High-Protein BBQ Tofu Bowls – Healthy Vegan Meal Prep

These High-Protein BBQ Tofu Bowls are smoky, sweet, and packed with clean plant-based protein.
Each bite of caramelized tofu pairs perfectly with brown rice, corn, and colorful vegetables — creating a balanced vegan meal that fuels energy and recovery.

This recipe proves that healthy eating can be both flavorful and satisfying. It’s macro-friendly, fiber-rich, and ideal for weekly meal prep. 🌱🔥

Summary

• Prep Time: 10 minutes
  
• Cook Time: 20 minutes
  
• Total Time: 30 minutes
  
• Servings: 4
  
• Difficulty: Easy
  

Equipment

• Nonstick skillet or air fryer
  
• Mixing bowls
  
• Tongs or spatula
  
• Paper towels (for pressing tofu)
  
• Meal prep containers
  

Ingredients High-Protein BBQ Tofu Bowls

For the Tofu

• 14 oz firm tofu, pressed and cubed
  
• 1 tbsp olive oil
  
• ¼ cup BBQ sauce (low-sugar or homemade)
  
• Pinch of smoked paprika (optional)
  
• Salt and pepper to taste
  

For the Bowls

• 1 cup cooked brown rice (or quinoa)
  
• ½ cup corn kernels
  
• ½ cup diced bell peppers
  
• ¼ cup chopped green onions
  
• ½ avocado, sliced (optional)
  

For the Garnish

• Fresh parsley or cilantro
  
• Sesame seeds (optional)
  

Directions High-Protein BBQ Tofu Bowls

1. Prepare the Tofu:
   Drain and press tofu for at least 10 minutes to remove excess moisture. Cut into bite-sized cubes.
   
2. Cook the Tofu:
   Heat olive oil in a skillet over medium heat. Add tofu cubes and sauté 5–7 minutes per side until golden and crisp.
   
3. Add the Sauce:
   Reduce heat and pour BBQ sauce over tofu. Stir gently for 2 minutes until tofu is coated and glazed.
   
4. Assemble the Bowls:
   Divide rice, corn, and bell peppers among four meal prep containers. Add BBQ tofu on top.
   
5. Finish & Serve:
   Garnish with green onions, parsley, and avocado slices. Serve immediately or refrigerate for up to 4 days.
   

Tips & Variations for High-Protein BBQ Tofu Bowls

• Air Fryer Option: Air fry tofu at 400 °F (200 °C) for 15 minutes, shaking halfway, before glazing with BBQ sauce.
  
• Extra Protein: Add edamame or chickpeas to boost macros.
  
• Lower Carb: Swap rice for cauliflower rice.
  
• Make It Gluten-Free: Use certified GF BBQ sauce and tamari instead of soy-based condiments.
  
• Flavor Boost: Add a splash of lime juice or hot sauce before serving.
  

⚡ Nutrition Facts (Per Serving)

Dietitian Tips

• Choose unsweetened or low-sodium BBQ sauce to keep it clean.
  
• Add avocado slices for healthy fats and satiety.
  
• Press tofu overnight for maximum crispiness and better texture.
  
• Store each portion in glass containers to preserve flavor and freshness.
  

Conclusion

These High-Protein BBQ Tofu Bowls are the perfect balance of flavor and fitness — bold, smoky, and nourishing.
They’re fully vegan, high in plant protein, and simple to prepare, making them an ideal addition to your clean-eating meal prep routine.

High-Protein BBQ Tofu Bowls – Healthy Vegan Meal Prep

Crispy BBQ-glazed tofu with brown rice and veggies — a plant-based, high-protein meal prep bowl bursting with smoky flavor and nutrition.

Imprimer la recette Pin Recipe

Ingredients Equipment Method Notes

Ingrédients

  

• For the Tofu
• 14 oz firm tofu pressed and cubed
• 1 tbsp olive oil
• ¼ cup BBQ sauce low-sugar or homemade
• Pinch of smoked paprika optional
• Salt and pepper to taste
• For the Bowls
• 1 cup cooked brown rice or quinoa
• ½ cup corn kernels
• ½ cup diced bell peppers
• ¼ cup chopped green onions
• ½ avocado sliced (optional)
• For the Garnish
• Fresh parsley or cilantro
• Sesame seeds optional

Equipment

• Nonstick skillet or air fryer
• Mixing bowls
• Tongs or spatula
• Paper towels (for pressing tofu)
• Meal prep containers

Method

 

1. Prepare the Tofu:
2. Drain and press tofu for at least 10 minutes to remove excess moisture. Cut into bite-sized cubes.
3. Cook the Tofu:
4. Heat olive oil in a skillet over medium heat. Add tofu cubes and sauté 5–7 minutes per side until golden and crisp.
5. Add the Sauce:
6. Reduce heat and pour BBQ sauce over tofu. Stir gently for 2 minutes until tofu is coated and glazed.
7. Assemble the Bowls:
8. Divide rice, corn, and bell peppers among four meal prep containers. Add BBQ tofu on top.
9. Finish & Serve:
10. Garnish with green onions, parsley, and avocado slices. Serve immediately or refrigerate for up to 4 days.

Notes

Tips & Variations
Air Fryer Option: Air fry tofu at 400 °F (200 °C) for 15 minutes, shaking halfway, before glazing with BBQ sauce.

Extra Protein: Add edamame or chickpeas to boost macros.

Lower Carb: Swap rice for cauliflower rice.

Make It Gluten-Free: Use certified GF BBQ sauce and tamari instead of soy-based condiments.

Flavor Boost: Add a splash of lime juice or hot sauce before serving.