BBQ Shredded Tofu - High Protein Vegan Pulled Pork

Publised on 08/08/2024. Last Updated on 23/08/2024 by Richard

This meaty, smoky BBQ shredded tofu makes a great vegan pulled pork substitute! Ideal for sandwiches, rice bowls and salads, it's the perfect way to bring tofu to grilling season!

Vegan pulled pork is the ultimate game-changer in plant-based cuisine. Imagine biting into a sandwich where the BBQ flavours burst through, with the texture so close to the real thing that even the most ardent meat eater would be impressed. This BBQ shredded tofu recipe delivers all that smoky goodness you crave, wrapped up in a high-protein, vegan-friendly package.

The idea for this recipe struck me in the most unexpected way. I was busy shredding tofu for my vegan crab salad, daydreaming about summer barbecues and all those sweet, smoky flavours that come with it. A light bulb went off in my head. Why not marinate the shredded tofu in BBQ sauce and bake it until crispy? The result was a revelation – crispy edges, a meaty texture, and a rich, smoky flavour that made me forget all about crab salad. Maybe next time my dude!

What makes this recipe special?

Most vegan pulled pork recipes you find use jackfruit or king oyster mushrooms – and don’t get me wrong, I love a good jackfruit sandwich. But tofu brings something unique to the table. The shredded texture of tofu gives it an amazingly meaty bite (especially once baked or fried) that you won’t get from young jackfruit or even king oyster mushrooms. Plus, tofu has a more neutral flavour, making it the perfect canvas for soaking up all those delicious BBQ spices. And let’s not forget, it’s packed with protein, making it the best vegan alternative to satisfy on all levels.

It's also worth talking about how easy this recipe is to make. The shredded tofu is a revelation and it only takes minutes to cook. It's meaty and packed with smoky flavors and you certainly don't need a slow cooker or any specialist kit. I love to use this recipe for a vegan pulled pork sandwich, served with creamy vegan coleslaw, homemade BBQ sauce stuffed in some toasted vegan buns. Sigh, roll on summer!

Ingredients you’ll need

Here’s a quick rundown of the ingredients you'll need for this vegan pulled pork. It’s all easy to find stuff that you’ll easily be able to grab from most grocery stores. As usual, you can find the full recipe listed at the bottom of the page in the recipe card, so scroll down if you’re in a hurry!

• Extra firm tofu, drained
• Olive oil
• Ketchup
• Dark soy sauce
• White wine vinegar (or sub with any white vinegar or apple cider vinegar)
• Smoked paprika
• Garlic powder
• Onion powder
• Black pepper
• Cayenne pepper or chili powder (optional, for extra heat)
• Maple syrup (or sub with agave or brown sugar)
• Vegan Worcestershire sauce
• Liquid smoke (optional, for a smoky flavour)

Just a heads up, you may want to double the ingredients for the marinade as it doubles as an incredible homemade sauce. If you don't use it on this recipe, jar it up and spread on sandwiches, burgers or use as a dip for your next batch of tofu air fryer nuggets!

Ingredient substitutions

Sometimes, you just don’t have everything in the cupboard, and that’s okay! Here are some substitutions you can make if you’re in a pinch:

• Extra firm tofu: While extra firm tofu works best, firm tofu can be used if you press it well to remove excess moisture. Despite everything I've also said above, you can just as easily make this recipe with pulled jackfruit instead. Just drain the can of jackfruit and shred with two forks. The same can be done with king oyster mushrooms too!
• Maple syrup: Agave syrup works just as well, bringing that sweetness and stickiness to your BBQ sauce. You can also swap for brown sugar if necessary!
• Liquid smoke: If you don’t have liquid smoke, a bit of extra smoked paprika can add that BBQ flavor. This is already included in the recipe though, so the sauce will still be delicious even if the liquid smoke is omitted. 
• Vegan Worcestershire sauce: You can make your own substitute with soy sauce, apple cider vinegar, and a pinch of sugar if you’re out.

How to make this recipe

Making this vegan pulled pork is as easy as 1-2-3-4. Here’s a quick rundown:

1. Shred and press the tofu: Use a box grater to shred the tofu and press it gently to remove excess moisture. From this point, be super careful with the shredded tofu. You don’t want it to fall apart.

2. Mix the marinade: Combine ketchup, soy sauce, vinegar, spices, maple syrup, vegan Worcestershire sauce, and liquid smoke.

3. Marinate the tofu: Coat the shredded tofu with half the marinade and let it soak up all the goodness.

4. Cook the tofu: Bake or fry the tofu until it’s crispy and delicious. If baking, spread on a baking sheet lined with parchment paper and be sure to turn the tofu half way through. Stir in the remaining sauce before serving, but reserve a little for topping.

