Looking to add a little zest to your meal prep routine? This marmalade tofu, potatoes and vegetable combo is a flavor-packed, satisfying, and nutrient-rich dish that’ll keep you fueled all week. Think crispy baked tofu glazed with a sticky, tangy-sweet mustard marmalade, creamy mashed potatoes, and vibrant steamed veggies. It’s the kind of comfort food you look forward to reheating!
Whether you’re vegan, plant-curious, or just looking to pack some more wholesome meals into your week, this one’s for you.
You can also find a collection of all my delicious vegan meal prep recipes here.
Ingredients & Substitutions
Tofu
Tofu. The base of this dish is extra firm tofu. It holds up well to pressing, slicing, coating, and baking. Don’t use soft or silken tofu here—they’ll fall apart.
You can swap tofu with tempeh or even thick slices of eggplant if you’re looking to mix it up.
Tofu Coating
The coating is a savory, crunchy blend of cornstarch, nutritional yeast, Italian herbs, garlic powder, paprika, salt, and pepper. It helps the tofu crisp up beautifully in the oven.
If you’re out of nutritional yeast, try using ground almonds or omit it entirely. Cornstarch can be subbed with arrowroot or potato starch.
Sticky Mustard Marmalade Glaze
This is the magic element. Orange marmalade gives that bright, citrusy sweetness, dijon mustard adds zing, and soy sauce or tamari brings in the umami.
No marmalade? Apricot jam or peach preserves also work great. Tamari keeps it gluten-free, but you can use regular soy sauce if that’s not a concern.
Potatoes
We’re using russet potatoes for classic creamy mashed potatoes. Yukon golds are another excellent choice.
You’ll mix in plant-based milk and vegan butter for richness. Coconut milk, oat milk, or almond milk are all fair game. Choose unsweetened and unflavored varieties.
Vegetables
Frozen carrots, peas, and broccoli make things quick and easy. But feel free to get creative—zucchini, cauliflower, green beans, or corn are all welcome to the party.
Use whatever’s in season or sitting in your freezer.
Helpful Tools
- Tofu press or weighted plate for pressing tofu
- Sharp knife and cutting board
- Mixing bowls (shallow and deep)
- Baking sheet
- Parchment paper or silicone baking mat
- Medium to large pot for boiling potatoes
- Potato masher or fork
- Steamer basket or microwave-safe bowl with cover (for veggies)
- Small bowl and whisk (for glaze)
- Meal prep containers
How to Make Marmalade Tofu, Potatoes and Veg Meal Prep
Preparing the Tofu
Start by pressing your tofu. This step is key to getting that firm, meaty texture. Once it’s pressed, cut the tofu into 10 even slices—think thick, hearty “steaks.”
Coating the Tofu
In a shallow bowl, mix together the cornstarch, nutritional yeast, garlic powder, paprika, Italian seasoning, salt, and pepper. Gently toss each tofu slice in the coating until fully covered. If needed, press the mixture into the tofu to help it stick.
Baking the Tofu
Preheat your oven to 400°F (200°C). Lightly grease a baking sheet or line with parchment. Place the tofu slices evenly on the sheet and drizzle a little more oil on top. Bake for 20 minutes, flipping halfway so they crisp up on both sides.
Making the Mashed Potatoes
While the tofu’s in the oven, cube your russet potatoes and toss them into a pot of cold, salted water. Bring it to a boil and cook until fork-tender. Drain and add your favorite plant milk, vegan butter, salt, and pepper. Mash until creamy or leave a few lumps if that’s your jam.
Steaming the Veggies
Steam your veggies until just al dente—still a bit crisp with a vibrant color. Don’t overcook! Season lightly with salt and pepper.
Making the Sticky Marmalade Glaze
In a small bowl, whisk together orange marmalade, dijon mustard, and soy sauce (or tamari). The result? A luscious, sticky glaze you’ll want to put on everything.
Final Assembly
Once the tofu is baked, remove it from the oven and brush each side generously with the glaze.
