Description
Teriyaki Tofu Meal Prep Bowls are a delicious and nutritious make-ahead meal featuring crispy baked tofu, steamed vegetables, and fluffy rice, all coated in a homemade teriyaki sauce. Perfect for a healthy lunch or dinner throughout the week.
Ingredients
– 2 (14-ounce) blocks extra-firm tofu
– 2 tablespoons cornstarch
– 1 tablespoon avocado oil or other high-heat neutral oil
– 1 teaspoon garlic powder
– 1/2 teaspoon black pepper
– 1/2 cup low-sodium tamari or soy sauce
– 1/2 cup water
– 1/4 cup pure maple syrup or brown sugar
– 2 tablespoons rice vinegar
– 2 cloves garlic, minced
– 1 tablespoon fresh ginger, grated
– 1 tablespoon cornstarch + 2 tablespoons cold water (for slurry)
– 4 cups cooked brown rice or quinoa
– 4-5 cups steamed or roasted broccoli florets
– 2 large carrots, julienned or shredded
– 1 red bell pepper, thinly sliced
Instructions
- Preheat oven to 400°F (200°C). Toss tofu cubes with 1 tbsp soy sauce and 1 tsp sesame oil. Bake for 20-25 minutes until crispy, flipping halfway.
- Steam broccoli, bell pepper, and carrot until tender-crisp (about 5 minutes).
- In a small saucepan, whisk together remaining soy sauce, honey, rice vinegar, ginger, garlic, and cornstarch. Simmer until thickened.
- Divide rice, tofu, and vegetables among meal prep containers.
- Drizzle with teriyaki sauce and garnish with sesame seeds and green onions if desired.
- Store in the refrigerator for up to 4 days. Reheat before serving.
Notes
- Press tofu well to remove excess water for crispier results.
- Adjust sweetness by adding more or less honey/maple syrup.
- Add other vegetables like snap peas or mushrooms.
- For extra protein, include edamame or chickpeas.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 10g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 6g
- Protein: 15g
- Cholesterol: 0mg