20 grams of protein with just 200 calories.
These Easy Vegan Kebabs made from tofu are a delicious, protein-packed meat alternative. Crisp on the outside and tender in the center, they're delicious with a creamy yogurt sauce, tucked into pita, or served over a fresh salad.
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Jump to:
- 🔍 Quick Look: Vegan Kebabs
- 👩🏽⚕️ Dietitian's Note
- 👩🏼🌾 Ingredients
- 🌱 Substitutions
- 📖 How to Make Vegan Kebabs
- ✔️ Storage & Meal Prep Tips
- 🍔 More High-Protein Meat Substitutes
- 🙋🏽♀️ Recipe FAQs
- 🍽️ Related Recipes
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- Vegan Kebabs Recipe
- 🛍️ Shop Recipe Cookware and Ingredients
- 💬 Comments
🔍 Quick Look: Vegan Kebabs
- ⏱️ Prep Time: 10 minutes
- 🎛 Cook Time: 25 minutes
- 👥 Servings: 3
- 📊 Calories: ~200 kcal (based on nutrition panel)
- 👩🏽🍳 Flavor Profile: Savory, smoky, and warmly spiced with fresh herbs throughout.
- 💪🏼 Nutrition: 19 grams of protein, 5 grams of fiber, ~108 mg calcium
- ⭐ Difficulty: Easy. These tofu kebabs come together in 35 minutes.
👩🏽⚕️ Dietitian's Note
These tofu kebabs are packed with high-quality plant protein. Soy foods like tofu are a great vegan source of leucine, one of the key amino acids involved in muscle maintenance. Fortified tofu can also provide calcium to support bone health.
Tomato paste is rich in lycopene, the potent antioxidant that gives tomatoes their vibrant red color. Chickpea flour adds even more plant protein and fiber, making these kebabs especially filling while supporting digestive and heart health. Fresh mint brightens the smoky, savory flavors and adds a refreshing finish.
Together, these simple ingredients create a flavorful, nutrient-dense meal that's perfect for lunch or dinner.
Why You'll Love This Recipe:
These tofu kebabs are hearty, flavorful, and incredibly versatile. They're also:
- Packed with plant-based protein and fiber
- Rich in leucine to support muscle maintenance
- Perfect for meal prep and freezer-friendly
- Delicious in pita, over salads, or with your favorite dipping sauce
👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Tofu is the hearty base of these kebabs. Extra-firm, super-firm, or firm tofu all work well, creating a tender center with crisp, golden edges after baking. Super-firm tofu holds its shape best and gives the kebabs their meatiest texture.
- Onion adds natural sweetness and savory depth. As it cooks, it softens and blends into the mixture, helping keep the kebabs tender and flavorful.
- Garlic brings bold, aromatic flavor that pairs perfectly with the warm spices and herbs.
- Fresh parsley adds a fresh, slightly peppery flavor that lightens the richness of the tofu and spices while adding vibrant color.
- Fresh mint adds a cooling, herbaceous freshness that balances the smoky, savory flavors and brightens every bite.
- Tomato paste adds concentrated savory flavor, subtle sweetness, and rich umami. It also gives the kebabs their beautiful reddish color and helps create a caramelized exterior.
- Tamari adds salty, savory umami that enhances the overall flavor. Soy sauce works well too, though tamari is a great gluten-free option.
- Chickpea flour binds the mixture together while adding more protein. Most flours will work, but chickpea flour complements the savory spices especially well.
- Seasonings including cumin, smoked paprika, coriander, turmeric, black pepper, and cayenne give these kebabs their warm, smoky, Middle Eastern-inspired flavor. Adjust the cayenne to your preferred level of heat.
See the printable recipe card below for quantities.
🌱 Substitutions
This recipe can be easily adapted. Below are some simple ingredient substitutions.
- Tofu - Use super-firm or extra-firm tofu for the most protein and meatiest texture. Or substitute with firm tofu, which will be slightly softer.
- Chickpea Flour - Substitute with oat flour, all-purpose flour, whole wheat flour, or gluten-free all-purpose flour.