Pop it back in for another 5 minutes to let that glaze bake in and caramelize slightly.
Now, divide your mashed potatoes, veggies, and tofu steaks into four meal prep containers.
Store them in the fridge, and when you’re ready to eat—just reheat and dig in!
Tips & Tricks
- Press that tofu: The drier the tofu, the crispier the result. Don’t skip this step.
- Make it spicier: Add chili flakes or a touch of sriracha to the glaze for heat.
- Crispier tofu: Bake on a wire rack placed on your baking sheet for airflow all around.
- Short on time? Use microwaveable steam veggie packs.
- Want it lower fat? Skip the oil drizzle or bake with parchment for a no-oil version.
Meal Preparation FAQs
To make oil-free:
- Omit oil drizzle
- Use parchment paper
- Increase baking time by 5-7 mins
Storage guidelines:
- 4-5 days refrigerated
- Airtight containers
- Keep components separate
Using sweet potatoes:
- Cube 1″ pieces
- Roast at 400°F
- 45-50 minute cook time
Top sauce pairings:
- Peanut sauce
- Teriyaki glaze
- Tahini dressing
- BBQ sauce
Freezing guidelines:
- Tofu: 3 months
- Mashed potatoes: 2 months
- Veggies: Not recommended
Marmalade Tofu, Potatoes and Veg Meal Prep
Ingredients
Tofu
- 1 block extra firm tofu, pressed
- generous drizzle of olive oil or avocado oil
Tofu Coating
- 2 tbsp cornstarch
- 1 tsp paprika
- 3 tbsp nutritional yeast
- 1 tbsp Italian seasoning
- ½ tsp garlic powder
- salt and fresh ground black pepper to taste
Sticky Mustard Marmalade Glaze
- 2 tbsp orange marmalade
- 1 tbsp dijon mustard
- 1 tbsp soy sauce or tamari
Potatoes
- 4 medium russet potatoes, washed
- 2-4 tbsp plant milk
- 1-3 tbsp vegan butter
- salt & pepper to taste
Vegetables
- 1 heaping cup, chopped vegetables of choice I used carrots, peas and broccoli. Use frozen to make it easier and faster if desired.
- salt & pepper
Instructions
Preparing the tofu
- Make sure the tofu has been pressed and cut the tofu info 10 equal slices.
Coating
- In a shallow mixing bowl, combine cornstarch, nutritional yeast, paprika, garlic powder, Italian seasoning, salt and pepper.
- Toss the tofu slices into the mixture gently until they are coated. If needed, gently press the tofu into the coating so it sticks.
Baking
- Pre-heat the oven to 400 F.
- Lightly grease a baking sheet with a little extra virgin olive oil.
- Place each tofu "steak" onto the baking sheet then drizzle the tops with a little more olive oil. (Or lightly mist them with an oil spray)
- Bake at 400 for 20 minutes flipping halfway.
Mashed Potatoes
- Cut the potatoes into cubes, add into a large pot, and cover with cold water and a little salt.
- Bring to a boil and cook until fork tender. Now, add in the plant milk, butter, salt and pepper. Mash up to your desired consistency.
Vegetables
- Steam the vegetables until cooked al dente. Season with a little salt and pepper.
Prepping the Tofu Glaze
- In a small mixing bowl, whisk together the orange marmalade, dijon mustard and soy sauce.
Finishing Touches
- Remove the tofu from the oven, and brush the glaze onto each side. Place them back into the oven for another 5 minutes.
- Divide the ingredients between 4 meal prep containers and store in the fridge until ready to re-heat and eat. Enjoy!
Notes
Nutrition
Conclusion
This marmalade tofu, potatoes and veg meal prep is comfort food with a glow-up. It’s a vibrant mix of textures, flavors, and nutrients—all packed into tidy containers for the week ahead. Whether you’re working long days or just want your meals sorted, this dish brings the flavor and ease you’ve been craving.
Meal prep doesn’t have to be boring. With crispy tofu, creamy mash, and tender veg, you’ve got a plate (or box!) of pure satisfaction ready to roll.
