Looking for a Satay Tofu Noodle Meal Prep? When it comes to meal prepping, nothing beats a bowl of noodles. And when paired with delicious satay tofu, you’ve got a winning combination. This vegan satay tofu noodle recipe is sure to become a staple in your meal prep routine.
Easy Weekday Meal Prep
Elevate your vegan meal prep game with this Satay Tofu Noodle recipe. This recipe makes 4 high-protein vegan meals. One of the keys to success when it comes to meal prepping is to plan ahead. This way, you can whip up a delicious meal in no time. And by prepping the meals in advance and storing them in airtight containers, you’ll be able to take them on the go, or eat directly out of the refrigerator!
You can view my full collection of delicious vegan meal prep recipes here!
Ingredients and Substitutions for Vegan Satay Tofu Meal Prep
This vegan satay tofu recipe is a delicious, flexible, and versatile dish that allows for a wide range of substitutions depending on your preferences or what you have on hand. Below are detailed options for substituting various ingredients without sacrificing flavor or texture, ensuring you can tailor this meal prep to suit your dietary needs and taste preferences.
Crispy Tofu
The star of this tofu recipe is the crispy tofu. To ensure it turns golden brown, it’s important to use extra firm tofu. A tofu press or a heavy object can help remove excess water, allowing the tofu to become perfectly crisp when air-fried or baked.
Substitutions:
- Tofu: If you’re not a fan of tofu, you can substitute with tempeh or seitan for different textures. If you have a peanut allergy, try using baked chickpeas or roasted cauliflower as your plant-based protein.
- Cornstarch: Swap the cornstarch with arrowroot powder or tapioca starch for similar crispiness. Using cornstarch helps give the tofu that crispy texture we are looking for. My favourite way to crisp tofu is to cut it into 1/2-inch cubes, and cook it in a large skillet with some oil. However, for a lighter option, try baked tofu instead.
- Soy Sauce: For a gluten-free option, use coconut aminos or tamari.
Veggies & Noodles
This recipe calls for a variety of colorful vegetables and rice noodles, but there are endless combinations you can use for your tofu noodle bowls.
Substitutions:
- Rice Noodles: Feel free to use soba noodles, udon noodles, ramen noodles, or even wheat noodles if you prefer. For a gluten-free option, try cold noodles like glass noodles or sweet potato noodles. The kind of noodles you choose is totally up to you. Pick your favorite noodles or whatever ones you have lying around in your pantry.
- Red Cabbage & Carrot: You can replace red cabbage with bok choy, bok choi, or even fresh cucumber for added crunch. Carrot ribbons can be swapped for bell peppers, red bell pepper, or stir-fried veggies like zucchini and broccoli.
- Edamame Beans: If you’re out of edamame, use green peas or stir-fried tofu for added protein.
- Cherry Tomatoes: Swap with red pepper or other veggies like green onion or spring onions for a sharp, fresh flavor.
Sauce
The creamy peanut butter sauce is what makes this dish so special, but there are ways to customize it depending on your taste or dietary restrictions.
Substitutions:
- Peanut Butter: If you have a peanut allergy, swap peanut butter with almond butter or cashew butter for a similarly rich flavor. Peanut butter sauce can also be made using sunflower seed butter or tahini. If you aren’t sensitive to peanuts, this delicious sauce is best made with natural peanut butter!
- Agave: Use maple syrup, brown sugar, or even coconut sugar as sweeteners in place of agave.
- Soy Sauce or Tamari: For a soy-free alternative, coconut aminos works perfectly.
- Sesame oil adds a beautiful and distinct flavor to this noodle dish. If you want to use a milder flavor, try olive oil or vegetable oil for cooking.
- Rice Vinegar: Try using apple cider vinegar or Chinese black vinegar for a slightly different tang in your sauce.
- Sriracha: If you’re not a fan of spice, reduce or omit the sriracha sauce, or swap it with a milder hot sauce. For extra heat, add a dash of red pepper flakes or fresh ginger.
- Lime Juice: If limes are unavailable, lemon juice or even apple cider vinegar can bring the necessary acidity to your sauce.
- Water to Loosen: Instead of plain water, you can use coconut cream or hot water for added creaminess in the sauce. For an even lighter version, try cool water or cold water to thin this peanut dressing.
Toppings
Toppings add texture and additional flavor to these peanut butter satay tofu bowls. Feel free to get creative and adjust according to what’s available.
Substitutions:
- Crushed Peanuts: If you’re avoiding peanuts, opt for sesame seeds, crushed almonds, or cashew butter for a nutty crunch.
- Sesame Seeds: Toasted sesame seeds or black sesame seeds are fantastic alternatives.
