These Peanut tofu bowls and loaded with nourishing plant-based ingredients like tofu, edamame beans and veggies for a healthy meal that is vegan and gluten-free! These bowls are great to enjoy at home, on the go or to meal prep for the week.

tofu, cucumber, edamame and pickled onions in a bowl with rice

Peanut Tofu Buddha Bowl

Buddha Bowls or power bowls are a great and nourishing way to enjoy a healthy meal that is balanced with carbs, protein and healthy fats. And this recipe for peanut tofu bowls is no exception!

Each bowl is packed with 19 grams of plant-based protein and 8 grams of fibre to keep you feeling full and satiated all day.

I love preparing this recipe on Sundays for meal prep and making individual portions of these tofu bowls stored in Tupperware containers. This way I have easy lunches ready to go for the week ahead!

Why you’ll love this recipe

  • Packed with flavour. Not a huge fan of tofu? This recipe will change your mind! Each bowl is packed with flavour and topped off with a delicious peanut butter sauce.
  • Nourhsed and balanced. These bowls have a perfect balance of protein, carbs and fat and are naturally vegan and gluten-free, so they will leave you feeling great!
  • Perfect for on-the-go. These bowls can be prepared directly into Tupperware or jars to take to work, school or to eat on the go.

Peanut tofu bowl ingredients

peanut tofu bowl ingredients
  • Tofu: I recommend using firm or extra-firm tofu in this recipe to get crispy tofu bites.
  • Rice: any type of rice you love will work. You can also use quinoa or another grain if you prefer.
  • Edamame: I love adding edamame to these bowls for even more protein!
  • Cucumber: this adds some freshness and crunch.
  • Pickled onions: these are optional and you can just add some freshly sliced red onion, but pickled onions are delicious and add tons of flavour to the tofu bowls.
  • Peanut butter sauce: this is the key to a flavourful and delicious tofu Buddha bowl.
  • Peanuts: to top it all off.

How to make peanut tofu bowls

Step 1

Drain any excess liquid from the tofu package and pat dry with paper towels. Then cut the tofu into cubes and toss with avocado oil and cornstarch. Bake in the oven at 400 degrees F for 25-30 minutes until crispy.

  • cubes of tofu on a baking sheet
  • Baked crispy tofu in a clear bowl

Step 2

Make the peanut butter sauce by mixing all the sauce ingredients together in a bowl until combined.

  • A mixing bowl with peanut butter, soy sauce and sambal oelek in it
  • A mixing bowl of Thai peanut sauce

Step 3

Assemble the bowls by layering rice on the bottom, followed by tofu and then the veggies, sauce and toppings.

  • two peanut tofu bowls with a napkin and a small bowl of crushed peanuts
  • A peanut tofu bowl with wood chopsticks

Recipe variations

  • Try quinoa instead of rice. Quinoa is another delicious base for these bowls that is high in protein and fibre.
  • Make it grain-free. Use cauliflower rice in place of regular rice for a grain-free alternative.
  • Try it with tempeh. Replace the tofu in the recipe with tempeh for a different soy-based protein source.
  • For a peanut-free version use almond butter or tahini instead of peanut butter in the sauce. (and skip out on the crushed peanuts on top.)

How to store

You can store these peanut tofu bowls as individual bowls made directly in Tupperware, or store each ingredient in a separate Tupperware in the fridge for up to 4 days.

If you plan to eat these bowls at home, you can store the ingredients separately and assemble the bowls at home. If you plan to take these bowls out of the house for lunch, it’s best to pre-make the bowls into your Tupperware so they are ready to go in the morning!

Tips for making tofu bowls

  • Use firm or extra firm tofu for this recipe so your tofu comes out nice and crispy. If you use a softer tofu, it won’t crisp up in the oven.
  • Pickle the onions overnight if possible. You can do a “quick pickle” and let the onions sit for 30 minutes before serving, but if you prepare them overnight they will be even more tangy and flavourful. Pickled onions are completely optional but they are delicious!
  • Add any veggies and toppings you like. Feel free to add sliced avocado, peppers, spinach or any other vegetables you like to these power bowls.
  • Add a squeeze of lime on top for an extra tangy punch!
a peanut tofu bowl with cucumber, edamame and pickled onions

More tofu recipes to try

If you tried these Peanut Tofu Bowls or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram, Tiktok and Facebook for even more deliciousness!

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a peanut tofu bowl with cucumber, edamame and pickled onions

Peanut Tofu Bowls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 4 reviews
  • Author: Jessica Hoffman
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 mins
  • Yield: 4 bolws 1x
  • Category: Main
  • Method: Cook
  • Cuisine: Thai
  • Diet: Vegan
Print Recipe

Description

These Peanut Tofu bowls are packed with plant-based protein for a healthy easy meal!

Ingredients

Units Scale

Tofu

  • block of firm or extra-firm tofu (12-14oz)
  • 1 tbsp avocado oil
  • 2 tbsp cornstarch

Pickled onions

  • 1 red onion, thinly sliced
  • 1/2 cup white vinegar
  • 1/2 cup water
  • 1 tbsp sugar
  • 1 tsp salt

Peanut butter sauce

  • 1/4 cup peanut butter
  • 3 tbsp hot water
  • 1 tbsp soy sauce
  • 1 tbsp lime juice
  • 1 tsp maple syrup
  • 1 tsp sriracha

Bowls

  • 2 cups cooked rice or quinoa
  • 1/2 cucumber, sliced
  • 1/2 cup cooked edamame beans
  • 1/4 cup crushed peanuts

Instructions

  1. Make the tofu: Preheat the oven to 400 degrees F and line a baking sheet with parchment paper. Drain the tofu and cut into cubes. Then toss the tofu with 1 tbsp avocado oil and 2 tbsp cornstarch. Evenly scatter on a baking sheet and bake for 25-30 minutes, until golden brown and crispy.
  2. Pickle the onions: Mix the vinegar, water, sugar and salt together in a bowl or jar. Add the onions and let sit for at least 30 minutes, or overnight.
  3. Make the sauce: Mix the sauce ingredients together until smooth and creamy. If the sauce is too thick add a bit more hot water.
  4. Assemble the bowls: Add some rice to the bottom of the bowl. Top with tofu, cucumber, edamame, pickled onions, crushed peanuts and peanut butter sauce.

Notes

Use firm or extra-firm tofu for crispy tofu bites.

Add any vegetables or toppings you love to these bowls.

Nutrition

  • Serving Size: 1/4 of the recipe
  • Calories: 325
  • Sugar: 5g
  • Sodium: 316g
  • Fat: 13g
  • Saturated Fat: 3g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Protein: 19g