Teriyaki Tofu Bowls

These Teriyaki Tofu Bowls are packed with veggies and protein and are perfect for an easy meal-prep lunch or weeknight dinner. They’re so flavorful, and even my 3-year-old loves them!

Happy New Year! It’s 2020, a new decade, and the perfect time to embrace healthy, plant-based eating. I usually follow a vegetarian diet with lots of vegan meals, but for the month of January, all my recipes will be completely vegan. I’ve been feeling like my body could use a little break from dairy lately, and now seems like the perfect time to cut it out for a while.  

I’m excited to share these Teriyaki Tofu Bowls with you for my first recipe of 2020! They’re easy to make, great for dinner, perfect for meal prep, and full of flavor, and my 3-year-old son loves them! I’m not joking when I say he constantly requests, “More tofu and broccoli with the sauce!” 🙂

Teriyaki Tofu Bowl Recipe Ingredients

• Tofu – My favorite kind of tofu is the ‘Pre-Pressed, Super-Firm, High-Protein’ tofu I find at Sprouts and Trader Joe’s. You don’t have to spend time pressing it; it’s firm, so it won’t break apart easily. The pack is slightly bigger than the standard tofu container, so you get more. If you can’t find it, use extra-firm tofu and press it well beforehand.
• Teriyaki Sauce – If you love a brand of store-bought teriyaki sauce, you can definitely use that. But my homemade teriyaki sauce is really easy to make and SO good. It calls for water, tamari (or soy sauce), pure maple syrup, toasted sesame oil, fresh garlic and ginger, and cornstarch (or arrowroot powder).
• Vegetables – You can use any vegetables you like. My son loves broccoli, so I always incorporate it. I usually add carrots and red pepper for color. Anything will work, though!
• Rice – I usually use white basmati rice if I’m making this meal for my kids, but if it’s just for me and my husband (for meal-prep lunches), I like to use cauliflower rice or a mix of regular and cauliflower. You can also substitute another grain of choice.

Teriyaki Tofu Tips

I borrowed these Teriyaki Tofu Bowls from two of my favorite recipes: Crispy Tofu and The Best Stir Fry Sauce. I combined them and served the teriyaki tofu with rice and veggies.

• Crispy Tofu sounds a little daunting, but it’s actually really easy. First, you cut up your tofu. I like the way the triangles look, but you could just do cubes if you like. I try to make my slices fairly thin to get more of them and make them really crispy. I then mix the marinade, add the tofu, and sprinkle with cornstarch. The tofu then bakes in the oven to crispy perfection!
• I make the homemade teriyaki sauce while the tofu is baking. It’s SO easy! Just add all ingredients to a bowl, mix well, and then pour into a small saucepan. Cook over medium heat until the sauce has thickened, 5-10 minutes. The longer the sauce cooks, the more it thickens. But if you let it get really thick, it will also reduce, and you will have less of it. I like to cook mine until it coats the back of a spoon.
• Once the bowls are assembled, toss the tofu with the teriyaki sauce or drizzle it over the top. I also like to drizzle some of it on the veggies and rice because it’s so delicious!

How To Make Teriyaki Tofu

1. Preheat oven to 400 degrees F. Whisk together the sesame oil, tamari, garlic powder, maple syrup, and vinegar in a medium-sized bowl.
2. Cut the pressed tofu into bite-sized pieces and place in the oil mixture. Use a spoon or spatula to stir the tofu and ensure it’s completely coated. Next, sprinkle over 1 teaspoon of arrowroot powder and mix well until all the tofu is coated. Then, sprinkle on the remaining teaspoon of arrowroot powder and gently mix until you can no longer see the dry white powder.
3. Line a large baking sheet with a non-stick mat or parchment paper. Pour the tofu on the sheet and arrange it so that none of the pieces touch each other. Bake the tofu for about 25-30 minutes, until golden and crispy, stirring 2-3 times during the baking.
4. Heat a large pan over medium heat. Add 1-2 teaspoons olive oil and vegetables, seasoning with salt and pepper. Cook vegetables until fork tender, about 10 minutes. Sometimes, it helps to put the lid on so they can steam.
5. Make the teriyaki sauce. Add all ingredients to a jar or medium-sized bowl and shake or stir until well combined. Pour into a medium-sized saucepan and heat over medium heat, stirring frequently, until the sauce has thickened and can coat the back of a spoon, 5-7 minutes.
6. Assemble bowls by dividing all ingredients into four equal portions, and then spoon teriyaki sauce over them and enjoy.