How to serve my vegan pulled pork

This vegan pulled pork is versatile and pairs well with just about anything. That's the sign of a great recipe, am I right?? Here are some of my favourite ways to serve it:

• Pulled pork sandwiches: Pile it high on hamburger buns and top with creamy coleslaw.
• Tacos: Serve in soft tortillas with salsa, guacamole or pickled onions.
• Rice bowls: Add to a bowl of rice with steamed veggies and a drizzle of vegan BBQ sauce.
• Salads: Toss it into a salad for a protein-packed topping.

Storing this recipe

Got leftovers? No problem! Store the shredded tofu in an airtight container in the fridge for 2-3 days. To reheat, simply pop it in a frying pan or microwave until warmed through. It’s that easy! You can also leave the tofu to marinate in the fridge for up to a day before cooking! A great way to get ahead of your summer BBQ!

Other vegan meat substitutes

If you’re into exploring more vegan meat substitutes, I’ve got some great recipes on the blog for you to check out:

• Vegan Chicken
• Tofu Steak
• Vegan Roast Beef
• Tofu Ground Beef

Each one offers a unique texture and flavour profile, perfect for any meal.

Vegan pulled pork FAQs

So there you have it – a delicious, high-protein vegan pulled pork recipe that’s sure to impress. Whether you’re a long-time vegan or just looking to try something new, this BBQ shredded tofu is a winner. Don’t forget to snap a pic of your creation and tag @schoolnightvegan on social media. I love seeing how you make these recipes your own!

If you enjoyed this recipe, be sure to check out some of my other BBQ friendly favourites like Vegan Banh Mi Burgers, Grilled Vegan Kebabs and Tofu Steaks!

BBQ Shredded Tofu - Vegan Pulled Pork

This meaty, smoky BBQ shredded tofu makes a great vegan pulled pork substitute! Ideal for sandwiches, rice bowls and salads, it's the perfect way to bring tofu to grilling season!

5 from 7 votes

Print Pin Rate

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 4

Calories: 209kcal

Author: Richard Makin

Equipment

• ▢
  Box Grater
• ▢
  Clean kitchen towel or paper towels
• ▢
  Large mixing bowl
• ▢
  small bowl
• ▢
  Baking sheet
• ▢
  Large skillet or frying pan

Ingredients

• ▢ 450 g extra firm tofu drained
• ▢ 2 tablespoons olive oil
• ▢ 120 ml ketchup
• ▢ 3 tablespoons dark soy sauce
• ▢ 2 tablespoon white wine vinegar or sub for any white vinegar or apple cider vinegar
• ▢ 2 teaspoon smoked paprika
• ▢ 2 teaspoon garlic powder
• ▢ 2 teaspoon onion powder
• ▢ 1 teaspoon black pepper
• ▢ ½ teaspoon cayenne pepper or chilli powder optional, for extra heat
• ▢ 3 tablespoons maple syrup or sub for agave
• ▢ 1 tablespoon vegan Worcestershire sauce
• ▢ 1 tablespoon liquid smoke optional, for a smoky flavor

Metric - US Customary

Instructions

• Shred the tofu using the large holes of a box grater. Spread the shredded tofu on a clean kitchen towel or paper towels, press gently to remove excess moisture.
  450 g extra firm tofu
• In a small bowl, combine the olive oil, ketchup, dark soy sauce, vinegar, smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper (if using), maple syrup, vegan Worcestershire sauce, and liquid smoke (if using).
  120 ml ketchup, 3 tablespoons dark soy sauce, 2 tablespoon white wine vinegar, 2 teaspoon smoked paprika, 2 teaspoon garlic powder, 2 teaspoon onion powder, 1 teaspoon black pepper, ½ teaspoon cayenne pepper or chilli powder, 3 tablespoons maple syrup, 1 tablespoon vegan Worcestershire sauce, 1 tablespoon liquid smoke, 2 tablespoons olive oil
• Add the shredded tofu to a large bowl and add half of the sauce along with 120ml water. Mix carefully to ensure all the tofu is evenly coated without breaking up the shreds.
• To bake: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil. Spread the marinated tofu in a single layer on the baking sheet.
• Bake for 25-30 minutes, stirring very carefully at least three times throughout the total baking time, until the tofu is slightly crispy on the edges and browned.
• For frying: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the marinated tofu to the skillet and cook, stirring occasionally, for about 10-15 minutes until the tofu is lightly browned, being careful not to break up the tofu.
• Once the tofu is cooked, stir through the remaining sauce and serve on buns with slaw, in tacos with salsa, or with rice. To store the shredded tofu, transfer to an airtight container and store in the fridge for 2-3 days. Reheat in a frying pan or the microwave.

Nutrition

Calories: 209kcal | Carbohydrates: 23g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 360mg | Potassium: 353mg | Fiber: 1g | Sugar: 17g | Vitamin A: 651IU | Vitamin C: 2mg | Calcium: 66mg | Iron: 2mg

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