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.
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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, my Samosa Wraps, 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.
Vegan Kebabs
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
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EQUIPMENT
- Baking sheet
- Oven or air fryer or frying pan
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, chickpea 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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Laura Kasha says
Made this yesterday for the Super Bowl and my non vegan friends enjoyed it especial the spice mixture. They thought it was a falafel. I'm wondering if there's a way to incorporate a can of chickpeas into this recipe? Also, the package of high protein tofu comes in a 16 oz package. Would have liked to use the whole package, but didn't want to mess up the spices. What adjustment in spices would you add ? I used the falafel tahini dressing as the sauce. Will definitely make this again.
Nisha Melvani, RDN says
Hi. I'm so glad you enjoyed them. I also have a falafel recipe on my site. For 16 ounces, use these amounts: 16 ounces extra-firm or super-firm tofu
• 4 teaspoons reduced-sodium tamari or soy sauce
• about ¾ small yellow or red onion, finely chopped
• 5 garlic cloves, minced
• 3 tablespoons + 1 teaspoon tomato paste
• just under ½ cup chickpea flour or all-purpose flour (about 0.4 cup)
• 3 tablespoons chopped fresh mint
• 5 tablespoons chopped fresh parsley
• 1½ teaspoons ground cumin (or ~1⅔ tsp if you want to be exact)
• 1½ teaspoons ground coriander
• ¾ teaspoon turmeric
• ¾ teaspoon chili powder
• ¾ teaspoon smoked paprika
• about ⅜ teaspoon black pepper
• salt or salt substitute, to taste
Ivo Feizelmeier says
This recipe was delicious. It gave me a very new experience, a taste I never had before. It´s helpful to make the way from meat to vegan to give you the meat feelig you might miss, but´s it more only that.
I think it was perhaps the parsley or the chopped mint - important to use fresh parsley and fresh mint, not as dried spices - that gave me that special feeling.
Hope my english is okay to understand.
Nisha Melvani, RDN says
Your English is great! Thank you for your comment. So glad you enjoyed the fresh herbs.
Efrat says
Lovely recipe ! ❤️
Really delicious amd yummy !
Just one problem- I could not "glue" them like you did and wonder why..
Nisha Melvani, RDN says
So glad you enjoyed them. I'm not sure why-email me and we can problem solve if you like!