Grilled Tofu and Peach Skewers With Sweet Chili Glaze
Grilled fruit is one of those things that feels like a revelation the first time you try it. Heat transforms peaches in the best possible way: the natural sugars caramelize, the texture softens, and what was already good becomes genuinely great. Paired with pressed tofu that picks up proper grill marks and a sweet chili lime glaze, this is a summer recipe worth repeating.
It also happens to be a solid nutritional combination. Tofu brings plant-based protein and iron. Peaches contribute vitamin C, which improves iron absorption from the tofu, making them a smarter pairing than they might appear. Red onion adds flavor and prebiotic fiber. Avocado oil handles the heat well and provides monounsaturated fats that support cardiovascular health. The sweet chili glaze ties it all together in about two minutes flat.
This works as a main alongside a grain or leafy green salad, or as a generous starter for four if you are feeding a crowd. Either way, it comes together quickly and tastes like significantly more effort than it required.
Prep time: 15 minutes Cook time: 10 minutes Serves: 2
Ingredients
- 12 oz extra-firm tofu, pressed and cubed
- 2 medium peaches, pitted and cubed
- ¾ cup red onion, cut into chunks
- 4 barbecue skewers
- 2 tbsp avocado oil
- 1 tsp chili powder
- ¾ tsp garlic powder
- ½ tsp sea salt
- ¼ cup sweet chili sauce
- ½ lime, juiced and zested
Instructions
- Preheat the grill to medium-high heat. If using wooden skewers, soak them in water for at least 30 minutes beforehand to prevent burning.
- Thread tofu, peach, and red onion evenly across the four skewers, alternating as you go. Brush all sides with avocado oil.
- Combine chili powder, garlic powder, and sea salt in a small bowl. Sprinkle evenly over the skewers, turning to coat all sides.
- Mix sweet chili sauce and lime juice together in a separate small bowl and set aside.
- Grill skewers for 8 to 10 minutes, turning occasionally, until the tofu has visible grill marks and the peaches are softened and lightly charred.
- During the last two minutes of cooking, brush the sweet chili glaze generously over the skewers.
- Transfer to plates and finish with lime zest. Serve immediately.
Nutrition (per serving, approximate)
| Nutrition Facts | Amount |
|---|---|
| Calories | ~380 |
| Protein | 18g |
| Carbohydrates | 38g |
| Natural sugars | 22g |
| Fat | 18g |
| Fiber | 4g |
| Iron | ~3.5mg |
| Vitamin C | ~12mg |
| Calcium | ~200mg |
What Makes This Worth Eating
Tofu is one of the most versatile plant proteins available, and extra-firm pressed tofu handles the grill particularly well. A 12oz serving across this recipe provides roughly 18 grams of protein, alongside meaningful iron and calcium. Pressing the tofu before cooking is the step most people skip and most regret skipping: it removes excess moisture, which is what allows the exterior to char properly rather than steam.
Peaches bring vitamin A and vitamin C alongside natural sweetness that caramelizes beautifully on a hot grill. Vitamin C is particularly useful here because it significantly improves the body’s absorption of non-haem iron from the tofu, making this a nutritionally smarter combination than it might appear at first glance.
Red onion provides quercetin, a well-researched anti-inflammatory compound, alongside prebiotic fiber that feeds beneficial gut bacteria. It also softens beautifully on the grill and adds color and bite to balance the sweetness of the peaches.
Avocado oil has a high smoke point, making it well suited to grilling temperatures where other oils would degrade. It provides monounsaturated fats that support cardiovascular health and the fat-soluble vitamin absorption that makes the other ingredients more bioavailable.
Sweet chili and lime glaze is the finishing move that brings the whole dish together. The lime zest at the end is not optional: it brightens everything and cuts through the sweetness of the glaze in a way that juice alone cannot.
Notes
Pressing tofu: For best results, press the tofu for at least 30 minutes before cooking. Wrap in a clean towel and place something heavy on top, or use a tofu press if you have one.
Wooden skewers: Soak in water for at least 30 minutes before grilling to prevent them from catching fire.
Leftovers: Store in an airtight container in the refrigerator for up to two days. Reheat in a pan over medium heat rather than microwaving to preserve texture.
Serving size: One serving is approximately two 10-inch skewers.
No grill? A grill pan over medium-high heat on the stovetop works well and produces similar char marks. A broiler on high is also effective.
FAQs
Can I use a different protein instead of tofu? Halloumi works extremely well here for a non-vegan option and grills similarly to firm tofu. Tempeh is another plant-based alternative with a nuttier flavor and higher protein content.
Can I use canned or frozen peaches? Fresh peaches give the best result because they hold their shape on the grill. However, if fresh are not available, firm canned peaches drained well can work. Frozen peaches tend to be too soft for skewering.
How do I know when the tofu is ready? Look for defined grill marks and a slightly firmer exterior. Tofu does not need to be cooked through the way meat does, so the visual cue of caramelization is your best guide.
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