Teriyaki Tofu Meal Prep

This teriyaki tofu meal prep recipe is a veggie-loaded lunch option that’s healthy, filling, and flavorful. Everything comes together on two sheet pans in under 30 minutes!

How was your Labor Day weekend?! Did you grill? Did you go swimming? Did you veg out at home? Did you binge watch Ozark season 2? Tell me all about your shenanigans!

I’m a Labor Day baby so we went ALL OUT over the long weekend – horseback riding + a wagon train on Saturday, canoeing + pizza on Sunday, and brunch + a pool day on Monday.

I’ll admit, it took me until Wednesday to get back into the groove of things. 😂 I was ready for some normal, balanced, healthy-ish lunches after all of the weekend celebrations. You know where this is going, right? 👉 Meal prep! With tofu and a rainbow of crunchy veggies and quinoa, of course.

We’re doing another meal prep recipe today because I used one of those fancy, helpful Instagram polls to ask you guys what you wanted to see on the blog in the upcoming months. And the resounding answer was meal prep, LOTS of meal prep. And preferably vegan! So naturally, that’s how this teriyaki tofu meal prep recipe was born. 💁‍♀️

Why you’re going to love this recipe:

• It’s incredibly simple – mix the sauce, toss the veggies and tofu in the sauce, bake on 2 sheet pans, cool and portion out. If you want to serve with quinoa or rice, that’s the only additional step!
• It’s loaded with protein and veggies – that means it’s checking all of the healthy and filling boxes.
• It’s versatile – you can swap out any of the veggies for whatever you like, or sub in your preferred protein.

When you make this Teriyaki Tofu Meal Prep, I wanna hear about it/see it! Tag a picture of your meal prep magic Instagram so I can share it on our stories. I love seeing what you guys make!

Related: Greek Pasta Salad Meal Prep · Thai Peanut Cauliflower Meal Prep

How to Make Teriyaki Tofu Meal Prep

The Fitchen

Teriyaki Tofu Meal Prep

This teriyaki tofu meal prep recipe is a veggie-loaded lunch option that's healthy, filling, and flavorful. Everything comes together on two sheet pans in under 30 minutes!

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 4 meals

Course: Main Course

Cuisine: Japanese

Calories: 240

Ingredients Method

Ingredients

  

Tofu + Veggies

• 1 - 14 oz. package extra firm tofu
• 3 cups broccoli florets
• 1 red bell pepper sliced
• 1 cup red onion sliced

Teriyaki Sauce

• 1/4 cup tamari or soy sauce
• 3 Tablespoons maple syrup or honey
• 2 Tablespoons olive oil
• 1 Tablespoon rice wine vinegar
• 1 Tablespoon water
• 2 gloves garlic minced (or 1/2 teaspoon garlic powder)
• 1/2 " nub of ginger minced (or 1/2 teaspoon ginger powder)
• 1 teaspoon cornstarch

Method

 

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 tamari, maple syrup, olive oil, vinegar, water, garlic, ginger, and cornstarch. Mix well.
3. Preheat the oven to 375º and line 2 baking sheets with foil (or coat lightly with cooking spray).
4. On one baking sheet, spread out the broccoli, red pepper, and red onion. Keep the broccoli on one end of the baking sheet – you'll be removing it from the oven first. On the second baking sheet, add the tofu. Pour 3/4 of the teriyaki sauce over the veggies, and the remaining 1/4 of the sauce over the tofu.
5. Place the tofu into the oven. After 10 minutes have passed, place the veggies into the oven. Bake for 10-12 minutes, then remove the broccoli and set aside. This allows the broccoli to keep a little crunch and not burn! At this point, give the tofu a stir on the pan to even the cooking. Return both pans to the oven and bake for 10 more minutes.
6. Remove from the oven and allow to cool. Portion into meal prep containers with the grain of your choice – we like quinoa and rice!