Marinated Tofu & Veggie Skewers

During the springtime I taught a lot of cooking classes. The most popular class leading into the summer months was my “Veggie Grilling” class. If you follow me on social media you likely saw a few photos or videos from my classes and you definitely would’ve seen a few shots of the tofu & veggie skewers. I had a lot requests for this recipe and I’m happy to finally be sharing it with you while we’re still in the height of summer.

If you’re new to using tofu this is a great recipe to get you started. Tofu is a very neutral tasting plant-based protein which makes it perfect for marinating. Not to mention that extra firm tofu holds up very well on the grill. If you don't have a barbecue - don’t worry - you can still make this recipe. Follow the recipe exactly, but instead of using a grill, simply bake your skewers on a parchment lined baking sheet at 375 F for 30 - 40 minutes or until the tofu has firmed up and all the veggies are cooked through.

For a long time there was a misconception that if you don’t eat meat, there’s really not much worth grilling. I think these skewers will put that idea to rest. Try out this recipe and let me know if you agree!


Yields anywhere from 8 - 12 skewers or 4 servings.


350 g block of extra firm tofu, diced (big enough to fit on your skewers)
1/3 cup soy sauce or tamari
1/4 cup maple syrup
1/2 teaspoon smoked paprika or a few drops of liquid smoke
1/4 teaspoon chili flakes, optional 
2 garlic cloves, minced
1/2 red onion chopped into big chunks
1 bell pepper cut into large dice
1 zucchini cut into 1/2 inch thick rounds
1 pint cherry or grape tomatoes
1 pint mushrooms of your choice, cleaned off, stems removed


Mix the soy sauce or tamari, maple syrup, smoked paprika or liquid smoke, chili flakes and garlic in a measuring cup to create the marinade. In a wide flat container or casserole dish, add the tofu and pour over the marinade. Cover and transfer the dish to the refrigerator for 1 hour to overnight, mixing occasionally to allow the tofu to absorb the marinade.

Drain the marinade into a saucepan, bring to boil and reduce to a simmer until it thickens, stirring occasionally. This could take about 20 minutes.

While you are reducing the marinade, thread the cubes of tofu and mixed veggies onto skewers.  Once the the marinade has thickened up nicely, brush it over the skewers so all the veggies have a light coating.

Preheat the grill to medium-high. Option to lightly brush the grill with some oil (unless it's nonstick).  Transfer your skewers to the grill and cook the skewers for 5 minutes on each side or until you have nice grill marks.  

Notes from the kitchen:
-For best results, be sure to drain off the excess water from the tofu when you take it out of the package. Then pat the tofu dry with a paper towel or dish cloth. This will allow the tofu to fully absorb the marinade. In case you’re wondering, you do not need to press the tofu, but if you’d like to, go ahead.
-If you’re using wooden skewers and grilling on a barbecue, make sure to soak your skewers in water for at least 30 minutes so that they don’t catch on fire.

This recipe is inspired by the Buddhist Chef’s tofu skewers.

If you enjoyed the recipe I shared above be sure to check out my Plant-Based Breakthrough program, which is a 4 week online crash course in health, nutrition, and meal planning. For details on when the next program starts click here. You can also join the Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition.