Vegan Satay Tofu Noodle Meal Prep Made Easy

Vegan Satay Tofu Noodle

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 & Substitutions: What’s In A Vegan Satay Tofu Noodle Recipe?

his vegan satay tofu noodle meal prep is bursting with flavor, thanks to the delicious and nutritious ingredients that make up the dish. Here’s a rundown of what you’ll need to create this mouthwatering meal:

  • Crispy Tofu: You’ll need two bricks of extra firm tofu, pressed to remove any excess water. To create a crispy texture, you’ll use cornstarch, soy sauce, and extra virgin olive oil.
  • Veggies & Noodles: The dish is rounded out with a variety of veggies and noodles, including a nest of rice noodles, grated red cabbage, grated carrot, cherry tomatoes, and cooked edamame beans.
  • Sauce: To tie everything together, you’ll make a delicious sauce using all-natural peanut butter, agave, soy sauce, rice vinegar, lime juice, and sriracha (optional).
  • Toppings: Finally, top the dish with crushed, salted peanuts, sesame seeds, and chopped cilantro (optional).

Each ingredient is carefully chosen to provide a balance of flavors and textures that will satisfy your taste buds and leave you feeling full and satisfied.

With these ingredients, you can easily customize this vegan satay tofu noodle meal prep to your liking.

food prep ingredients

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:

tofu in stainless steel bowl

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.

vegan food prep

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.

Vegan Satay Tofu Noodle Meal Prep 4

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

What Tofu To Use In This 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. 

What Noodles To Use In This Satay Tofu Noodle Meal Prep?

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.

How To Customize Meal Prep?

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.

What Are The Health Benefits?

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.

Can You Make This Recipe Gluten Free?

No problem! Use gluten-free soy sauce and gluten-free ingredients and opt for gluten-free noodles such as rice noodles or vermicelli noodles.

Vegan Satay Tofu Noodle

Satay Tofu Noodle Meal Prep

This satay inspired noodle salad is perfect for vegan meal prep. It's healthy, packed with over 30g of protein per serving, and tastes AMAZING! Prep ahead and enjoy this delicious meal all week long.
5 from 5 votes
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Lunch, Main, Main Course, Salad
Cuisine American, Asian, Fusion, Thai, Vegan
Servings 4 meals


Crispy Tofu

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


  • 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


  • 3 tbsp crushed, salted peanuts
  • 1 tbsp sesame seeds
  • chopped cilantro (optional)


  • 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!



This recipe makes 4 high-protein vegan meals. This tofu noodle salad is perfect for lunch, dinner or a post-workout vegan meal. The amount of tofu, veggies, and noodles can be slightly adjusted to suit your personal preference. 
This recipe is packed with fiber, plant diversity and over 30 grams of protein per serving! If you want less tofu, just use 1 brick instead of 2. 
Agave can be substituted with your favourite sweetener. Maple syrup or honey (if you eat it) can be used instead. 
I used long flat rice noodles for mine as I believe they pair best with this dish. After cooking your rice noodles, rinse them in cold water to prevent sticking. You can substitute the rice noodles for vermicelli noodles, glass noodles, whole grain noodles, or even rice! 
Tried this recipe?Let us know how it was!


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!

10 thoughts on “Vegan Satay Tofu Noodle Meal Prep Made Easy

  1. Cassie12 says:

    5 stars
    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!

  2. Zoey says:

    5 stars
    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!

    • spicyveganfood says:

      Hi Zoey! You’re welcome this meal prep does save so much time during a busy week! Thank you for trying it out.

  3. Sophia says:

    5 stars
    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!

    • spicyveganfood says:

      Thanks so much Sophia, so happy you can incorporate these vegan meal preps into your weekly plan!

  4. Lucie says:

    5 stars
    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

    • spicyveganfood says:

      Thank you! Glad you enjoyed the high-protein tofu and found the meal prep ideas flavorful! Looking forward to having you back for more!

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