These Easy Vegan Kebabs made from tofu are a delicious, protein-packed meat alternative. Each 3-kebab serving provides 20g of protein with just 200 calories, with 5g of fiber to support digestion and essential nutrients like iron and calcium. With a satisfying texture and bold, savory flavors, these kebabs are perfect for a plant-based protein substitute.
Make these freezer-friendly vegan kebabs so you always have a high-protein side on hand. Tofu is an excellent protein source—it is high in leucine and well-absorbed.
These Tofu Kebabs were inspired by these 6-Ingredient Lentil Burgers on my site and these easy Quinoa Black Bean Burgers. Struggling to make tempeh delicious? My method transforms it into the tastiest Baked Tempeh!
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👩🏼🌾 Ingredients & Health Benefits
- Tofu: Extra-firm, super-firm, and firm tofu all work. The more firm, the more protein. Soy foods are rich in leucine, a key amino acid for muscle maintenance, and provide high protein per calorie, making them ideal for meeting daily protein needs. Fortified options like calcium-enriched tofu and soy milk support bone health.
- Tomato paste contains lycopene, the phytonutrient that gives tomatoes their bright red color, and one of the most potent antioxidants. One tablespoon of tomato paste daily significantly reduced gingivitis within one week, and improved gum bleeding in periodontal patients. In a human randomized control study, a 'tomato sauce-based dietary intervention' in men with prostate cancer decreased free radical damage of their DNA in white blood cells by 21 percent.
- Flour: Chickpea flour is a high-protein, fiber-rich, and gluten-free alternative that supports digestion, blood sugar control, and heart health. However, most types of flour will work.
- Fresh mint: Mint adds a fresh, cooling contrast to the savory, smoky flavors of kebabs. It enhances the overall taste by balancing spices and adding a hint of brightness.
See the printable recipe card below for quantities.
🌿 Substitutions
- Mint - substitute with cilantro, basil, or more parsley
- Tamari - Use gluten-free tamari for gluten-free. Or use reduced-sodium soy sauce instead.
- Dried herbs - Substitute fresh herbs with dried mint, thyme, basil, or herbs you have on hand. 1 teaspoon dried herbs = 1 tablespoon fresh herbs
- Onion - Use red, yellow, or white onion. Red onions add mild sweetness, yellow onions provide a richer, slightly savory depth, and white onions bring a sharper, more pungent bite. Yellow onions work best for a balanced flavor, while red onions keep it slightly sweeter.
For more healthy burgers, visit my Vegan Burger Recipes page.
📖 How to Make Vegan Kebabs
This is an overview. The full recipe is at the bottom of the post.
Press the tofu to remove excess water, or use super-firm tofu to skip this step.
- Crumble the tofu with your hands or pulse it in a food processor until finely crumbled.
- Combine: In a large bowl, combine the tofu crumbles with tamari, onion, garlic, tomato paste, flour, mint, parsley, cumin, coriander, turmeric, chili powder, smoked paprika, black pepper, and salt to taste.
- Mix well with your hands, pressing the ingredients together until fully combined.
- Shape the mixture into kebabs, using about ¼ cup per kebab. You should get around nine kebabs.
- Bake for 25 minutes, flipping them after 15 minutes, until golden brown on all sides. Serve with Chipotle Sauce or a healthy dressing.
✔️ Expert Tips
- Note: To reduce the formation of advanced glycation end-products (AGEs), lower the oven temperature to 350ºF for the final 10 minutes and bake a bit longer until evenly golden.
- Chop the onion, garlic, and herbs as finely as possible. Larger pieces can make the mixture harder to bind, causing the kebabs to fall apart. A food processor works well for achieving a uniform, fine texture. Refrigerating the mixture before shaping also helps hold everything together.
- For sturdy, well-formed kebabs, stick to approximately ¼ cup of mixture each. Smaller sizes hold together better and cook more evenly.
- Cooking Method: These kebabs can be pan-fried or air-fried for an even crispier texture.
- For the highest protein content, use super-firm tofu. It’s more concentrated and requires no pressing, making prep quicker and the kebabs more protein-packed.
