Garlic Head

  • Fun & Healthy Plant-Based Recipes
  • Garlic Head Accessibility Policy
  • Privacy Policy
  • Recipe Index
  • Subscribe for Free Recipes
  • Work With Me
  • About Garlic Head
menu icon
go to homepage
  • Vegan Summer Recipes
  • High Protein Vegan Meals
  • Budget Dinners
  • Recipe Index
  • Dog-Friendly
  • About Me
  • Subscribe
subscribe
search icon
Homepage link
  • Vegan Summer Recipes
  • High Protein Vegan Meals
  • Budget Dinners
  • Recipe Index
  • Dog-Friendly
  • About Me
  • Subscribe
×
Home » Recipes » Vegan Main Meal Recipes

Tofu Meal Prep: 3 Recipe Variations

Published: Feb 21, 2020 · Modified: Oct 4, 2024 by Emily · 11 Comments

Jump to Recipe Jump to Video Print Recipe

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!

What is tofu?

Tofu, also known as bean curd, is a food made from coagulating soy milk and then pressing the curd into patties of various densities. Some common types of tofu include silken, soft, firm, and extra firm. Tofu originated in China and has been eaten there for 2,000 years. It is a very common ingredient in meatless recipes as it is high in protein.

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? 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!).

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!

Would you like to save this?

We'll email this post to you, so you can come back to it later!

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! Brown and Wild Rice insures a balanced meal for any time. For more tofu tips, read my in-depth tofu guide.

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!

Other Tofu Recipes to Try Next

Crispy Coconut Tofu

Perfectly Crispy Tofu

Tofu Ricotta on an Asparagus Galette

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

Tofu Meal Prep: 3 Recipes

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.
5 from 6 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Course dinner
Cuisine American
Servings 4 servings
Calories 159 kcal

Ingredients
  

  • 1 block firm or extra firm tofu

For Peanut Sauce:

  • ⅓ cup peanut butter ½ - 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 teaspoon each garlic and ginger powder optional
  • 1 teaspoon red pepper flakes optional

For 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 teaspoon ground ginger or 1 TBS freshly grated
  • 1 teaspoon hot sauce optional
  • ¼ cup water to thin

For Sesame Garlic Glaze:

  • 4 cloves garlic grated
  • ¾ cup reduced sodium soy sauce
  • 2 teaspoon sesame oil
  • ¼ cup maple syrup
  • 1 TBS cornstarch + 3 TBS water stirred in a small bowl for a slurry
  • ¼ cup water

Other Ingredients

  • 1 TBS high-heat oil like avocado
  • 2 heads broccoli
  • Prepared brown rice or quinoa
  • For serving: green onions sesame seeds, cilantro, lime wedges

Instructions
 

  • 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.
  • Choose the sauce you're craving. In a small bowl, combine all ingredients for sauce and whisk with a fork to combine.
  • 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.
  • Place a cast iron skillet on the stove and add avocado oil. Heat to medium low. Add tofu and ½ 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.
  • Prepare your rice or quinoa according to package instructions. Serve tofu with additional reserved sauce on top.
  • Plate with rice or quinoa and steamed broccoli.

Video

-

Notes

Nutrition information for sesame garlic tofu recipe

Nutrition

Calories: 159kcalCarbohydrates: 25.9gProtein: 7.8gFat: 3.1gSaturated Fat: 0.4gPolyunsaturated Fat: 2.9gSodium: 2080mgFiber: 0.7gSugar: 17.1g
Tried this recipe?Let us know how it was!

More Autumn Recipes

  • cashew parm being poured on a bowl of pasta
    4-Ingredient Cashew "Parmesan"
  • overhead view of cinnamon maple Delicata squash salad
    Cinnamon Maple Squash & Pink Radicchio Salad
  • crispy white beans on toast with kale and tomatoes with cashew parmesan
    Crispy White Bean Skillet with Kale and Tomatoes
  • marble board with pumpkin-shaped gnocchi and a candle
    Pumpkin-Shaped Gnocchi

Comments

  1. Frigs1980 says

    June 15, 2022 at 11:30 am

    5 stars
    Fun FAct- Leftover peanut sauce makes a delicious dressing for a kale salad! Perfect dinner on a hot summer night.

    Reply
    • Emily says

      June 16, 2022 at 11:17 pm

      I agree - thank you so much for reviewing!!

      Reply
  2. GardenGirl6330 says

    June 08, 2022 at 10:10 pm

    5 stars
    Used almond butter because that’s what I had- winner! So good, and so easy on a weeknight.

    Reply
    • Emily says

      June 16, 2022 at 11:16 pm

      Glad that modification worked!! Thank you for rating!

      Reply
  3. susannah says

    March 29, 2022 at 2:19 pm

    5 stars
    Ditto on the peanut sauce...love love love

    Reply
    • Emily says

      April 01, 2022 at 2:11 am

      Thank you for rating and trying!

      Reply
  4. Brendan says

    February 08, 2022 at 12:22 am

    5 stars
    Loved the peanut sauce - an easy, quick, and delicious recipe for college living!

    Reply
    • Emily says

      February 08, 2022 at 3:06 am

      Thank you so much for trying and commenting, Brendan! I am so happy to hear that!!

      Reply
  5. Luke says

    February 02, 2022 at 7:18 pm

    5 stars
    The peanut sauce is absolutely a go-to for me! I throw everything in a mason jar and shake shake shake— divinity😩😩

    Reply
    • Emily says

      February 05, 2022 at 3:05 am

      Thank you Luke for commenting and leaving 5 stars! I am so glad to hear that!!

      Reply
  6. Sue0523 says

    March 21, 2021 at 12:28 am

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

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Hi, I'm Emily! I have been a plant-based food blogger since 2017. Garlic Head is a recipe website for anyone who wants to easily, affordably, and sustainably incorporate more vegetables into their diet. I am a lifelong vegetarian and 10+ year vegan.

More about me →

Popular Recipes

  • side view of a bowl of frozen yogurt peanut butter dog treats
    Frozen Yogurt Dog Treats
  • glass jar of homemade dog treats on a tray with a spoon of peanut butter
    3-Ingredient Dog Treats
  • black try with chewy homemade sour patch kids candy on top
    3-Ingredient Sour Patch Kids Recipe
  • hand grabbing a slice of fig jam bianca pizza on a wooden table
    Fig Jam Pizza Bianca
  • glass pitcher of carrot turmeric ginger juice being poured into a glass
    Carrot Ginger Turmeric Juice
  • overhead shot of a bowl of vegan beet carrot ginger soup with cilantro and sesame
    Beet Carrot Ginger Soup

Vegan Summer Recipes

  • close up of whipped ricotta tomato toast on a plate
    Whipped Ricotta Tomato Toast
  • banana split overnight oats next to fresh fruit
    Banana Split Overnight Oats
  • hands grabbing a slice of peach zucchini pizza
    Zucchini Peach Pizza
  • close up of vegan salted pistachio latte
    Salted Pistachio Latte
  • overhead view of flower shortbread cookies on a marble tray
    Flower Shortbread Cookies
  • pitcher of strawberry basil garden party coctails
    The Garden Party
See more Summer →

Footer

↑ back to top

About

  • Privacy Policy
  • Accessibility Policy

Resources

  • Get the free newsletter

Contact

  • Follow On Instagram
  • Work With Me

Copyright © 2025 Garlic Head, LLC