- Cilantro: If you’re not a fan of cilantro, try using green onion or fresh cucumber for a cool, refreshing topping.
- Lime Wedges: fresh lime wedges add some brightness to this noodle salad.
Additional Ingredient Ideas
Spices: For added depth, grate in fresh ginger or garlic, which is a great way to elevate the flavors in your sauce.With these ingredients, you can easily customize this vegan satay tofu noodle meal prep to your liking.
Bok Choy: Add bok choy or carrot ribbons for extra greens and texture.
Noodle Varieties: Mix it up by using soba noodles, wheat noodles, or thai noodles for different textures and flavors.
Sweeteners: Use maple syrup or brown sugar instead of agave to create a deeper sweetness in your sauce.
Helpful Tools
To make this delicious vegan satay tofu noodle meal prep, you don’t need any fancy cooking tools or equipment! Here are the basic items you’ll need:
- Air fryer or oven. You can cook your tofu cubes in an air fryer at 390°F for 12 minutes, flipping halfway, or bake them in the oven at 400°F for 30 minutes, flipping halfway. Either way, you’ll end up with crispy and delicious tofu!
- Pot for boiling noodles. You’ll need a pot to boil your rice noodles according to the package instructions. Make sure the pot is large enough to hold the noodles without sticking together.
- Mason jar or mixing bowl. To make the satay sauce, you’ll need a jar or bowl to combine all the ingredients together. We recommend using a mason jar for easy shaking and storage.
- Containers with lids. You’ll also need 4 separate containers with lids to store your meal prep in the fridge. We suggest using glass containers with tight-fitting lids to keep your food fresh and prevent any leaks or spills.
- Knife and cutting board. You’ll need a knife and cutting board to cut the tofu into cubes and grate the vegetables.
That’s it! With just these basic cooking tools and equipment, you can easily make this flavorful vegan satay tofu noodle meal prep at home.
How To Make This Vegan Satay Tofu Noodle Meal Prep Meal
Making this vegan satay tofu noodle meal prep is easier than you might think! Here are the step-by-step instructions for creating this delicious and nutritious meal:
Prepare the Crispy Tofu. Begin by cutting the extra firm tofu into cubes and tossing them in cornstarch, soy sauce, and olive oil. Then, either air fry the tofu at 390°F for 12 minutes (flipping halfway through) or bake at 400°F for 30 minutes (flipping halfway through).
Cook the Rice Noodles and Edamame Beans. While the tofu is cooking, prepare the rice noodles and edamame beans according to the package instructions. You want them to be perfectly cooked and tender.
Make the Satay Sauce. To make the delicious satay sauce, simply combine all of the sauce ingredients (peanut butter, lime juice, soy sauce, rice vinegar, agave, and sriracha) in a mason jar. Shake until the ingredients are well combined. Then gradually add 1-2 tablespoons of water at a time to loosen the sauce. You want it to be creamy but still able to run off the spoon.
Prepare the Toppings. Keep the crushed peanuts, sesame seeds, and cilantro in separate containers until you’re ready to assemble the meals. This will help keep them fresh and prevent them from getting soggy.
Assemble the Meals: Finally, it’s time to assemble the meals! Divide all of the ingredients; (crispy tofu, rice noodles, edamame beans, grated red cabbage, grated carrot, and cherry tomatoes) into four separate containers. Top each container with the delicious satay sauce, and sprinkle the crushed peanuts, sesame seeds, and cilantro on top. Place lids on the containers and store them in the fridge until you’re ready to enjoy!
Why I Love This Satay Tofu Noodle Meal Prep
I absolutely love this Satay Tofu Noodle Meal Prep recipe for many reasons. For one, it’s perfect for anyone short on time during the week. With this recipe, you can easily prepare four high-protein vegan meals in advance, saving you loads of time and energy in the kitchen.
Furthermore, the recipe is incredibly flavorful and satisfying. The crispy tofu, crunchy veggies, and creamy satay sauce come together to create a mouthwatering and fulfilling meal that will leave you feeling energized and nourished.
But what I love most is how easy it is to prepare. With just a few basic cooking tools and ingredients, you can whip up this delicious meal in no time. And by storing your meals in airtight containers, you can take them with you wherever you go, making it the perfect solution for anyone who’s always on the go.
In conclusion, the Satay Tofu Noodle Meal Prep recipe is a fantastic way to eat healthy, delicious and fulfilling meals during the week without spending hours in the kitchen. So give this recipe a try and see why it’s quickly become one of my all-time favorites!
Tips & Tricks For This Satay Tofu Meal Prep
- Use a non-stick pan to prevent sticking and ensure even cooking.
- Add more or less spices depending on your taste preferences.
- Store the meal prep in an airtight container in the refrigerator for up to 5 days.
