Filled with rice, crumbled tofu “meat”, and veggies, these meal prep tofu burrito bowls are a delicious and nutritious vegetarian meal. Top them with avocado and salsa for a tasty lunch or dinner.

Four meal prep tofu burrito bowls in glass containers on a white background.

I’ve said it before, and I’ll say it again: tofu is such an underrated ingredient. Not only is it a great source of vegetarian protein for meatless meals, but it’s inexpensive and versatile. Tofu works well baked, grilled, or fried, and can be used in stir-fries, tacos, sandwiches, and even pasta sauces.

Tofu also makes a great substitute for ground meat in many dishes, as it can easily be crumbled and seasoned to resemble the texture of ground beef or turkey, as I’ve done in these make-ahead tofu burrito bowls. In fact, the crumbled tofu “meat” is the perfect way to make meatless burrito bowls without skimping on flavor and with minimal effort.

Close up of a vegan burrito bowl with tofu with tortilla chips on the side.

Why You’ll Love Them

Vegetarian – These tofu burrito bowls are a meatless meal that everyone can enjoy.
High in Protein – The combination of crumbled tofu and beans ensures these bowls have 23 grams of plant-based protein per serving.
Keep Well – The bowls keep well in the fridge for days, making them a great meal prep idea.

Plate with a block of tofu, fresh cilantro, bowl of soy sauce, bowl of nutritional yeast, bowl of spices, bowl of black beans, bowl of frozen corn, bowl of whit rice, with a lime, red onion, and red bell pepper on a white background.

Ingredients + Substitutions

Tofu – To add some vegetarian protein and make the crumbled tofu “meat”.
White Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
Black Beans – To add some more protein and fiber.
Frozen Corn – To add some more fiber and color.
Fresh Veggies – The recipe calls for a red onion and red bell pepper, but you can use any color you like.
Spices – A combination of chili powder, smoked paprika, ground cumin, and garlic powder to season the tofu. If preferred, you can use fajita seasoning. See the notes section of the recipe card for details.
Soy Sauce – To add a salty flavor to crumbled tofu.
Nutritional Yeast – To add an umami flavor to the crumbled tofu.
Olive Oil – To add some healthy fats.
Salt and Pepper – To season.
Toppings – I used sliced avocado, salsa, sour cream, fresh cilantro, and lime wedges, but you can use any toppings you like. Guacamole, pico de gallo, Greek yogurt, and shredded cheese would also work well.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free soy sauce, tamari, or coconut aminos.

To Make them Dairy-Free: No adaptations are needed; this recipe is dairy-free, as long as you don’t add sour cream or yogurt as a topping.

Glass bowl with crumbled tofu and spices on top.

Red’s Nutrition Tip

Not only is tofu a good source of protein, but it’s also a good source of iron, specifically non-heme iron. By pairing it with black beans, another good source of non-heme iron, you can easily increase the overall iron content of this dish.

Large baking sheet with parchment paper on top with cooked crumbled tofu meat.

Serving Suggestions

These meal prep tofu burrito bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own or adapted to suit your calorie or macro needs. For example:

To make them vegan, swap the sour cream for vegan sour cream.
To add more protein, add an additional 1/2 pound of tofu along with the necessary seasoning.
To make them lower in carbohydrates, swap the white rice for cauliflower rice.
To add more fiber, swap the white rice for brown rice and/or add some shredded lettuce or kale to the bowls.
To add more flavor, swap the plain rice for cilantro lime rice.
To add more heat, add some hot sauce to the tofu crumble mixture.

Glass meal prep contains of tofu burrito bowls organized in a vertical line.

Storage + Reheating

To Refrigerate: Once cooked, allow the tofu burrito bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. Only add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

To Reheat: You can reheat meal prep tofu burrito bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating. Add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

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