These Teriyaki Tofu Meal Prep Bowls are the perfect plant-based lunch to keep you fueled all week long. With a mix of golden-glazed tofu, roasted veggies, and a hearty quinoa–rice blend, this recipe strikes the right balance of savory, sweet, and satisfying.
They’re easy to batch cook, reheat beautifully, and taste just as good on day four as they do fresh out of the pan.
Whether you’re vegan, vegetarian, or just looking to add more high-protein plant meals to your routine — these bowls deliver.
You can also find a collection of all my delicious vegan meal prep recipes here.
Ingredients & Substitutions
Teriyaki Sauce
- Soy sauce → sub tamari for gluten-free
- Maple syrup → sub brown sugar or agave
- Sesame oil → sub olive oil
- Fresh ginger and garlic for depth
- Chili flakes to taste
You can also use a store-bought teriyaki sauce to save time.
Tofu
- Use extra-firm tofu for best texture
- Marinate for at least 10 minutes (or overnight for deeper flavor)
- Press before cooking to remove excess moisture
Veggies
- Frozen broccoli and peppers make this fast and easy
- Fresh veggies can be used; just reduce roast time by ~5 minutes
- Add zucchini or carrots for extra color
Quinoa–Rice Blend
- Quinoa + basmati rice = fluffy, protein-rich combo
- Use all quinoa for extra protein or all rice for a milder flavor
Helpful Tools
- Baking sheet (preheated for roasting frozen vegetables)
- Non-stick skillet or cast-iron pan for tofu
- Small saucepan for sauce
- Fine mesh strainer
- Meal prep containers with tight lids
How to Make This Teriyaki Tofu Recipe
Step 1: Press and Marinate the Tofu
Press the tofu for 10–15 minutes to remove moisture.
Slice into 3 slabs and lightly score the surface.
Marinate in a shallow dish with 2 tbsp of the teriyaki sauce for 10 minutes.
Step 2: Make the Teriyaki Sauce
In a small saucepan, combine water, sesame oil, soy sauce, maple syrup, ginger, garlic, and chili flakes.
Bring to a simmer. Mix cornstarch with water to make a slurry and stir into the sauce.
Cook until thickened and glossy. Remove from heat.
Step 3: Roast the Veggies
Preheat oven to 425°F (220°C).
Preheat your baking sheet inside the oven — this helps frozen veggies roast instead of steam.
Toss broccoli and bell peppers with olive oil, salt, and pepper.
Roast for 18–22 minutes, stirring once.
When done, toss with 1–2 tbsp of the teriyaki sauce.
Step 4: Cook the Quinoa–Rice Blend
Rinse the grains.
Add to a saucepan with water and optional salt.
Bring to a boil, then cover and simmer for 15 minutes.
Fluff with a fork.
Step 5: Cook the Tofu
Heat olive oil in a skillet over medium heat.
Add tofu slabs and cook 4–5 minutes per side until golden.
Brush or drizzle with a bit more teriyaki sauce to glaze.
Step 6: Assemble Your Bowls
Add quinoa–rice to meal prep containers.
Top with roasted veggies and tofu.
Brush with extra teriyaki sauce and garnish with sesame seeds or green onion if desired.
Store up to 4 days in airtight containers. Reheat gently before serving.
Tips & Tricks
- Gluten-Free: Swap soy sauce for tamari.
- Crispy Veggies: Preheat the pan to prevent steaming.
- Frozen vs. Fresh: Frozen takes a bit longer but saves prep time.
- Flavor Boost: Freeze and thaw tofu ahead — it helps soak up more marinade.
- Batch Prep: Double the sauce for drizzling over grains or future stir-fries.
Frequently Asked Questions
Yes! Use tamari instead of soy sauce and ensure your cornstarch is certified gluten-free. Everything else is naturally gluten-free.
It stays fresh for up to 4 days when stored in airtight containers. Reheat with a splash of water to keep the tofu tender.
Absolutely. Choose a lower-sodium version if possible, and warm it before mixing into your tofu and veggies for best flavor.
Yes, it’s perfect for meal prep! Divide into containers, refrigerate, and reheat before eating. The tofu stays flavorful and firm.