- Tamari - Use soy sauce instead. For a soy-free option, use coconut aminos, keeping in mind the flavor will be slightly sweeter.
- Dried herbs - Substitute fresh herbs with dried mint, thyme, basil, or herbs you have on hand. 1 teaspoon dried herbs = 1 tablespoon fresh herbs
- Mint - substitute with cilantro, basil, or more parsley
- 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.
📖 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.
- 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. Combine the ingredients in a large bowl and adjust seasonings to taste.
- Mix well with your hands, pressing the ingredients together until fully combined. Optional: Refrigerating the mixture before shaping also helps hold everything together.
- Shape the mixture into kebabs. For sturdy, well-formed kebabs, stick to approximately ¼ cup of mixture each. Smaller sizes hold together better and cook more evenly. You should get around nine kebabs.
- Cook: These kebabs can be pan-fried or air-fried for an even crispier texture. Cook until golden brown on all sides. Serve with Chipotle Sauce or a healthy dressing.
✔️ Storage & Meal Prep Tips
These simple steps help preserve freshness and texture:
- Refrigerate leftover tofu kebabs in an airtight container for up to 4 days.
- Freeze the cooked kebabs for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheat in a 375ºF oven, air fryer, or skillet until warmed through to help restore their crisp exterior.
- Meal prep by shaping the kebabs ahead of time and refrigerating the uncooked mixture for up to 24 hours before baking.
🍔 More High-Protein Meat Substitutes
My red lentil burgers are hearty, naturally gluten-free, budget-friendly, and packed with plant-based protein.
These vegan protein wraps deliver all the warm, savory flavors of classic samosas in an easy baked tortilla wrap.
This quinoa and black bean burger can be made just in one bowl, no food processor needed.
My delicious baked tempeh is made with just 4 ingredients and is perfect in bowls, salads, wraps, and more.
🙋🏽♀️ 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.
Super firm or 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 protein side! Make lettuce wraps (or regular wraps) with this Carrot Cabbage Salad and Tahini Yogurt Dressing, or serve with Lentil Hummus and cooked kale.
🍽️ Related Recipes
👩🏽🍳 Made this recipe?
Let me know your thoughts on healthy Vegan Kebabs by leaving a ⭐️ rating below or sharing it on Instagram.
⚖️ Convert the Recipe to Metric (g & mL)
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Vegan Kebabs Recipe
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.
- 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.
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Sarah says
I really want to make this BUT there is no mention of the chickpea flour in any of the directions after the amount to use...is it combined in or used to coat the kebabs?
Nisha Melvani, RDN says
It's in the recipe card. Scroll down to the printable card. It says flour.
Sarah says
followed the recipe, but pan fried for the cooking method. Came out excellent, delicious flavor, worked perfectly in my kebab (in Australia the kebab is the whole sandwich/wrap)
Nisha Melvani, RDN says
So happy to hear! Love them in a wrap. Thank you.
Caitlin says
This was delicious! I paired it with rice and veggies, and an easy tahini sauce!
Nisha Melvani, RDN says
Yay! So glad to read that you enjoyed these kebabs with tahini sauce!
Joy says
Where is the tahini sauce recipe?
Nisha Melvani, RDN says
Try this: https://cookingforpeanuts.com/healthy-chipotle-dressing/ or this: https://cookingforpeanuts.com/creamy-asian-tahini-dressing/
jon says
Love your work Nisha!
I'm looking forward to making some of your Kababs, to start off with.
You are an inspiration, I may not always directly copy, however I often utilise your technique/methods.
Thank you.
Nisha Melvani, RDN says
Thank you for your kind comment.
Sharon empson says
Oops this is sharon I just found out what i did wrong when making these. I put the tofu and other ingredients in the food processor and mixed it till it was soft. Yikes! Next time I will. Rumble the tofu put it in a bowl add ingredients then form them into kabobs.
So I figured out my error, but will try again. Sorry
Love sharon e. Tennessee
Nisha Melvani, RDN says
Glad you figured it out. Next time!
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:)