- Experiment with different veggies like mushrooms, zucchini, or snow peas.
- For extra protein, add some chopped peanuts or cashews on top.
FAQ: Vegan Satay Tofu Meal Prep
We are using extra-firm tofu in this recipe for a meaty texture. It’s a great source of protein and is low in fat, making it a healthy option for those looking to increase their protein intake.
For this recipe, we recommend using flat rice noodles, which are gluten-free and have a delicate texture. They absorb the satay sauce perfectly and add a nice chew to the dish. Noodles are a staple in many Asian cuisines and come in a variety of shapes and sizes.
Top it with chopped peanuts, cilantro, or green onions for added crunch and flavor. If spicy food is your thing, add extra sriracha on top to increase the heat! Add avocado for extra richness, or different vegetables such as bell peppers and cucumbers. The possibilities are endless, and it’s always fun to try new things.
It’s lower in fat, cholesterol, and saturated fat, making it a great option for those looking to maintain a healthy diet. Plus, it’s a great source of plant-based protein.
No problem! Use gluten-free soy sauce and gluten-free ingredients and opt for gluten-free noodles such as rice noodles or vermicelli noodles.
Satay Tofu Noodle Meal Prep
Ingredients
Crispy Tofu
- 2 bricks extra firm tofu, pressed
- 1 tbsp cornstarch
- 2 tbsp soy sauce
- 1 tbsp extra virgin olive oil
Veggies & Noodles
- 1 nest rice noodles
- ¼ head red cabbage, grated
- 1 large carrot, grated
- 1 handful cherry tomatoes, cut in half
- ½ cup cooked edamame beans
Sauce
- 3 heaping tbsp all natural peanut butter
- 3 tbsp agave
- 2 tbsp soy sauce or tamari
- 2 tbsp rice vinegar
- 1 lime juiced
- 2 tbsp sriracha (optional, adjust to your heat preference)
- water to loosen
Toppings
- 3 tbsp crushed, salted peanuts
- 1 tbsp sesame seeds
- chopped cilantro (optional)
Instructions
- First, prepare the crispy tofu. Cut tofu into cubes and toss in the cornstarch, olive oil and soy sauce. Air fry at 390 for 12 minutes flipping halfway or bake at 400 degrees for 30 minutes flipping halfway.
- Cook your rice noodles and edamame beans according to the package instructions.
- While the tofu is baking, and the noodles are boiling, prepare the satay sauce. Add peanut butter, lime juice, soy sauce, rice vinegar, agave, and sriracha into a mason jar. Shake until ingredients are well combined then add 1-2 tbsp of water at a time to loosen the sauce. You want it to be creamy, but to still run off the spoon.
- Keep the crushed peanuts, sesame seeds and cilantro in separate containers, and top each meal right before serving.
- Finally, assemble your meals by dividing all ingredients into 4 separate containers. Top with the peanut satay sauce, place lids on your containers and store in the fridge. Enjoy!
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Notes
Nutrition
Conclusion: Vegan Satay Tofu Noodle Meal Prep
In conclusion, the Satay Tofu Noodle Meal Prep recipe is a delicious, healthy, and easy-to-prepare dish that’s perfect for meal prepping. With its combination of protein-packed tofu, satay sauce, and noodles, it’s sure to keep you full and satisfied throughout the day.
The dish is also highly customizable. Allowing you to add your own favorite vegetables and spices to make it your own. Plus, it can be made in advance, so you can have a healthy, delicious lunch ready to go at any time. Give it a try and enjoy the rich flavors and satisfying textures of this vegan meal prep recipe. And don’t forget to play around with ingredients and make it your own. Happy Vegan Meal Prepping!
This meal prep took a while to prep haha but soooo worth it! Loved the flavor and nice and healthy, really enjoyed having this for lunch all week. Thank you!
I agree! and Thank you for trying it out! 🥰
Great meal prep idea thank you so much for sharing, this saved me so much time in the evenings definitely worth it 😀 I would love to see more meal prep recipes!
Hi Zoey! You’re welcome this meal prep does save so much time during a busy week! Thank you for trying it out.
The flavors in this recipe are absolutely incredible! The combination of ingredients creates a harmonious balance that’s both refreshing and comforting. It’s become a staple in my weekly meal plan!
Thanks so much Sophia, so happy you can incorporate these vegan meal preps into your weekly plan!
Great meal prep idea loved the high protein tofu and have used a couple of these meal preps and loving all the flavours! I will be back here again to check for more ideas
Thank you! Glad you enjoyed the high-protein tofu and found the meal prep ideas flavorful! Looking forward to having you back for more!
So delicious!! 😋
Thank you so much Trista! So happy you liked it 🙂