If you’re craving a meal prep recipe that’s packed with flavor, texture, and plant-powered protein, this Buffalo Tofu Kale Caesar Salad Meal Prep is your new best friend. The crispy buffalo tofu wings deliver that spicy, tangy kick you love, while the hearty kale tossed in creamy vegan Caesar dressing rounds out this nutrient-packed bowl. Perfect for lunches or light dinners, this recipe makes your week simpler and tastier.
You can also view my full collection of plant based meal prep recipes here.
Ingredients & Substitutions
Tofu Wings Batter:
- 1 brick extra firm tofu, pressed
- ¼ cup cornstarch (or arrowroot powder)
- ¼ cup unsweetened plain milk (soy, oat, almond, or any plant milk)
- ½ cup seasoned breadcrumbs (Panko, gluten-free, or crushed cornflakes)
Buffalo Sauce:
- ½ cup Frank’s buffalo sauce (or your favorite vegan hot sauce)
- 2 tbsp melted vegan butter (margarine or coconut oil)
Salad:
- 4 cups chopped kale, stems removed and tightly packed
- ⅓ cup vegan Caesar dressing (see homemade recipe below)
Homemade Vegan Caesar Dressing Ingredients:
- ¼ cup tahini
- 1 tbsp capers, finely diced
- 1-2 cloves garlic, minced
- ½ tsp Dijon mustard
- Salt & pepper, to taste
- Cold water to adjust consistency
Substitution tips:
- For gluten-free, use gluten-free breadcrumbs or crushed nuts.
- Swap kale for spinach or romaine for a different texture.
- Use less hot sauce if you prefer mild heat.
Helpful Tools
- Air fryer: For the crispiest tofu wings with less oil and time
- Oven: Great alternative if no air fryer, needs longer cooking time
- Tofu press or heavy plates: Essential to press tofu well for best texture
- Three shallow bowls: For easy dredging and coating
- Meal prep containers: For portioning and storing your salads
How to Make Buffalo Tofu Kale Caesar Salad Meal Prep
Step 1: Prep the Tofu
- Press tofu for at least 30 minutes to remove excess water. Wrap in a clean towel and place a heavy object on top.
- Cut tofu into about 16 equal-sized pieces.
Step 2: Batter and Coat
- Set three shallow bowls: one with cornstarch, one with plant milk, one with breadcrumbs.
- Dip each tofu piece first in cornstarch (coat fully), then in milk, then in breadcrumbs.
Step 3: Cook Tofu Wings
- Air Fryer: Place tofu on air fryer rack, cook at 390°F for 8 minutes, flipping halfway.
- Oven: Place on parchment-lined baking sheet, bake at 425°F for 30-35 minutes, flipping halfway.
Step 4: Prepare Buffalo Sauce
- Melt vegan butter and stir in buffalo sauce. Set aside.
Step 5: Prepare Kale Salad
- Remove kale stems and chop leaves into bite-sized pieces.
- Massage kale with a little olive oil until softened.
- Toss kale with vegan Caesar dressing.
Step 6: Assemble
- Toss cooked tofu wings in buffalo sauce to coat evenly.
- Divide kale salad and buffalo tofu wings into 3 meal prep containers.
Tips & Tricks
- Press tofu really well to ensure crispiness.
- Massage kale thoroughly — it makes the salad less bitter and easier to digest.
- Adjust the buffalo sauce heat by adding more or less hot sauce or butter.
- Store tofu wings and salad separately if you want to keep tofu extra crispy longer.
- Reheat tofu wings in the air fryer or oven to regain crispiness.
Benefits of Buffalo Tofu Kale Caesar Salad Meal Prep
- High in plant protein: Tofu fuels your muscles and keeps you full.
- Packed with fiber and antioxidants: Kale supports digestion and immunity.
- Low calorie, nutrient-dense: Great for weight management without sacrificing flavor.
- Vegan and allergy-friendly: Easily adapted to gluten-free and soy-free if needed.
Why You’ll Love This Buffalo Tofu Kale Caesar Salad Meal Prep Recipe
This recipe perfectly balances crispy, spicy tofu wings with the fresh, creamy, and tangy kale Caesar salad. It’s filling, satisfying, and simple to make in advance — perfect for busy weeknights or packed lunches. Plus, it’s a crowd-pleaser for anyone who loves bold flavors without meat.
Frequently Asked Questions
Yes! Romaine, spinach, or mixed greens work well if you prefer a milder or less chewy green than kale.
Store the salad and tofu wings in airtight containers in the fridge for up to 4 days. Reheat tofu wings in the air fryer or oven for best crispiness. Keep the salad chilled until ready to eat.
Absolutely! The dressing keeps well in the fridge for up to 5 days. Just whisk or shake before serving as it may thicken.
You can bake the tofu wings in the oven at 425°F for 30-35 minutes, flipping halfway. Make sure they are crispy before tossing in buffalo sauce.
Yes, simply add more vegan butter to mellow the heat or more hot sauce for extra spice. You can also add a dash of maple syrup for sweetness.
Buffalo Tofu Kale Caesar Salad Meal Prep
Ingredients
Batter
- ¼ cup Cornstarch
- ¼ cup Unsweetened plain milk I used soy
- ½ cup seasoned bread crumbs sub Panko or GF if desired
Buffalo Sauce
- ½ cup Franks buffalo sauce
- 2 tbsp Melted vegan butter
Salad
- 4 cups chopped kale, tightly packed
- ⅓ cup vegan Caesar dressing see notes for homemade
Instructions
Prep
- Press tofu ahead of time wrapped in a dish towel to remove all excess liquid.
- Cut tofu equal sized pieces. I cut mine into about 16.
- Set out 3 shallow bowls. In the first bowl add cornstarch, the second – milk and the third, breadcrumbs.
- Toss each piece of tofu first into the cornstarch and coat fully, then into the milk, then toss to coat with breadcrumbs.
Cooking
- Placed coated wings directly onto the air fryer rack. Cook in the air fryer at 390° for 8 minutes, flipping half way through at the 4-minute mark.
- If you want to bake these in the oven instead – see notes.
- Meanwhile, prepare the salad and buffalo sauce. Melt the vegan butter, then add in the franks buffalo hot sauce and stir together. Set aside.
- Wash the kale, remove the stems, chop into bite sized pieces and massage with a little olive oil to soften it.
- Toss the kale in a large bowl with the Caesar dressing.
Finishing Touches
- Remove cooked tofu from the air fryer and coat each piece entirely with the buffalo sauce.
- Divide the salad and cooked tofu into 3 meal prep containers and store in the fridge until ready to eat. Enjoy!
Notes
Vegan Caesar Dressing
Instructions
-
Start by finely dicing the capers until they become almost like a paste.
-
In a small bowl or jar, add tahini, caper paste, garlic, lemon juice, dijon mustard, salt, and pepper. (if adding caper brine and nooch, add now as well)
-
Whisk thoroughly to combine all the ingredients. The dressing will likely be quite thick, depending on the consistency of your tahini.
-
Next, add cold water 1 tbsp at a time until you reach your desired consistency.
-
If desired, blend the dressing instead of whisking it for a smooth and whipped consistency.
-
Serve on your favourite Caesar salad, and enjoy!
Nutrition
Conclusion
Buffalo Tofu Kale Caesar Salad Meal Prep is a fantastic way to enjoy a spicy, crunchy, and healthy meal all week long. With the ease of air frying, a homemade vegan dressing, and nutrient-packed kale, this recipe is a plant-based winner you’ll want to keep in your rotation. Give it a try, tweak it to your taste, and watch your meal prep game soar!
