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Tofu Meal Prep: The Ultimate Guide + 3 Recipe Variations

Look forward to lunch with these three healthy ideas for tofu meal prep! Served with brown rice and broccoli, these easy recipes are customizable and totally vegan. Prepping tofu has never been this delicious!

The Ultimate Guide to Meal Prepped Tofu!

Tofu is perfect for meal prep because it is so versatile. It’s a great addition to peanut noodle soups, sesame ginger noodles, and lettuce wraps.

Having tofu prepared for the week is a useful and versatile idea guaranteed to make lunch and dinner planning much easier.

The keys to great meal prepped tofu include:

  • Flavorful sauces (like peanut, sesame, and orange)
  • Quick preparation time (30 minutes or less)
  • A hearty and satisfying texture (I don’t like when it’s mushy)

What kind of tofu should I buy for meal prep?

While all kinds of tofu have their uses, the most versatile for meal prep are firm and extra-firm. These styles have less water so they hold their shape more easily when sautéd, marinated, or baked.


three plates of vegan meal prep

Tofu Meal Prep: The Benefits of Time Saving Meal Hacks

Who isn’t looking to save time these days? Minute® Ready to Serve Rice is just one less thing I have to think about when planning healthy meals for the week. It’s an easy way to add protein and fiber to whatever I am serving. Whether it’s a quick lunch or basic weeknight dinner, Minute® Ready to Serve Rice ensures I have healthy options available at all times. Not to mention that it’s ready in less than 2 minutes!

Another large plus of meal prepping is that it typically requires fewer trips to the grocery store (better for the planet, too!).

By simply planning what I’d like to pick up at Kroger, I can easily find my way through the store and select quality items I feel good about purchasing. Minute® Ready to Serve Rice is stocked right next to other grains, making it a super fast trip!

In today’s tofu meal-prep recipe I’m using Minute® Ready to Serve Brown and Wild Rice as a side. I really like the classic flavor with a bit of variation. The texture pairs perfectly with chewy tofu and hearty streamed broccoli. Be sure to save some of the sauce for drizzling! It’s also MSG-free with no preservatives, non-GMO project verified, and vegan/vegetarian!

I’m sure that another steamed vegetable (like green beans) would be equally delicious. Feel free to experiment and use your favorite veggie or whatever has been lying around in your freezer.

peanut tofu with rice and broccoli

Featured Sauce Flavors for this Tofu Meal Prep

To keep things takeout-inspired, we’re using three fairly familiar sauces. I’ve paired them down to their most essential ingredients!

  1. The first option is a Creamy Peanut Sauce, the heartiest of our offerings. It’s the same sauce I use in my Peanut Quinoa Salad.This one may just be my favorite.
  2. Secondly, we have a Sticky Orange Sauce for our tofu. This one is bursting with bright citrus flavor and is remarkably similar in flavor to classic orange chicken.
  3. Finally, we’re trying a Sesame Garlic Glaze. This version is perfect for fellow garlic fans, as it can also contain a kick of heat from red pepper flakes!

sesame tofu for meal prep in a skillet

How To Cook Tofu for Meal Prep and Make it Taste Good

  1. One of my ultimate pet peeves is underdone tofu. No one wants to eat mush! The first and most important step is to be sure you press your tofu to extract as much water as possible before preparing. This insures chewiness and structural integrity.
  2. Then we broil the tofu before sautéing it in a pan with a flavorful sauce.
  3. Finally, serving elements are key to a well-rounded plate! Veggies and Minute® Ready to Serve Brown and Wild Rice insure a balanced meal for any time. For more tofu tips, read my in-depth guide here.

glazed orange tofu meal prep with broccoli and rice

I hope you enjoy these healthy tofu meal prep ideas! Please let me know in the comments or on Instagram or Pinterest which you plan to try first. These tofu meal prep recipes would also be delicious on top of sesame noodles!

minute rice next to a plate of orange tofu

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orange slices with orange tofu broccoli and rice on a grey plate

Tofu Meal Prep: 3 Recipes

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan


Look forward to lunch with these three healthy recipe ideas for tofu meal prep! Served with brown rice and broccoli, these easy recipes are customizable and totally vegan.



