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Tofu Poke Bowl Meal Prep

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This tofu poke bowl recipe is made with bites of sweet and spicy tofu, fluffy white rice, and a rainbow of fresh vegetables. It’s an awesome vegan meal prep recipe and it’s so easy to make!

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling!

More meal prep! Are you loving it? Or are you sick of it? I keep getting requests for more meal preppable recipes, so I’m gonna deliver! What’s cool about recipes like these tofu poke bowls is that they’re not just for meal prep. They’re also an awesome, healthy lunch or dinner option!

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling! #vegan #mealprep #tofu #pokebowl #vegetarian

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling! #vegan #mealprep #tofu #pokebowl #vegetarian

How to Make a Vegan Poke Bowl

A poke bowl is essentially a big bowl of veggies, rice, protein, and a sauce. Typically, fish is the main protein component of poke bowls. But if you’ve gotten this far, you already know we’re using tofu instead and it’s SO simple. 💁‍♀️ The tofu gets marinated in a sweet and spicy sauce, then sautéed for 15-20 minutes until it’s nice and crispy. While that’s cooking you can make your rice – I used jasmine rice, but you can use any grain you like, or omit. As far as actual cooking time, that’s it!

The rest of the process is just prepping your vegetables and other ingredients. This recipe is super customizable – you can tailor it depending on your favorite veggies, or what’s in season, or what’s left in the fridge. I used spiralized zucchini, thinly sliced radishes and cucumber, shredded carrot, and edamame, plus a few scallions. I love to include spiralized veggies because I’ll take any excuse to use my spiralizer. But you can chop your ingredients however you like and you can use whatever ingredients you like!

Now that you know how to make a vegan poke bowl, go treat yourself! And don’t forget to snap a picture for Instagram – I love sharing your recipe pictures on our story! 💕

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling! #vegan #mealprep #tofu #pokebowl #vegetarian

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Tofu Poke Bowl Meal Prep

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling!

This tofu poke bowl recipe is made with bites of sweet and spicy tofu, fluffy white rice, and a rainbow of fresh vegetables. It’s an awesome vegan meal prep recipe and it’s so easy to make!

  • Author: The Fitchen
  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 minutes
  • Yield: 2-3 poke bowls
  • Category: Dinner

Ingredients

  • 1 – 14 oz. package extra firm tofu
  • 3 Tablespoons maple syrup
  • 2 Tablespoons tamari or soy sauce
  • 2 Tablespoons olive oil, divided
  • 1 Tablespoon sriracha (use less if you’re not a spice-lover)
  • 1/2 cup rice or quinoa
  • 1 cup water (for rice)
  • 1 zucchini, spiralized or julienned
  • 4-5 radishes, sliced thin
  • 1 medium carrot, shredded
  • 1 cup edamame, shelled
  • 1/4 teaspoon sea salt

Instructions

  1. Drain tofu of excess liquid and press to remove as much as possible. Chop into cubes, about 1″ in size.
  2. In a mason jar or small bowl, mix together maple syrup, soy sauce, 1 tablespoon olive oil, and sriracha. Mix well.
  3. Start cooking rice.
  4. In a large nonstick skillet, bring 1 tablespoon of olive oil to medium heat. Add tofu cubes to the heated skillet and sprinkle with salt. Cook for 20 minutes, tossing every 5 minutes. (If the tofu starts to stick or break apart, add another drizzle of oil.) I try to rotate the cubes to get a little crisp on all sides! After 20 minutes, carefully pour in the sauce mixture, reserving 2 tablespoons for later. Stir to coat all of the tofu cubes and decrease the heat to low/simmer. Cook 5-8 more minutes to allow the sauce to thicken. Remove from heat and let cool.
  5. Now, prep your veggies! I recommend slicing, dicing, chopping, spiralizing, and even grating – the goal is to create lots of texture and flavors.
  6. Layer a meal prep container or bowl with rice, then add tofu, then add your veggies and drizzle with remaining sauce. Enjoy!

Notes

For meal prep, refrigerate up to 5 days.

Use any veggies you like and prep them however you like! Red onion, avocado, bell peppers, tomatoes, broccoli, etc.

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling! #vegan #mealprep #tofu #pokebowl #vegetarian

Tofu Poke Bowl Meal Prep - Tofu poke bowls! Love these for a vegan meal prep recipe. So easy to make and super filling! #vegan #mealprep #tofu #pokebowl #vegetarian

What do you think?

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24 Comments
  • Leslie
    August 20, 2018

    I’m not a tofu fan, but I’m totally making these with some marinated chicken and i bet it’s going to be amazing!

    • thefitchen
      August 22, 2018

      Ooooh good idea! I bet that will be great! :)

  • Sam | Ahead of Thyme
    August 19, 2018

    I love a good meal prep! This looks so beautiful and so easy to make!

    • thefitchen
      August 27, 2018

      <3!

  • Nico
    August 19, 2018

    This looks nice and healthy! My vegetarian friends would appreciate this recipe.

    • thefitchen
      August 27, 2018

      Be sure to share with them!

  • Jessica (Swanky Recipes)
    August 19, 2018

    The hubs and I are really into meal planning and we need new recipes to change it up. I love poke bowls and this would be a great addition to our rotation!

    • thefitchen
      August 27, 2018

      You guys definitely need to try this recipe! You’ll love it. :)

  • Shanna Jones
    August 19, 2018

    This dish is begging me to try tofu for the first time! I love the concept of a poke bowl so I just may have to give this a try. The sauce on the tofu looks amazing!

    • thefitchen
      August 27, 2018

      OMG yes you’re going to love it!

  • Anna
    August 19, 2018

    Oh that tofu is screaming my name! Love adding marinated tofu to different dishes, especially salads. Beautifully prepared and presented meal, would love this for lunch!

    • thefitchen
      August 27, 2018

      I do too! It’s so versatile and delicious!

  • Karyl Henry
    August 19, 2018

    I’ve gotten much more into tofu in the last year or so. I’m such a texture eater, I only eat it when it has a nice, crispy exterior. For me, I’d probably marinate the tofu in the sauce and then cook, but otherwise follow the recipe to a T. This poke bowl looks delicious, and I’m going to have to give it a try

    • thefitchen
      August 27, 2018

      This fits the crispy ticket for sure! Enjoy!

  • lauren
    August 18, 2018

    I haven’t had a poke bowl since they became so popular because I’ve been pregnant – now I can give them a try! Even though we’re not vegan, I do love tofu. Especially when it’s in a yummy marinade and crispy.

    • thefitchen
      August 27, 2018

      Oh gosh! You should definitely give this a try!

  • Sri Mallya
    August 18, 2018

    This looks so healthy,flavorful and colorful. I love tofu in any form. Adding this in my to do list. Thanks for sharing.

    • thefitchen
      August 27, 2018

      If you like tofu, you’ll definitely like this recipe! :)

  • Nicoletta Sugarlovespices
    August 17, 2018

    I would love that bowl to be my lunch! Love everything about it. Thanks for sharing awesome meal preps!

    • thefitchen
      August 27, 2018

      You need it for lunch! :)

  • Tammy
    August 16, 2018

    Your tofu bowls look so colorful and flavorful! Such a great healthy option for lunch or dinner…I love meal prepping :)

    • thefitchen
      August 17, 2018

      You should definitely give these a try! They’re so flavorful!

  • Kristen
    August 16, 2018

    I really need to get into meal prep so I can eat like this at lunch. I am loving tofu lately and this is such a bright and flavorful meal! Yumm!

    • thefitchen
      August 17, 2018

      Do it! It makes life so much simpler!