🥢 Why You’ll Love This Recipe
- Crispy, flavorful tofu that tastes like takeout but healthier.
- Perfect for meal prep — holds texture and flavor for 3–4 days.
- High-protein plant-based meal with balanced grains and veggies.
- Simple, pantry-friendly ingredients you likely already have.
- Customizable: swap grains, vegetables, or sauce for endless variations.
This Sesame Tofu Meal Prep features crispy baked or pan-fried tofu tossed in a savory sesame-ginger sauce, served with rice or quinoa and colorful vegetables. A high-protein vegan meal that reheats beautifully and is perfect for weekly meal prep.
Prep Time: 10 minutes
Cook Time: 20 minutes
Cook Temperature: 400°F (for baked tofu) or medium-high (stovetop)
Total Time: 30 minutes
Servings: 3–4 meal prep bowls
Ingredients
For the Crispy Tofu
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 tbsp cornstarch
- 1 tbsp soy sauce
- 1 tbsp sesame oil
- Pinch of pepper
For the Sesame Sauce
- 2 tbsp soy sauce
- 1 tbsp maple syrup or honey (if not vegan)
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp grated ginger
- 1 clove garlic, minced
- ½ tsp cornstarch mixed with 1 tbsp water (slurry)
For the Bowls
- 2 cups cooked rice or quinoa
- 1 cup steamed or sautéed veggies (bell peppers, carrots, green beans, or broccoli)
- 1 tsp sesame seeds
- 1–2 green onions, sliced
- Optional: lime wedges, chili flakes
Directions
- Prep the tofu: Press tofu for 10 minutes to remove moisture. Cut into 1-inch cubes.
- Season and crisp: Toss tofu with soy sauce, sesame oil, pepper, and cornstarch.
- Cook the tofu:
- Bake: Spread on a lined sheet and bake at 400°F for 20 minutes, flipping halfway.
- Pan-fry: Cook in a skillet over medium-high heat until all sides are golden.
- Make the sauce: In a small pan, mix soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Add cornstarch slurry and heat until thickened.
- Toss the tofu: Add crispy tofu to the sauce and coat evenly.
- Prep the veggies: Steam or sauté your favorite vegetables.
- Assemble the meal prep bowls: Add rice or quinoa, veggies, saucy tofu, sesame seeds, and green onions.
- Store: Refrigerate up to 4 days. Keep lime wedges separate until serving.
Recipe Notes & Variations
Variations
- Spicy Sesame Tofu: Add sriracha or chili crisp to the sauce.
- Teriyaki Version: Swap sauce for teriyaki glaze.
- Low-Carb: Use cauliflower rice instead of regular rice.
- Extra Veggies: Add zucchini, snap peas, mushrooms, or cabbage.
Tips
- Pressing tofu is key for maximum crispiness.
- Cornstarch makes the exterior extra golden and crunchy.
- Meal prep trick: store tofu separately from rice if you want it extra crispy after reheating.
🍽️ Nutrition Information (Per Serving)
(Assuming the recipe makes 2 containers — values shown are for 1 meal prep serving)
- Calories: 385
- Protein: 24g
- Carbohydrates: 28g
- Dietary Fiber: 4g
- Total Fat: 20g
- Saturated Fat: 3g
- Monounsaturated Fat: 7g
- Polyunsaturated Fat: 9g
- Cholesterol: 0mg
- Sodium: 780mg
- Sugar: 8g
- Vitamin A: 30% DV
- Vitamin C: 35% DV
- Calcium: 35% DV
- Iron: 22% DV
- Potassium: 540mg
Tools You’ll Need
- Tofu Press – Get on Amazon
- Non-Stick Skillet or Baking Sheet – Get on Amazon
- Mixing Bowls – Get on Amazon
- Chef’s Knife – Get on Amazon
- Cutting Board – Get on Amazon
- Meal Prep Containers – Get on Amazon
- Small Saucepan – Get on Amazon
