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.
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!
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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.
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!
- 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.
- 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.
- 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!
How To Cook Tofu for Meal Prep and Make it Taste Good
- 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.
- Then we broil the tofu before sautéing it in a pan with a flavorful sauce.
- 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.
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
Tofu Ricotta on an Asparagus Galette
Tofu Meal Prep: 3 Recipes
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.
Frigs1980 says
Fun FAct- Leftover peanut sauce makes a delicious dressing for a kale salad! Perfect dinner on a hot summer night.
Emily says
I agree - thank you so much for reviewing!!
GardenGirl6330 says
Used almond butter because that’s what I had- winner! So good, and so easy on a weeknight.
Emily says
Glad that modification worked!! Thank you for rating!
susannah says
Ditto on the peanut sauce...love love love
Emily says
Thank you for rating and trying!
Brendan says
Loved the peanut sauce - an easy, quick, and delicious recipe for college living!
Emily says
Thank you so much for trying and commenting, Brendan! I am so happy to hear that!!
Luke says
The peanut sauce is absolutely a go-to for me! I throw everything in a mason jar and shake shake shake— divinity😩😩
Emily says
Thank you Luke for commenting and leaving 5 stars! I am so glad to hear that!!
Sue0523 says
Love the tofu with orange sauce- needed a protein for my stir fry, and this was the perfect thing!