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Hawaiian BBQ Tofu Bowl Recipe with Pineapple

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This Hawaiian BBQ Tofu Bowl recipe is a fantastic sweet & savory dinner that cooks up quick!  This plant-based sheet pan dinner is bursting with flavor from roasted pineapple, peppers, onion, and zucchini in a sweet pineapple BBQ sauce.

Toss with crispy tofu for a protein packed meal with delicious tropical flavor… cooked on one sheet pan in your oven.

vegan hawaiian tofu recipe sheet pan dinner ideas at home one pan tofu and vegetables healthy homemade high protein pineapple tofu recipe

I created this recipe during our long New England winters when I was dreaming of a warm sandy beach and a tall margarita.  The tropical flavors (and colors!) in this dish can brighten up any dull dreary day.  The great thing about this recipe is that it can be enjoyed all year round, and if you can’t find fresh pineapple, canned pineapple works just as well.

This Hawaiian BBQ Tofu Sheet Pan Dinner Recipe Is:

  • Bright
  • Fresh
  • Flavorful
  • Sweet AND Savory
  • Earthy
  • Fun
  • Vegan, Gluten Free, and SO yummy!
rainbow sheet pan vegetables with bell peppers, pineapples, squash, and red onions

Vegan High Protein Sheet Pan Recipes For the Win!

This Aloha BBQ Tofu Bowl Recipe is the perfect sheet pan dinner!  I love a good sheet pan meal, especially during these fall months when the weather starts to turn cooler. Cooking on a sheet pan is one of my favorite ways to get a meal on the table fast! 

All the food gets cooked on a single pan, which makes cleaning up a breeze. And the oven does all the work for you, so you can focus on other kitchen prep while the food cooks. Sheet pan meals are awesome for breakfast, lunch, or dinner – check out my other sheet pan meals that are ready in no time!

Sheet pan dinners are a truly beautiful and time-saving thing.  I’ve been getting into making them more and more lately, and I love the convenience and easy clean up afterwards.  

We do a lot of baked tofu around our homestead and this recipe takes ordinary tofu up a notch.  The tofu is sweet, a little salty, savory, and makes for a hearty and filling dish!

What’s in this Hawaiian BBQ Tofu Bowl?

Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!

  • Tofu – I like using extra firm tofu for this, which holds up great when being baked.
  • Pineapple – I used fresh, but canned or frozen pineapple also works.
  • Bell Pepper: If you don’t have fresh peppers, sweet roasted red peppers are a great substitute!
  • Zucchini
  • Red Onion
  • Corn Starch: the secret to crispy tofu, it really makes a difference. I use it weekly to make crispy potatoes and tofu in the oven or the air fryer!
  • Extra virgin olive oil
  • BBQ Sauce: Ok so this is a very lazy recipe, so use the best pre-made BBQ sauce that you can find.
  • Salt & Pepper
  • Cilantro
homemade pineapple bbq sauce recipe barbeque sauces with pineapple sweet tropical bbq sauce with crushed pineapple and cilantro for hawaiian bbq tofu recipes

Store Bought BBQ Sauce VS Homemade

Whipping up a quick pineapple BBQ sauce really makes a difference when you coat the tofu and veggies in it after.  You can use any BBQ sauce you have on hand (we always have a few different kinds kicking about in the cabinet). Adding pineapple to store bought BBQ sauce is a small step that gives a major flavor payoff in the end.

Or I like to make a quick and easy homemade low sodium barbecue sauce too!

How Do I Make This Hawaii BBQ Sheet Pan Tofu Recipe?