Peanut Sauce

  • 1/3 cup peanut butter 1/2 – 1 cup water to thin
  • 2 TBS low sodium soy sauce or tamari if gluten-free
  • 1 TBS lime juice
  • 1 TBS sesame oil
  • 3 TBS maple syrup
  • 1 tsp each garlic and ginger powder, optional
  • 1 tsp red pepper flakes, optional

Orange Sauce

  • 1 cup orange juice, fresh if possible
  • 2 TBS soy sauce or tamari if gluten-free
  • 1 TBS sesame oil
  • 3 TBS maple syrup
  • 2 TBS cornstarch + 5 TBS water, stirred in a small bowl for a slurry
  • 1 TBS rice vinegar
  • 1.5 tsp ground ginger or 1 TBS freshly grated
  • 1 tsp hot sauce, optional
  • 1/4 cup water to thin

Sesame Garlic Glaze

  • 4 cloves garlic, grated
  • 3/4 cup reduced sodium soy sauce
  • 2 tsp sesame oil
  • 1/4 cup maple syrup
  • 1 TBS cornstarch + 3 TBS water, stirred in a small bowl for a slurry
  • 1/4 cup water

Other Ingredients

  • 1 TBS high-heat oil, like avocado
  • 1 block firm or extra firm tofu
  • 2 heads broccoli
  • 2 packages Minute® Ready to Serve Brown and Wild Rice
  • For serving: green onions, sesame seeds, cilantro, lime wedges


  1. Press tofu by placing it in a skillet with a large pot on top for at least 15 minutes. This will help remove water so that more sauce can be absorbed. Dry the tofu as much as possible and slice into cubes. Line a baking sheet with parchment paper and set aside.
  2. Choose the sauce you’re craving. In a small bowl, combine all ingredients for sauce and whisk with a fork to combine.
  3. Add tofu to your prepared baking sheet and set your oven to broil. Place sheet on the rack closest to the broiler. Broil the tofu for 15 minutes, stirring halfway through and keeping an eye on it so it does not burn. This will help crisp up the tofu before we cook it on the stovetop.
  4. Place a cast iron skillet on the stove and add avocado oil. Heat to medium low. Add tofu and 1/2 of the sauce, stirring to combine. The sauce will cook down considerably over the course of 10 minutes, so be sure to scrape the pan to that is does not stick. If tofu is sticking too much, add 1 TBS more avocado oil. Cook until sauce is thickened.
  5. Prepare your Minute® Ready to Serve Brown and Wild Rice according to package instructions. Serve tofu with additional reserved sauce on top.
  6. Plate with Minute® Ready to Serve Brown and Wild Rice and steamed broccoli.


Nutrition information for sesame garlic tofu recipe

  • Category: Dinner
  • Method: Baking
  • Cuisine: American


  • Serving Size: One third of recipe
  • Calories: 159 calories
  • Sugar: 17.1 grams
  • Sodium: 2080 milligrams
  • Fat: 3.1 grams
  • Saturated Fat: 0.4 grams
  • Unsaturated Fat: 2.9 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 25.9 grams
  • Fiber: 0.7 grams
  • Protein: 7.8 grams
  • Cholesterol: 0 milligrams

Keywords: tofu meal prep, tofu dinner, vegan dinner,


Look forward to lunch with these three healthy ideas for tofu meal prep! Served with brown rice and broccoli, these easy recipes are customizable and totally vegan.


Portrait of Emily, founder of Garlic Head

About the Author

Hi, I'm Emily! Garlic Head is a plant-based recipe website for all eaters who want to easily, affordably, and sustainably incorporate more vegetables into their diets. My recipes focus on entertaining-style cuisine, perfect for celebrating all of life's little moments! Meet me here.

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  1. Sue0523 says

    Love the tofu with orange sauce- needed a protein for my stir fry, and this was the perfect thing!

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Garlic Head is a plant-based community founded by me, Emily. I focus on providing affordable, simple, & healthy recipes for entertaining.

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