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High-protein BBQ tofu meal prep bowls in glass containers with rice, corn, and peppers, bright natural light.

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.
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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.