  • Preheat the oven to 425.  Toss the tofu with corn starch and the BBQ sauce.  Place on a sheet pan covered in parchment paper, and bake tofu for 40 minutes, flipping halfway through cooking.
  • Slice and toss the vegetables and pineapple with sunflower oil, sea salt and pepper.   Roast for 30 minutes until the veggies become soft and tender.
  • While the vegetables are roasting, mix the remaining pineapple and BBQ sauce together, toss with tofu to coat.
  • Layer the tofu and vegetables over brown rice or grain of choice.. Aloha!
hawaiian sheet pan dinner recipes healthy homemade baked tofu and veggies pineapple roasted in oven tropical savory dinners

Both my husband and myself gave this recipe a resounding 10/10 – and is quickly becoming one of my favorite things to make!   We served this over brown rice, but it would also be good with quinoa or really just by itself.

More Vegan Sheet Pan Dinner Recipes You’ll Love!

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If you made this recipe, please leave a star rating and let me know how it went in the comments below. I’d love to hear from you!

vegan hawaiian tofu recipe sheet pan dinner ideas at home one pan tofu and vegetables healthy homemade high protein pineapple tofu recipe

Hawaiian BBQ Tofu Bowls

These Hawaiian BBQ Tofu Bowls recipe is bursting with flavor from roasted pineapple, peppers, onion, and zucchini in a flavorful pineapple BBQ sauce!  Toss with crispy tofu for a protein packed meal with delicious tropical taste.
4.95 from 17 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Make Ahead Meals, Meal Prep
Cuisine American, Hawaiian
Servings 4

Ingredients
  

  • 1 (16 ounce) block tofu drained and pressed
  • 1.5 cups BBQ sauce divided
  • 2 tablespoons corn starch
  • 2 tablespoon sunflower oil divided (or other high-heat oil)
  • 1 pineapple about 4 cups, divided
  • 1 red onion sliced
  • 1 zucchini sliced into half moons
  • 2 bell pepper sliced (I used red and yellow)
  • Dash of salt and pepper
  • 1/2 cup cilantro chopped
  • (Optional) 2 cups cooked brown rice or quinoa to serve the meal over.

Instructions
 

  • Preheat oven to 425 degrees ferenheit.  Cube the tofu into bite-sized pieces and mix it with 1/2 cup BBQ sauce for 10 minutes while the oven is heating up, stirring occasionally to make sure tofu is coated in sauce.  Add the corn starch, and toss to each piece of tofu is coated.  Line a sheet pan with parchment paper and add 1 tablespoon of sunflower oil to the pan.  Add the tofu to the pan and bake for 40 minutes, tossing the tofu half way.
  • Once the tofu is in the oven, grab another sheet pan and add the remaining 1 tablespoon of sunflower oil.  Take 1/2 cup of pineapple and roughly chop and set aside in a bowl.  Arrange the remaining pineapple chunks, red onion, zucchini, and bell peppers on the sheet pan and toss with the oil, adding a little salt and pepper if desired.  Add to oven along with the tofu, and cook the vegetables for about 20-30 minutes, flipping half way (the tofu and veggies should be ready around the same time).
  • To the reserved 1/2 cup pineapple, add 1 cup BBQ sauce.  Stir to combine.
  • Once tofu and veggies are roasted, remove from oven and coat with the Pineapple BBQ sauce.
  • Top with fresh cilantro and serve over brown rice or quinoa!
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!

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27 Comments

  1. 5 stars
    Loved this! served over brown rice made in the instant pot. roasted the veggies in the air fryer and used frozen broccoli instead of zucchini. skipped the cilantro. turned out great, will definitely make this again!

  2. 5 stars
    Made this today. Big hit. The tofu was a bit soggy even after baking for 45 minutes, so I finished it in the air fryer which gave it a crispy, barbecued texture. Good recipe!

  3. 4 stars
    This was pretty good. It’s mainly the taste of the bbq sauce so make sure you pick your favorite! I added a bit of cayenne pepper to spice it up a bit. Overall, I really liked it. I think the parchment paper prevented my tofu from crisping so if I make it again, I’d leave the paper off of the sheet pans.

4.95 from 17 votes (8 ratings without comment)

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