If you’ve been looking for a vegan meal prep recipe that’s packed with protein, loaded with flavor, and actually fun to eat all week long, then this Buffalo Tofu Caesar Lunch Meal Prep is going to be your new favorite. Imagine crispy breaded tofu “chicken” with a spicy Buffalo kick, paired with crunchy romaine lettuce and a creamy, tangy Caesar tahini dressing.
It’s hearty, satisfying, and perfect for quick grab-and-go lunches. Plus, the tofu stays crisp, the greens stay fresh, and the dressing is dairy-free, egg-free, and made with wholesome ingredients. Meal prep doesn’t get much better than this!
You can also find a collection of all my delicious vegan meal prep recipes here.
Ingredients & Substitutions
Breaded Tofu
- 1 block extra-firm tofu – pressed for best texture. If you don’t have a tofu press, use a clean kitchen towel and a heavy pan.
- 3 tbsp cornstarch – helps the breading stick. Arrowroot or potato starch also work.
- ¼–½ cup unsweetened soy milk – oat milk, almond milk, or any neutral plant milk is fine.
- ¾ cup seasoned breadcrumbs – Italian seasoned is classic, but panko gives an extra-crispy bite. Use gluten-free breadcrumbs if needed.
- Buffalo Sauce (optional) – Frank’s RedHot is a staple, but you can use homemade Buffalo or another hot sauce.
Caesar Tahini Dressing
- 3 tbsp tahini – the creamy base. Sunflower seed butter works in a pinch.
- 1 tbsp capers – adds that salty, briny Caesar punch.
- 1 garlic clove – roasted garlic for a milder flavor, raw for boldness.
- 2 tbsp lemon juice – fresh squeezed for brightness.
- ½ tsp Dijon mustard – classic Caesar tang.
- Salt & pepper to taste
- Water – to thin the dressing to your preferred consistency.
Salad Base
- 3–4 cups chopped romaine or mixed greens – crisp romaine gives it that Caesar feel, but kale, spinach, or a mix also work.
- Optional toppings – croutons, cherry tomatoes, cucumber slices, avocado, or vegan parmesan.
Helpful Tools
- Tofu Press – helps remove extra water for crispy results (a stack of books works too).
- Air Fryer – faster and crispier than the oven, but both methods work well.
- Blender or Food Processor – makes the Caesar dressing smooth and creamy.
- Meal Prep Containers – glass or BPA-free plastic with compartments to keep greens fresh.
How to Make This Buffalo Tofu Caesar Lunch Meal Prep Recipe
Step 1: Press the Tofu
- Press tofu for 15–30 minutes to remove excess moisture.
- Slice into 3 thick “steaks” or slabs.
Step 2: Bread and Bake/Air-Fry
- Preheat oven to 400°F (200°C).
- Set up a breading station:
- Bowl 1: cornstarch
- Bowl 2: plant milk
- Bowl 3: seasoned breadcrumbs
- Coat tofu slabs in cornstarch, then milk, then breadcrumbs. Press the breadcrumbs on firmly.
- Place on a parchment-lined baking sheet. Spray lightly with oil.
- Bake 25–30 minutes, flipping halfway, until golden brown.
- Air-fryer option: 390°F for 10–12 minutes.
Optional: Brush with Buffalo sauce after baking for that spicy kick.
Step 3: Make the Caesar Tahini Dressing
- Blend tahini, capers, garlic, lemon juice, Dijon, salt, and pepper.
- Slowly add cold water until creamy and pourable.
- Taste and adjust seasoning as needed.
Step 4: Assemble the Meal Prep
- Divide chopped romaine into 3 meal prep containers.
- Slice tofu and place on top of greens.
- Store dressing separately in small jars or containers.
- Add optional toppings like cherry tomatoes, avocado, or croutons.
When ready to eat, drizzle the dressing, toss, and enjoy!
Tips & Tricks
- Keep tofu crispy: Only add Buffalo sauce after baking/air-frying to avoid sogginess.
- Storage: Keep salad and dressing separate until serving. Tofu stays fresh for up to 4 days in the fridge.
- Make-ahead dressing: Lasts 5–6 days refrigerated—just give it a stir before using.
- Spice level: Add more or less Buffalo sauce depending on your heat preference.
Benefits of Buffalo Tofu Caesar
- Protein-packed: Tofu gives plant-based protein to keep you full.