- Storage: Refrigerate leftover Vegan Kebabs in an airtight container for up to 5 days. For longer storage, freeze in a freezer-safe container for up to 3 months—it is best to cook them before freezing.
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🙋🏽♀️ Recipe FAQs
Yes! Cook them first for the best texture, then freeze in a freezer-safe container for up to 3 months. Reheat in the oven or air fryer for best results.
Extra-firm tofu works best as it holds its shape and absorbs marinade well. Avoid silken or soft tofu.
Press the tofu well to remove excess moisture. Use a binding ingredient like chickpea flour or breadcrumbs, and finely chop all add-ins like onions, garlic, and herbs to ensure even mixing. Refrigerating the mixture before shaping also helps hold everything together.
The possibilities are endless with this protien side! Make lettuce wraps (or regular wraps) with this Carrot Cabbage Salad and Tahini Yogurt Dressing, or serve with Lentil Hummus and greens! Explore different combinations of crunchy salads and dips!
🍽️ Related Recipes
🫙 Pairing
👩🏽🍳 Made this recipe?
Let me know your thoughts on healthy Vegan Kebabs by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Vegan Kebabs
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Ingredients
- 10 ounces extra firm tofu or super firm, or firm (about 280 grams or about ⅔ block)
- 2 ½ teaspoons reduced-sodium tamari or soy sauce
- ½ small yellow onion or red onion, finely chopped
- 3 cloves garlic minced
- 2 tablespoons tomato paste
- ¼ cup chickpea flour or all-purpose flour (packed and leveled)
- 2 tablespoons chopped fresh mint
- 3 tablespoons chopped fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- ¼ teaspoon black pepper
- Salt or salt substitute
Instructions
- Press the tofu to remove excess water, or use super-firm tofu to skip this step. Crumble the tofu with your hands or pulse it in a food processor until finely crumbled.
- Preheat the oven to 375ºF and line a baking sheet or use a nonstick one.
- Combine: In a large bowl, combine the tofu crumbles with tamari, onion, garlic, tomato paste, flour, mint, parsley, cumin, coriander, turmeric, chili powder, smoked paprika, black pepper, and salt to taste. Mix well with your hands, pressing the ingredients together until fully combined.
- Shape the mixture into kebabs, using about ¼ cup per kebab. You should get around nine kebabs.
- Bake for 25 minutes, flipping them after 15 minutes, until golden brown on all sides.
Notes
- Nutrition information is based on a serving of 3 kebabs, using 10 ounces of super-firm tofu and a total yield of 9 kebabs.
- Note: To reduce the formation of advanced glycation end-products (AGEs), lower the oven temperature to 350ºF for the final 10 minutes and bake a bit longer until evenly golden.
- Chop the onion, garlic, and herbs as finely as possible. Larger pieces can make the mixture harder to bind, causing the kebabs to fall apart. A food processor works well for achieving a uniform, fine texture. Refrigerating the mixture before shaping also helps hold everything together.
- For sturdy, well-formed kebabs, stick to approximately ¼ cup of mixture each. Smaller sizes hold together better and cook more evenly.
- Cooking Method: These kebabs can be pan-fried or air-fried for an even crispier texture.
- For the highest protein content, use super-firm tofu. It’s more concentrated and requires no pressing, making prep quicker and the kebabs more protein-packed.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Mirabelle says
These kebabs are delicious! We used them in wraps and it made for a filling dinner and I love the added protein with the chickpea flour! They’re fairly quick to make so it works for a weeknight dinner.
I would definitely recommend cooking them in the oven. I pan fried them the second time I made this recipe and it didn’t work as well since the onions didn’t cook fully. I might have worked better if I had cooked them at a lower temperature for longer, but I’ll stick with the oven going forward. Thanks Nisha!
Nisha Melvani, RDN says
So glad you enjoyed them! If you cut the onions super small, frying will work well.
Zach says
I made these first as "kebabs" and loved the flavors, especially with the chipotle sauce. The next time I made the tofu mix into burger patties and instead had them on a bun as burgers and these might have been the best veggie burgers I have ever had. Next time I am making a double batch to keep in the freezer for whenever I am craving a burger. Thanks again for another amazing recipe.
