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“Instantly one of my new weekly staples! I’ve made this twice now and I love it so much! Putting the sauce at the bottom is such a good idea because the vegetables stay really crisp and fresh!”
Looking for a tasty and convenient meal prep idea? Look no further! Our vegan, High-Protein Tofu Poke Bowl is just the thing you need. It’s healthy, delicious, and perfect for meal prep. This bowl is high in protein, with 34 g per serving. It features tofu and edamame as an alternative to the traditional fish used in poke bowls and is loaded with colorful and nutritious veggies. And the best part? You can make it in advance and keep it in the fridge for a quick and easy meal throughout the week. If you love this one, my sticky gochujang broccoli tofu bowl, high-protein soba noodle salad, and high-protein udon noodle meal prep are next on the rotation.
Why This Recipe Works
- High-Protein: Tofu and edamame provide a great source of plant-based protein.
- Nutrient-Rich: Loaded with nutrient-rich veggies like bok choy, red cabbage, and cucumber.
- Customizable: Easy to adjust ingredients to suit your taste preferences.
- Meal Prep Friendly: Perfect for preparing in advance for a busy week.
- Flavorful: The delicious peanut sauce really brings it all together.
Step-By-Step Instructions
Mix the sauce ingredients in a bowl until combined, using a fork or a small blender. Prepare the tofu by cutting it into bite-size pieces and patting it dry. Then, coat it with half of the sauce and cornstarch. Bake the tofu for 20 minutes at 400°F/200°C. Assemble the bowl by layering the sauce, edamame, rice, tofu, bok choy, carrot, cabbage, radish, spring onions, nori sheet, and sesame seeds. Shake well, or toss when ready to eat, and enjoy!
Ingredient Notes
Extra Firm Tofu: Make sure to use the extra firm tofu for the best texture; it’s also the highest one in protein.
Brown Rice: Offers a whole-grain, fiber-rich base. Can be swapped for sushi rice, black rice or quinoa.
Edamame: Adds a crunchy, nutritious twist and extra protein.
Red Cabbage: So colorful and packed with antioxidants (especially anthocyanin), it brings vitamin C and a nice texture.
Peanut Butter: A good source of healthy fats, can be swapped for almond butter or tahini.
FAQ
Can I substitute brown rice with another grain?
Is this recipe suitable for those with nut allergies?
How long can I store these poke bowls?
Can I add other vegetables?
Is this recipe gluten-free?
How do I cook the tofu in the oven if I don’t have an air fryer?
What size containers do you use for meal prep?
How do I scale this up to make 4 bowls?
What blender works best for the sauce?
Variations and Tips
Why You’ll Love This Tofu Poke Bowl
- Nutritious
- Flavorful
- Colorful
- Easy
- Versatile
High-Protein Tofu Poke Bowl (Meal-Prep)
Equipment
Ingredients
- 16 oz (450 g) extra firm tofu
- 1 tbsp (10 g) cornstarch
- 2 cups (310 g) shelled edamame - thawed
- 2 cups (390 g) brown rice - cooked
- 1 large (1 ) carrots - grated
- 1 bok choy - finely chopped
- 1 cucumber - diced
- 1 cup (70 g) red cabbage - shredded
- 4 radishes - sliced
- 2 scallions - finely sliced
- 1 nori sheet - roughly chopped
- 4 tsp (12 g) sesame seeds
Peanut Sauce
- 2 tbsp (30 ml) tamari - reduced sodium prefered
- 1 tbsp (15 g) sriracha - optional, adjust to your desired spiciness
- ¼ cup (60 ml) lime juiced
- ¼ cup (65 g) peanut butter
- ¼ cup (60 ml) water
- 2 garlic cloves - peeled
- 1 tbsp (7 g) fresh ginger
Instructions
- Preheat the oven to 400 °F.
- Prepare the peanut sauce: Add the tamari, hot sauce, lime juice, peanut butter, water, garlic, and ginger to a small blender and blend until perfectly smooth. Divide in 2.
