Meal Prep Sunday Ep 8: Orange Tofu & Broccoli

Author: Sarah Cobacho | Posted: July 1, 2023

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Meal Prep Sticky Orange Tofu & Broccoli

This meal is inspired by Chinese Orange Chicken! We kept all the flavour but added our little touch to make it vegan and extra nourishing. It turned out so delicious and is sure to make a regular appearance on my meal prep rotation!

It also has 29g of protein so it’s a great one to make if you’re trying to up your protein intake.

Meal Prep Sunday EP 8: Orange Tofu & Broccoli

5 from 4 votes
Meal Prep Sticky Orange Tofu & Broccoli
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
A Chinese Orange Chicken inspired dish, veganized and packed with 29g of protein. This nourishing meal features tofu, broccoli, and a tangy orange sauce.
By Sarah Cobacho (
Servings 4


  • 600 g extra firm tofu (diced into small cubes)
  • 3 cups broccoli, diced
  • 4 cups cooked rice
  • 1 spring onion, diced
  • 1.5 cups orange juice
  • 1 tbsp ginger, grated
  • 2 garlic cloves, minced
  • 3 tbsp tamari (sodium reduced)
  • 1 tsp rice vinegar
  • 1 tbsp sesame oil
  • 2 tbsp maple syrup
  • 1.5 tbsp tapioca starch
  • 3 tbsp water


  • Preheat the air fryer to 350 degrees F (180 C) and bake the tofu for 15 minutes. If using an oven, preheat to 400 F (200 C) and bake for 20 minutes.
  • While the tofu is baking, bake the diced broccoli for 8 minutes at 350 degrees F (180 C) or 15 minutes in the oven.
  • In a separate bowl, combine the orange juice, grated ginger, minced garlic, tamari, rice vinegar, sesame oil, and maple syrup to create the sauce.
  • In a small bowl, combine the tapioca starch and water.
  • Heat a pan over medium heat, add the sauce and tapioca mixture. Cook until the sauce starts to thicken.
  • Add the baked tofu and broccoli to the pan and stir until well coated with the sauce.
  • Serve the tofu and broccoli over cooked rice, garnished with diced spring onions and sesame seeds. Enjoy your high-protein, easy meal prep dish!
Per Serving
Calories 528kcalCarbohydrates 74gProtein 29gFat 16gSodium 587mgFiber 6gVitamin A 103IUVitamin C 124mgCalcium 651mgIron 6mg
COURSE Main Course
CUISINE Asian-Inspired
KEYWORDS Easy Meal Prep, Healthy, High Protein, Vegan
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