Grilled Tofu Pineapple BBQ Skewers
Show up to the barbecue the right way with these zesty tofu pineapple skewers! Marinated in a homemade chipotle sauce and served with a cilantro lime crema, these plant-based diabetes-friendly appetizers are the perfect combination of spicy, sweet, and citrus.
- Suitable for diets:
- High-Fiber
- High-Protein
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Index: Ingredients like tofu and pineapple have a moderate to low glycemic index, contributing to slower blood sugar increases.
- High in Protein: The tofu provides a good source of plant-based protein, which can help stabilize blood sugar levels by slowing the absorption of carbohydrates.
- Healthy Fats: The olive oil in the marinade contributes healthy fats, which are beneficial for heart health and can also aid in blood sugar regulation.
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Ingredients
- tofu (extra firm, cubed) 350 g
- chipotle pepper ( in adobo sauce) 3
- garlic 1 clove
- lime (juiced) 2
- cilantro ¼ cup
- olive oil ¼ cup
- honey ½ tbsp
- salt 1/4 tsp
- pepper 1/8 tsp
- pineapple (cut into 1 inch cubes) 1 ½ cup
- red onion (cut into 1 inch chunks) ½ medium
Cilantro Lime Crema (makes ½ cup)
- Greek yogurt ½ cup
- lime (zested and juiced) 1
- cilantro (finely chopped) ¼ cup
- garlic (minced) ½ clove
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Cooking Tips
- Marination Time: For the best flavor, allow the tofu to marinate for as long as possible. Overnight marination will intensify the flavors.
- Grill Pan Usage: If using a grill pan indoors, ensure proper ventilation to manage smoke and to replicate the outdoor grilling experience as closely as possible.
- Tofu Preparation: Pressing the tofu sufficiently before marinating it is crucial for texture. The more moisture you remove, the better it will absorb the marinade and the crispier it can get when grilled.
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Instructions
- Carefully remove tofu block from packaging and drain excess liquid. Slice the block lengthwise and then cut into 1 inch cubes. Place a paper towel on top of a cutting board and arrange tofu cubes on top. Add another paper towel and add something heavy on top like another cutting board or heavy saucepans to help drain the excess liquid.350 g tofu
- To a food processor, add chipotle peppers, garlic, lime juice, cilantro, olive oil, honey, salt, and pepper. Blend until well combined.3 chipotle pepper, 1 clove garlic, 2 lime, ¼ cup cilantro, ¼ cup olive oil, ½ tbsp honey, 1/4 tsp salt, 1/8 tsp pepper
- To a mixing bowl or large container, add tofu cubes and pour chipotle marinade on top. Toss gently and let sit for a minimum of 20 minutes but you can also let it sit overnight if you are meal prepping ahead of time.
- While tofu is marinating, prepare the cilantro lime crema by mixing together Greek yogurt, lime zest, lime juice, cilantro, and garlic. You can mix together by hand with a fork or whisk, otherwise you can use a food processor to blend together.½ cup Greek yogurt, 1 lime, ¼ cup cilantro, ½ clove garlic
- When tofu is finished marinating, begin threading tofu, pineapple, and red onion on skewers. Lightly brush remaining marinade on top of the prepared skewers.1 ½ cup pineapple, ½ medium red onion
- Heat grill or grill pan* to medium heat, and grill skewers for 2-3 minutes or until browned. Flip skewers and grill on the other side for an additional 2-3 minutes.
- Serve with cilantro lime crema and enjoy!
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Notes
*If using a grill pan, be sure to lightly brush it with oil to prevent skewers from sticking to the pan.
** If you prefer tofu that is more well-done, you can pan fry the tofu cubes before adding it to the skewers.
** If you prefer tofu that is more well-done, you can pan fry the tofu cubes before adding it to the skewers.
FAQ
- Can I make this recipe vegan?
Yes, to make this recipe vegan, substitute the Greek yogurt in the cilantro lime crema with a plant-based yogurt alternative and use agave syrup instead of honey. - How can I ensure the skewers don't stick to the grill?
If using wooden skewers, soak them in water for at least 30 minutes before threading to prevent burning. For both wooden and metal skewers, lightly oiling the grill grates before heating can help prevent sticking. - Can I prepare these skewers ahead of time?
Yes, you can marinate the tofu and prepare the skewers ahead of time. Store them in the refrigerator until you're ready to grill. The cilantro lime crema can also be made in advance and refrigerated. - What can I use instead of tofu if I'm not a fan?
For those not fond of tofu, consider substituting with halloumi cheese, tempeh, or even mushrooms for a similar texture and ability to absorb the flavorful marinade.
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Nutrition
Per serving
Calories: 100.4kcal
Carbohydrates: 8.6g
Fiber: 1.5g
Sugar: 4.9g
Fat: 6.2g
Saturated Fat: 0.9g
Trans Fat: 0.001g
Protein: 4g
Nutrition Facts
Grilled Tofu Pineapple BBQ Skewers
Serving Size
1 skewer
Amount per Serving
Calories
100.4
% Daily Value*
Fat
6.2
g
10
%
Saturated Fat
0.9
g
6
%
Trans Fat
0.001
g
Cholesterol
0.5
mg
0
%
Sodium
85.3
mg
4
%
Potassium
129.2
mg
4
%
Carbohydrates
8.6
g
3
%
Fiber
1.5
g
6
%
Sugar
4.9
g
5
%
Protein
4
g
8
%
Vitamin C
18.4
mg
22
%
Calcium
34.2
mg
3
%
Iron
0.8
mg
4
%
Magnesium
15.6
mg
4
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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