Nisha Melvani, RDN says
Awww yay! Truly happy to hear you are enjoying these patties in so many ways!
Catherine says
Amazing!
Nisha Melvani, RDN says
Thank you so much.
Dilip Mishra says
Very nice and intelligent, God Bless , great work
Nisha Melvani, RDN says
Thank you so much.
Negar says
Omggggg how can this recipe be soooo delicious???
I am so happy to find you in youtube.
Now I don't need ro worry about what to make, because you share fantastic recipes.
Thanks a lot 💚💚💚💚
Nisha Melvani, RDN says
Awww thank you so much. So happy you are here!
Lynne says
These will definitely be on rotation now! I doubled the recipe as had some tofu that needed using up. These are super tasty and I suspect very flexible too - in pitta, as a snack, with salad. I'll freeze any that are left, giving me a quick dinner when less time. I like the suggestion of using miso instead of tamari; think I'll try that next time.
Nisha Melvani, RDN says
I use them in several different ways too! So gald you are enjoying them. Thank you.
Nina says
Super delicious!
Nisha Melvani, RDN says
So glad you enjoyed them. Thank you.
Dipa says
It was so quick to make and taste delicious!
Nisha Melvani, RDN says
Yay! Thank you for leaving a comment Glad you enjoyed these kebabs!
Andrea says
I made these into the form of nuggets and baked them in the oven. They were very tasty. Next time I will use a whole block of tofu and try to scale it up to have more. I will definitely make these again. Thank you!
Nisha Melvani, RDN says
Great idea! The more the better:) Thank you for commenting.
Jessica says
Very easy to make. Super yummy and clean. Will definitely make again.
Nisha Melvani, RDN says
Yay so thrilled you enjoyed the kebabs. Thank you.
Ajr says
How much will leaving out the mint change the taste? I have everything but mint . Maybe super old dried mint but they never have fresh mint in stores near me. I would rather leave it out. These sound so good.
Nisha Melvani, RDN says
Totally fine to leave it out. Not a big difference. You can also add dried mint of you like, or even chopped basil.
Caroline says
Quick easy and very tasty, thank you Nisha
, I will be making these on a regular basis, great for packed lunches 😊
Nisha Melvani, RDN says
So happy to hear! Easy to meal prep too! Thank you.
Marybeth Bowes says
I made these and loved the flavour. However they didn't stay together, I followed the recipe exactly. What can I do to keep them from falling apart?
I love all your recipes!
Thank you
Nisha Melvani, RDN says
Hi. You need to chop the onion and garlic very small, and crumble the tofu finely. You can use a food processor to pulse the tofu if you like. They will hold well if you do this.
Diane says
Stocked up on all of the ingredients but the tamari. It's gluten free which I need but it's still too much sodium for me. What could I use to replace that ingredient that is sodium free?
Nisha Melvani, RDN says
How about 1 teaspoon miso dissolved in 2 teaspoons water? Studies show that miso does not affect blood pressure the same as salt. Otherwise use low-sodium broth for the moisture.
Erica says
These looked so good I had to make them immediately! They did not disappoint! Delicious and great texture. Excited to have these again and also make other versions of them! Thank you Nisha for sharing all of your delicious recipes!
Nisha Melvani, RDN says
I'm so thrilled to hear you already made these and are a fan! Thank you so muc for commenting.
Annamaria says
Nisha, this is absolutely delicious. So simple to make - I added everything to the blender, yet so delicious. I used quinoa flour and added a tbsp of flaxseeds to hold things together. I served it with greens, roasted veggies and a green goddess tahini sauce. Will be making this over and over again. Thank you for sharing your knowledge and amazing, healthy recipes!
Nisha Melvani, RDN says
Love reading your substitutions. Thank you for sharing! I am thrilled you enjoyed them. Have a great weekend.
Shannon says
These look really good! What do you usually serve as a side with these?
Nisha Melvani, RDN says
I just updated the FAQs to include some possibilities!
Edwin Geter says
Preparing the kebabs was very easy and tasted great also loved the yogurt and tahini spice sauce, thank for sharing. I favor your recipes.
Nisha Melvani, RDN says
So happy to hear they were easy and enjoyable! Thank you. I love that sauce too:)