before adding the tofu sticks, as they can stick and be difficult to flip.

Temperature- I found that medium-high (around 400 °F) was a good temperature to get a good texture on the tofu sticks. Lower temperatures don’t get the char and the tofu stays fairly rubbery.

Healthy Recipe You Can Meal Prep on Sunday (Pineapple BBQ Tofu Bowls)


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