Tofu Meal Prep Bowls

Tofu Meal Prep Bowls

Author: Stephanie Kay

Filled with crispy tofu, veggies, and white rice, and covered in a spicy peanut sauce, these tofu meal prep bowls are easy to make, healthy, and full of flavor.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Baked
  • Cuisine: American






  1. Preheat oven to 400°F and line a baking sheet with parchment paper.
  2. Begin by pressing and draining the tofu. Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess moisture. Once pressed, unwrap the tofu from the towel or paper towel, place it on a cutting board, and cut it into even bite-size cubes.
  3. In a pot, combine the rice with 2 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  4. Once the tofu has been pressed and cubed, add it tofu to a large bowl, sprinkle with cornstarch, and toss until well coated. Drizzle with olive oil, season with salt, and toss again until well coated. Then place the tofu on a baking sheet (using only 3/4 of the surface area), evenly spread it out, and then transfer it to the oven to bake for 20 minutes.
  5. While the tofu is cooking, chop the broccoli and bell pepper, then add them to the bowl used to coat the tofu, toss in the remaining oil, and set aside. Then make the sauce.
  6. In a medium bowl, add the sauce ingredients; peanut butter, soy sauce, rice vinegar, maple syrup, sesame oil, sriracha, ginger, garlic, and water, and whisk to combine. Taste and adjust seasoning as needed to your liking. If the sauce is too thick, add a bit more water.
  7. Once the tofu has cooked for 15 minutes, remove the baking sheet from the oven, and use a spatula to flip the tofu. Then add the broccoli and bell pepper to the empty 1/4 of the baking sheet and return to the oven to bake for a final 10 minutes. 
  8. Once the rice has cooked, the tofu and vegetables have baked, and the sauce is ready, assemble the bowls. Divide the rice evenly across 4 meal prep containers or bowls, layer with 1/4 of the baked tofu and vegetables, drizzle with spicy peanut sauce and sprinkle with green onion, peanuts, and sesame seeds.
  9. Once assembled, allow the bowls to cool completely, cover them with a lid, and store them in the fridge for up to 5 days. 


Keywords: easy tofu meal prep, tofu meal prep bowls