- Meal-prep friendly: Stays fresh for days, making weekday lunches easy.
- Healthier than takeout: Baked or air-fried instead of deep-fried.
- Plant-based Caesar twist: No dairy, no eggs, all the flavor.
Why You’ll Love This Buffalo Tofu Caesar Lunch Meal Prep
- Crispy + creamy + spicy = flavor perfection.
- Super versatile—enjoy as a salad, wrap, or grain bowl.
- Balanced and satisfying without being heavy.
- Perfect for busy weeks—make once, eat three times!
Frequently Asked Questions
Yes! Simply swap the seasoned breadcrumbs for gluten-free breadcrumbs or crushed gluten-free crackers for the breading.
Tofu stays crispy for up to 2 days. After that, it softens slightly but still tastes delicious. Reheat in an air fryer or oven for best texture.
This recipe makes 3 portions, but you can double it for 5 lunches. Store greens, tofu, and dressing separately for freshness.
Of course! Homemade tahini Caesar is healthier and fresher, but a store-bought vegan Caesar works if you’re short on time.
Yes! This tofu is tasty warm or chilled, making it perfect for packed lunches at work or school.
Buffalo Tofu Caesar Lunch Meal Prep (Vegan)
Ingredients
Breaded Tofu
- 1 block extra-firm tofu, pressed
- 3 tbsp cornstarch
- ¼-½ cup unsweetened soy or other plant milk
- ¾ seasoned breadcrumbs I used Italian seasoned
- Optional: Frank’s RedHot Buffalo Sauce to drizzle or brush after baking
Caesar Tahini Dressing
- 3 tbsp tahini
- 1 tbsp capers
- 1 clove garlic
- 2 tbsp lemon juice
- ½ tsp dijon mustard
- salt & pepper to taste
- water to thin
Salad
- 3-4 cups chopped romaine or mixed greens
- see notes for optional extra toppings
Instructions
Prepare the Tofu
- Preheat oven to 400°F (200°C). Press the tofu for 15–30 minutes, then slice into 3 thick “steaks” or slabs.
- Set up 3 bowls: cornstarch in one, plant milk in another, and breadcrumbs in the third. Coat each tofu slab: first in cornstarch, then plant milk, then breadcrumbs. Press breadcrumbs on firmly.
- Place on a parchment-lined baking sheet. Lightly spray or brush with oil. Bake for 25–30 minutes, flipping halfway, until golden and crispy. (Air-fryer: 390°F for 10–12 mins.)
- Optional: Brush with Frank’s Buffalo Sauce after baking for that spicy kick.
Make the Tahini Caesar Dressing
- Blend tahini, capers, garlic, lemon juice, Dijon, salt, and pepper until smooth. Add cold water a little at a time until it reaches a creamy, pourable consistency. Taste and adjust seasoning if needed.
Assemble the Meal Prep
- Divide romaine lettuce between 3 meal prep containers. Slice tofu and arrange over the greens. Pack dressing separately in small jars or dressing cups.
- Add any optional toppings (see notes) store in the fridge, and toss with the dressing when ready to eat. Enjoy!
Notes
- Optional: Add toppings like croutons (keep separate to stay crisp), fresh grated parmesan, cherry tomatoes, cucumbers, or avocado.
- Make It Spicy: Buffalo sauce adds heat and tang. Add it after baking to maintain crispiness.
- Marinate (Optional): For deeper flavor, tofu can be marinated in veggie broth before breading—though it’s delicious as-is.
- Serving Tips: Pour the dressing over just before eating to keep greens fresh. Tofu can be enjoyed warm or chilled.
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Other Serving Ideas:
- Wrap in a tortilla with greens for a Buffalo Caesar wrap
- Slice over cooked quinoa or grains for a nourish bowl
- Add extra veggies for a bulked-up salad bowl
- Serve with a baked sweet potato on the side
Nutrition
Conclusion
This Buffalo Tofu Caesar Lunch Meal Prep is everything you need for a satisfying, flavor-packed, plant-based lunch that’s ready to grab and go. With crispy tofu, creamy tahini Caesar dressing, and a spicy Buffalo kick, it’s a game-changer for weekday meals.
Make a batch on Sunday and enjoy stress-free, delicious vegan lunches all week long.
