These Spicy Satay Power Bowls and loaded with nourishing ingredients like tofu, quinoa and veggies for a healthy meal that is vegan and gluten-free! They are great for packing for lunches and will keep you full on busy days.

a satay power bowl with a gold fork and napkin on the side

On days where you feel in need of a healthy balanced meal that’s totally ready in 1 bowl, these spicy satay power bowls will become your go-to! They’re made with quinoa, tofu, sliced cucumber, pickled red onions and a spicy peanut sauce for a bowl that is high in protein, nourishing and loaded with flavour!

Why you’ll love this recipe

  • These bowls have serious flavour. So even if you’re not a huge fan of tofu, this recipe will change your mind.
  • You’ll feel nourished and balanced after eating this bowl. It has a perfect balance of protein, carbs and fat and is naturally vegan and gluten-free, so it will leave you feeling great!
  • These bowls are great to pack on the go. These bowls can be prepared directly into Tupperware or jars to take to work, school or to eat on the go.

How to make these tofu satay power bowls

  1. Marinate the tofu and then bake it in the oven at 425 degrees for 25 minutes until golden and crispy.
crispy tofu cut in cubes on a baking sheet

2. Make the satay sauce

satay sauce in a small bowl with a spoon in it

3. Prepare some quinoa, cut up cucumbers, pickled onion some onions and chop up some peanuts and cilantro for the bowls

a flat lay of ingredients for a spicy satay power bowl

4. Assemble the bowls by layering quinoa on the bottom, then top with tofu, cucumber, pickled onions, cilantro, crushed peanuts and satay sauce

satay power bowl with a gold fork in it

Tips for making this recipe perfectly

  • 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.
  • Marinade the tofu overnight if possible. This will allow it lots of time to absorb all that flavour.
  • 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.
  • Add a squeeze of lime on top for an extra tangy punch!

Recipe variations

  • Try rice instead of quinoa as the base for these power bowls. Jasmine rice, sushi rice or brown rice would all work well.
  • Make it grain-free by using cauliflower rice in place of quinoa or regular rice.
  • Try it with tempeh instead of tofu for a different 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.)
tofu, cucumber, pickled onions and quinoa in a bowl

More tofu recipes to try

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a bowl with tofu pickled onions and cucumber on quinoa

Spicy Satay Power Bowls

  • Author: Jess
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 mins
  • Yield: 4 bolws 1x
  • Category: Main
  • Method: Cook
  • Cuisine: Thai


These Spicy Satay Power Bowls are loaded with tofu, quinoa, pickled veggies and topped off with the most delicious peanut butter sauce!




  • 1 pack extra firm tofu, cut into cubes
  • 1 tbsp avocado oil
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tsp sriracha
  • 1/2 tsp turmeric powder
  • 1 tbsp freshly grated ginger
  • 1 garlic clove, chopped
  • 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


  • 2 cups quinoa, cooked
  • 1/2 cucumber, sliced
  • 1 large handful cilantro, chopped
  • 1/4 cup crushed peanuts


  1. Make the tofu: Mix the tofu with all the marinade ingredients, except the cornstarch in a bowl. Cover and let sit for at least an hour or overnight. Preheat the oven to 400 degrees F. Drain the tofu from the marinade and toss in 2 tbsp cornstarch. Evenly scatter on a baking pan lined with parchment paper 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 3o 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 quinoa to the bottom of the bowl. Top with tofu, cucumber, pickled onions, cilantro, crushed peanuts and peanut butter sauce.


Use firm or extra-firm tofu for this recipe so it comes out nice and crispy in the oven.

Marinating the tofu & pickling the onions overnight will lead to a more intensified and flavourful dish.

If you want to make this recipe grain-free, substitute the quinoa with cauliflower rice.


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

Keywords: tofu satay, stay bowl

If you tried this Spicy Satay Power 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 PinterestInstagram and Facebook for even more deliciousness!