Try brown rice, jasmine rice, or even farro for a chewier texture. Just adjust cooking times as needed.
Teriyaki Tofu Meal Prep Bowls (with Quinoa–Rice Blend & Roasted Veggies)
Ingredients
Teriyaki Sauce (or use a store-bought one to save time)
- 2 tbsp water
- 1 tsp sesame oil sub olive oil
- ¼ cup low-sodium soy sauce
- 3 tbsp maple syrup or brown sugar
- 1 tsp grated fresh ginger
- 1 small clove minced garlic
- chili flakes to taste
Cornstarch Slurry
- 1 tsp cold water and 1 tsp cornstarch
Tofu & Marinade
- 1 block extra firm tofu
- 2 tbsp of the teryikai sauce
- 1 tsp olive oil
Veggies
- 3 cups frozen broccoli florets
- 3 cups frozen bell pepper and onion mix
- 1-2 tsp olive oil
- salt & pepper to taste
Quinoa–Rice Blend (for 3 servings)
- ¼ cup + 2 tbsp quinoa
- ¼ cup + 2 tbsp basmati rice (quick-cooking or ~15-minute type)
- 1 ½ cups water (slightly less than standard rice ratio)
Instructions
- Press tofu for 10–15 minutes to remove excess moisture.
Make the teriyaki sauce:
- In a small saucepan, combine water, sesame oil, soy sauce, maple syrup, ginger, garlic, and chili flakes.Bring to a gentle simmer over medium heat.Mix cornstarch and cold water in a separate small bowl to make a slurry.Stir the slurry into the simmering sauce and cook for 1–2 minutes until glossy and slightly thickened.Remove from heat and set aside. You’ll use some for marinating, cooking, and tossing vegetables.
Marinate:
- Slice into 3 equal slabs and score the surface with shallow crosshatch lines to help absorb flavor.
- Place tofu slabs in a shallow dish with 2 tbsp of the teriyaki sauce.Let marinate for 10 minutes, flipping halfway.
Cook the tofu:
- Heat 1 tsp olive oil in a skillet over medium heat.Add tofu slabs and cook 4–5 minutes per side until golden.Pour in a little more teriyaki sauce (about 1–2 tbsp) near the end to glaze.Optional: brush on a final layer for a caramelized finish.
Roast the vegetables:
- Preheat oven to 425°F (220°C) and preheat the baking sheet inside.Toss frozen broccoli and pepper–onion mix with 1 tsp olive oil and black pepper.Spread evenly on the hot pan and roast for 18–22 minutes, stirring once.After roasting, toss the veggies with 1–2 tbsp of the teriyaki sauce for a light coating.
Cook the quinoa–rice blend:
- Rinse quinoa and rice together in a fine mesh strainer.Add to a saucepan with 1½ cups water and optional salt.Bring to a boil, then cover and simmer on low for 15 minutes or until water is absorbed.Fluff with a fork.
Assemble:
- Divide quinoa–rice into 3 meal prep containers.Add roasted vegetables and one tofu slab per container.Drizzle or brush with remaining teriyaki sauce. Re-heat when you are ready to eat and enjoy!
Notes
- Gluten-Free Option: Use tamari instead of soy sauce to keep the teriyaki sauce fully gluten-free.
- Fresh vs. Frozen Veggies: Fresh vegetables work perfectly here—just reduce the roast time slightly.
- Tofu: Freeze and thaw the tofu ahead of time to help the marinade absorb all the way through.
- Why Preheat the Pan: A hot baking sheet helps frozen veggies roast and caramelize instead of steaming. Frozen vegetables release moisture, so roasting them takes a little longer.
- Cooking Order: Marinate tofu first, roast the veggies while it sits, then cook tofu and the quinoa–rice blend so everything finishes together.
- Storage: Keeps well up to 4 days in airtight containers. Reheat gently with a splash of water to keep tofu tender.
Nutrition
Conclusion
These Teriyaki Tofu Meal Prep Bowls are an easy, balanced, and protein-packed way to power your week. They’re flexible, satisfying, and ideal for quick grab-and-go lunches.
Once you’ve got the base recipe down, try swapping veggies, grains, or sauces — it’s endlessly customizable.
Healthy, flavorful, and stress-free — just how meal prep should be.