- Prepare the tofu: Pat dry the tofu with a clean cloth and cut the tofu into bite-size pieces. Combine the tofu with half of the peanut sauce and the cornstarch until thoroughly coated. Transfer to a large baking tray and bake in the oven for 20 minutes or air-fry for 10 minutes at 400° F (200°C).
- Assemble: Prepare 4 meal prep containers (or adjust based on how many servings you made). In each bowl, layer the peanut sauce, followed by the edamame, rice, tofu, carrot, bok choy, cucumber, cabbage, radish, spring onions, nori, and sesame seeds.
- Shake well before serving, and enjoy!
Video
Per Serving/Portion
If you love this recipe, try our vegan sushi wraps.
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Can you please tell me what size the containers you’ve used to make 4 servings. Thanks
Hi Marilou, the containers are from IKEA, 600ml! They are freezer and oven safe, and very durable ☺️
Great food prep.
So happy you liked it 💚
Hi Sarah,
To make 4 bowls (ie.’Prepare 4 meal prep containers’), do I switch the ‘serving’ slider to 4 ? It seems such a daft question but I just made it for ‘serving’ slider 2…for 2 people and my son reckons he won’t need to eat for a week 😂
Beautiful recipe, even though I used fresh turmeric instead of ginger the tofu sauce was still delicious. Filling and nutritious on top! Thanks for a wonderful recipe!
So happy you loved it! I love the idea of turmeric in there 💚
It states but freee but there’s peanut in it 🫠
The nut-free option is given a couple of times in the blog post 🙂 I recommend using tahini instead, just as delicious! Hope you love it 🥰
My family is allergic to peanuts ☹️ what substitute would you recommend?
Almond butter or tahini are great substitute🙂
Can I make this with chicken the same way?
I have not cooked with meat in a really long time, so I would not know sorry!
Hi Sarah,
To make 4 bowls (ie.’Prepare 4 meal prep containers’), do I switch the ‘serving’ slider to 4 ? It seems such a daft question but I just made it for ‘serving’ slider 2…for 2 people and my son reckons he won’t need to eat for a week 😂
Hi lovely,
Not a silly question at all! I’ll update the recipe to make that clearer, but yes, just adjust the number of servings to match how many bowls or meal prep containers you’re making 🙂
So glad you’re enjoying the recipes 💛
Delicious and nutritious! Love the sauce!
So happy to hear that, thanks Kyla 💚
This looks delicious! Can you tell me what size your containers are please? It will help with portion sizes!
Hey Lindsey, the containers are from Ikea, 600ml size, they are so convenient! Hope you love the recipe 🙂
Absolutely delicious. I normally have a salad for lunch, but I find I’m snacky a little bit later. I used quinoa instead of rice for added protein / late at night it was faster to cook. I also airfield the tofu for same reason as above and that was really good too. But so so delicious. Highly recommend. I made 4 at a time, 2 for my partner 2 for me. But will be making these the rest of the week and will probably become my daily salad staple.
Hey Brieneka, I’m so happy you loved it! Really like the idea of quinoa in there 💚
Oh my 🥰 this is definitely my new favourite. So so good.
Hey Steph, thanks so much! So happy you like it 💚
Instantly one of my new weekly staples! I’ve made this twice now and I love it so much! Putting the sauce at the bottom is such a good idea because the vegetables stay really crisp and fresh!
I’m so happy to hear that! Thank you for the lovely feedback 💚
Hallo. THANK YOU very much for the recipe. Please could you make an advice about what mark o modell o kind of small blender do you use? Thank you.
I’m so happy you liked it! I have 2 small blender, a small attachment from my vitamix, and a nutribullet pro (more budget friendly, and perfect for sauce!)
Help! I don’t have an air fryer! How can I cook this in the oven? I’ve never cooked tofu before so I’m really not sure how long it takes!
20 minutes at 200C 🙂