Name: Baked Tofu and Veggie Bowls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Fusion
Ingredients: 14 oz firm or extra-firm tofu, pressed and cubed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 large carrot, sliced; 1/2 red onion, sliced; 2 tablespoons olive oil or sesame oil, divided; 2 tablespoons soy sauce or tamari; 1/2 teaspoon garlic powder; Salt and pepper, to taste; 2 cups cooked rice, quinoa, or other grains; Optional: tahini dressing, peanut sauce, or teriyaki sauce; Optional: green onions or sesame seeds for garnish

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These Baked Tofu and Veggie Bowls are my favorite way to enjoy a colorful, nourishing, and satisfying meal all in one bowl. I roast crispy tofu with a mix of vibrant vegetables and serve it over grains like rice or quinoa, topped with a flavorful sauce. It’s easy to customize, packed with plant-based protein, and perfect for meal prep.

Why You’ll Love This Recipe

I love how versatile and wholesome these bowls are. The tofu comes out crispy and golden in the oven, and the veggies are tender and slightly caramelized. I can switch up the vegetables and grains depending on what I have, and the whole dish comes together with minimal hands-on time. It’s a balanced, filling meal that’s full of flavor and texture. Baked Tofu and Veggie Bowls

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

firm or extra-firm tofu
broccoli florets
bell peppers
carrots
red onion
olive oil or sesame oil
soy sauce or tamari
garlic powder
salt and pepper
cooked rice, quinoa, or other grains
optional sauce: tahini dressing, peanut sauce, or teriyaki
green onions or sesame seeds for garnish

Directions

I preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
I press the tofu for about 20 minutes, then cut it into cubes.
In a bowl, I toss the tofu with a bit of oil, soy sauce, garlic powder, and pepper, then spread it on one side of the baking sheet.
On the other side, I add chopped veggies tossed in a bit of oil, salt, and pepper.
I bake everything for 25-30 minutes, flipping the tofu halfway through, until golden and roasted.
While that bakes, I prepare my grain of choice.
I assemble the bowls by adding a scoop of rice or quinoa, topping with the baked tofu and veggies, and drizzling with sauce.
I finish with green onions or sesame seeds if I want an extra touch.

Servings and timing

This recipe makes 3-4 servings.

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

Sometimes I swap tofu for tempeh or chickpeas for a different protein. I also mix up the veggies with zucchini, mushrooms, or sweet potatoes. For grains, I like using farro, brown rice, or couscous. I’ve even served it cold as a salad bowl with tahini dressing.

storage/reheating

I store leftovers in airtight containers in the fridge for up to 4 days. When reheating, I microwave or warm everything in a skillet. I usually store the sauce separately and add it fresh to keep things from getting soggy. Baked Tofu and Veggie Bowls

FAQs

Can I use frozen vegetables?

Yes, I’ve roasted frozen veggies straight from the freezer. Just bake a little longer until they’re browned.

Do I need to press the tofu?

Yes, pressing helps remove moisture so the tofu gets crispier in the oven.

What sauce works best?

I love using peanut sauce, tahini lemon dressing, or a simple soy-ginger glaze.

Can I make this bowl ahead of time?

Definitely. I prep all the components and store them separately, then assemble when I’m ready to eat.

Is this recipe gluten-free?

Yes, just make sure to use tamari instead of soy sauce and gluten-free grains.

Conclusion

Baked Tofu and Veggie Bowls are one of my go-to meals when I want something balanced, flavorful, and easy to prep ahead. I love how customizable they are and how each bite is a mix of textures and tastes. Whether for lunch, dinner, or meal prep, these bowls always leave me feeling full and energized.