Sometimes, tofu gets a bad wrap, but I love cooking with it. I love the texture; it’s low in carbs and goes well with many different cuisines. If you already love tofu, then you will really love this Teriyaki Tofu Recipe, and if you’re currently skeptical about tofu, you should definitely give these bowls a try because I think they might change your mind 🙂

Teriyaki Tofu Meal Prep Bowls

I usually just make this recipe for a family dinner, but it’s also really great for a meal-prep lunch. All you do is divide the ingredients into four food-safe containers and store them in the refrigerator for up to four days. The tofu does not stay super crispy once refrigerated, but it still has a nice texture that I don’t think you’ll be disappointed with.

How To Reheat These Teriyaki Tofu Bowl

We don’t have a microwave, so I place a pan over medium heat, add a small amount of oil, and then dump the contents of my bowl in. Cook until heated through, stirring occasionally. If you have a microwave, you can heat on high for 2-3 minutes.

Have a question about these tofu bowls? Ask me in the comments, and I’ll get back to you ASAP.

Looking For More Delicious Tofu Dishes?

Crispy Honey-Garlic Tofu

Easy Marinated Tofu

Vegan Buffalo Tofu Wings

Spicy Orange Ginger Tofu

Teriyaki Tofu Bowls

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5 from 4 reviews

• Author: She Likes Food
• Total Time: 55 minutes
• Yield: 4 1x

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Description

These Teriyaki Tofu Bowls are so flavorful and delicious!  Perfect for a meal prep lunch or weeknight dinner!

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Ingredients

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• 1 (14 oz) container extra firm tofu, patted dry and pressed for at least 15 minutes
• 1 tablespoon toasted sesame oil, or your favorite oil
• 1 teaspoon tamari, or soy sauce
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pure maple syrup
• 1/4 teaspoon rice wine vinegar
• 2 teaspoons corn starch
• 5–7 cups favorite vegetables, I used broccoli, carrots and red pepper
• 2–3 cups cooked rice, cauliflower rice or your favorite grain

Teriyaki Sauce:

• 1/3 cup water
• 1/3 cup tamari, I like to use low sodium
• 1/4 cup pure maple syrup
• 1/4 cup toasted sesame oil
• 1 clove garlic, finely grated
• 1 1/2 teaspoons finely grated ginger
• 1 1/2 teaspoons cornstarch, or arrowroot starch

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Instructions

1. Pre-heat oven to 400 degrees F.  In a medium sized bowl, whisk together the sesame oil, tamari, garlic powder, maple syrup and vinegar.
2. Cut the pressed tofu into bite sized pieces and place in the oil mixture.  Use a spoon or spatula to stir the tofu and make sure it’s completely coated.  Next, sprinkle over 1 teaspoon of the arrowroot powder and mix well until all the tofu is coated.  Then, sprinkle on the remaining teaspoon of arrowroot powder and give a gentle mix just until you can’t see the dry white powder anymore.
3. Line a large baking sheet with a non-stick mat or parchment paper.  Pour the tofu and and arrange it so that none of the pieces are touching each other.  Bake tofu for about 25-30 minutes, until golden and crispy, stirring 2-3 times during the baking.
4. Heat a large pan over medium heat and add 1-2 teaspoons olive oil, vegetables and then season with salt and pepper.  Cook vegetables until fork tender, about 10 minutes.  Sometimes it helps to put the lid on so they can steam.
5. Make the teriyaki sauce.  Add all ingredients to a jar or medium sized bowl and shake or stir until well combined.  Pour into a medium sized saucepan and heat over medium heat, stirring frequently, until sauce has thickened and can coat the back of a spoon, 5-7 minutes.
6. Assemble bowls by dividing all ingredients into four equal portions and then spoon teriyaki sauce over and enjoy.

• Prep Time: 20 mins
• Cook Time: 35 mins
• Category: Dinner, Lunch, Vegan
• Method: Stovetop, Oven
• Cuisine: Asian