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

Tofu Meal Prep: 3 Recipes

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5 from 6 reviews

  • 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.


Units Scale
  • 1 block firm or extra firm tofu

For 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

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 tsp ground ginger or 1 TBS freshly grated
  • 1 tsp hot sauce, optional
  • 1/4 cup water to thin

For 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
  • 2 heads broccoli
  • Prepared brown rice or quinoa
  • 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 rice or quinoa according to package instructions. Serve tofu with additional reserved sauce on top.
  6. Plate with rice or quinoa and steamed broccoli.


Nutrition information for sesame garlic tofu recipe

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • 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