These Low Calorie Grilled Tofu Skewers are just 188 calories and have over 13g of protein each! This healthy grilled tofu recipe is low cost, and even comes with low sodium and low sugar tips in the recipe card!
Ingredients You’ll Need
- 1 (14-oz) block Extra Firm Tofu
- ⅛ cup low-sodium soy sauce (or gluten free Tamari)
- 1 tablespoon honey (or maple syrup for vegan)
- ½ tablespoon light brown sugar (low sugar tips in recipe card)
- ½ tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger
- 2 cloves of garlic
Low Calorie Grilled Tofu Skewers
Healthy Grilled Tofu Meal Prep and Storage
Meal Prep: You can meal prep 2 ways. You can cook the healthy tofu skewers completely then store for later, or add the ingredients to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie Grilled Tofu Skewers Recipe
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Low Calorie Grilled Tofu Skewers
Equipment
- 3 Skewers (metal or wooden)
Ingredients
- 1 (14-oz) block Extra Firm Tofu
Teriyaki Marinade:
- ⅛ cup low-sodium soy sauce or gluten free Tamari
- 1 tablespoon honey or maple syrup for vegan
- ½ tablespoon light brown sugar packed
- ½ tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger grated or minced
- 2 cloves of garlic grated or minced
Instructions
- If using wooden skewers, soak for 1 hour in water to stop them from catching fire on the grill.
- Preheat the grill to high heat.
- Meanwhile, make the marinade by combining the ingredients in a large bowl. Whisk well and set aside.
- Drain the tofu and slice into 3 portions. Then cut those 3 portions into cubes.
- Add the tofu cubes to the marinade and gently toss.
- Add the tofu to the skewers, and reserve the remaining marinade for brushing the skewers on the grill.
- Grill the skewers for 10-15 minutes, turning and brushing with more marinade until all sides are caramelized.
- Serve hot with your favorite grilled side dishes, or these Low Calorie Grilled Sides.
Notes
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Tofu Skewers
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