High-Protein Tofu Poke Bowl (Meal-Prep)

Author: Sarah Cobacho

Published: January 7, 2024

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Vegan Poke Bowl Meal Prep container filled with layers of vegetables

Looking for a tasty and convenient meal prep idea? Look no further! Our vegan, High-Protein Tofu Poke Bowl is just the thing you need. It’s healthy, delicious, and perfect for meal prep. This bowl is high in protein, with 34 g per serving. It features tofu and edamame as an alternative to the traditional fish used in poke bowls and is loaded with colorful and nutritious veggies. And the best part? You can make it in advance and keep it in the fridge for a quick and easy meal throughout the week. So why wait? Give our vegan tofu poke bowl a try and enjoy the convenience and deliciousness all week long!

Why This Recipe Works

  • High-Protein: Tofu and edamame provide a great source of plant-based protein.
  • Nutrient-Rich: Loaded with nutrient-rich veggies like bok choy, red cabbage, and cucumber.
  • Customizable: Easy to adjust ingredients to suit your taste preferences.
  • Meal Prep Friendly: Perfect for preparing in advance for a busy week.
  • Flavorful: The delicious peanut sauce really brings it all together.

Step-By-Step Instructions

Mix the sauce ingredients in a bowl until combined, using a fork or a small blender. Prepare the tofu by cutting it into bite-size pieces and patting it dry. Then, coat it with half of the sauce and cornstarch. Bake the tofu for 20 minutes at 400°F/200°C. Assemble the bowl by layering the sauce, edamame, rice, tofu, bok choy, carrot, cabbage, radish, spring onions, nori sheet, and sesame seeds. Shake well, or toss when ready to eat, and enjoy!

Vegan Poke Bowl Meal Prep container filled with layers of vegetables

Ingredient Notes

Extra Firm Tofu: Make sure to use the extra firm tofu for the best texture; it’s also the highest one in protein.
Brown Rice: Offers a whole-grain, fiber-rich base.
Edamame: Adds a crunchy, nutritious twist and extra protein.
Red Cabbage: So colorful and packed with antioxidants, it adds loads of nutrients and a nice texture.
Spring Onions: Add a fresh, zesty flavor to the bowl.


  • Can I substitute brown rice with another grain? Yes, quinoa or black rice are great alternatives.
  • Is this recipe suitable for those with nut allergies? Yes, just swap the peanut butter for some tahini in the sauce.
  • How long can I store these poke bowls? They stay fresh in the fridge for up to 4 days.
  • Can I add other vegetables? Absolutely! Feel free to add your favorite veggies. You can add some chopped red bell pepper or add some baby spinach, kale, or other green leafy veg when serving.
  • Is this recipe gluten-free? Yes, just ensure your tamari is certified gluten-free. Regular soy sauce is not usually gluten-free, so something to be mindful of!

Variations and Tips

Protein: Switch up the protein by using tempeh or black beans
Healthy Fats: Add avocado for healthy fats and creaminess.
Saving Time Tips: If you’re short on time, use pre-cut vegetables or a pre-cooked rice pouch.
Turn Up The Heat: Increase the amount of sriracha in the sauce for a spicier kick, or use fresh red chili.
Add A Fruit Touch: Some chopped mango or pineapple cubes would make a wonderful addition.
Make It Your Own: Swap the veggies for your favorite ones so you can really look forward to it! The key is to keep it colorful and full of flavor!

Why You’ll Love This Tofu Poke Bowl

  • Nutritious
  • Flavorful
  • Colorful
  • Easy
  • Versatile
Vegan Poke Bowl Meal Prep container filled with layers of vegetables

High-Protein Tofu Poke Bowl (Meal-Prep)

4.9 from 8 votes
This high-protein, colorful, and nutritious meal prep option features tofu and edamame. Loaded with veggies and topped with a flavorful sauce, this bowl is perfect for a convenient and delicious week-long meal prep.
Sarah Cobacho (plantbaes.com)
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes


Servings 4


  • 450 g extra firm tofu
  • 1 tbsp cornstarch
  • 2 cups shelled edamame (thawed)
  • 2 cups cooked brown rice
  • 1 large carrot (shredded )
  • 1 bok choy (finely chopped )
  • 1 cucumber (diced)
  • 1 cup red cabbage (shredded )
  • 4 radishes (sliced)
  • 2 spring onions (finely sliced)
  • 1 nori sheet sliced (finely chopped)
  • 4 tsp sesame seeds


  • 2 tbsp tamari (reduced sodium prefered )
  • 1 tbsp sriracha hot sauce (optional, adjust to your desired spiciness, I like it hot!)
  • 4 tbsp lime juiced
  • 4 tbsp peanut butter
  • 4 tbsp water
  • 2 garlic cloves (peeled)
  • 1 tbsp fresh ginger


  • Preheat the oven to 400 °F.
  • Add the tamari, hot sauce, lime juice, peanut butter, water, garlic, and ginger to a small blender and blend until perfectly smooth. Divide in 2.
  • Pat dry the tofu with a clean cloth and cut the tofu into bite-size pieces. Combine the tofu with half of the sauce and the cornstarch until thoroughly coated, and bake in the oven for 20 minutes or air-fry for 10 minutes at 400° F (200°C).
  • Assemble in the meal prep containers by layering first the sauce, followed by the edamame, rice, tofu, shredded carrot, bok choy, cucumber, cabbage, radish, spring onions, nori, and sesame seeds.
  • Shake well before serving, and enjoy!

Per Serving

Calories 510kcalCarbohydrates 50gProtein 34gFat 23gSodium 506mgFiber 10gVitamin A 246IUVitamin C 35mgCalcium 539mgIron 7mg
COURSE Main Course
CUISINE American-Inspired, Asian-Inspired
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  1. This looks delicious! Can you tell me what size your containers are please? It will help with portion sizes!

    1. Hey Lindsey, the containers are from Ikea, 600ml size, they are so convenient! Hope you love the recipe 🙂

  2. Instantly one of my new weekly staples! I’ve made this twice now and I love it so much! Putting the sauce at the bottom is such a good idea because the vegetables stay really crisp and fresh!5 stars

  3. Help! I don’t have an air fryer! How can I cook this in the oven? I’ve never cooked tofu before so I’m really not sure how long it takes!

4.88 from 8 votes (7 ratings without comment)

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