Looking for an easy vegan meal that requires little effort but delivers high protein and bold flavor? This lazy vegan meal prep recipe is the perfect balance of healthy vegan meal and flavorful snack, ready in just 15 minutes. Whether you’re meal prepping for a busy weeknight or need a quick meal for lazy days, this simple recipe is a game-changer.
You can view my full collection of plant-based meal prep recipes here.
Why Choose Lazy Vegan Meals?
Not everyone has the time for fancy meals that take hours to prepare. Lazy vegan meals allow you to enjoy nutritious food without spending a long time in the kitchen. With simple ingredients, minimal prep work, and good ideas for meal prep, you can create delicious, wholesome dishes without stress.
The Benefits of a High-Protein Vegan Diet
Eating a plant-based diet doesn’t mean sacrificing protein. This high-protein recipe is packed with extra firm tofu, a great source of protein, plus healthy fats and essential nutrients to keep you energized. It’s a simple way to maintain muscle, feel full, and stay healthy while eating less meat.
Ingredients & Substitutions
Crispy Air Fryer Tofu
- Extra firm tofu – The best choice for crispy tofu. If unavailable, use firm tofu and press it well.
- Nutritional yeast – Adds a cheesy, umami flavor. Can substitute with ground sunflower seeds for a nutty taste.
- Low-sodium soy sauce – Enhances flavor. Use tamari for a gluten-free option.
- Cornstarch – Helps create the perfect crispy texture. Swap with arrowroot powder if needed.
- Italian spice blend – A mix of flavorful spices like oregano, basil, and thyme. You can also use individual spices.
- Salt & black pepper – Essential for seasoning.
- Extra virgin olive oil – A healthy fat that helps crisp up the tofu.
Meal Prep Additions
- Cucumber slices – Adds a refreshing crunch. Swap with carrot sticks, cherry tomatoes, or any fresh veggies.
- Dipping sauce – Choose your favorite creamy sauces or stir-fry flavors like peanut sauce or tahini dressing.
Helpful Tools for This Recipe
- Air fryer – The easiest way to get crispy tofu quickly.
- Mixing bowl – For coating the tofu evenly.
- Sharp knife – To cut the tofu into bite-sized cubes.
- Tongs – Helps flip the tofu in the air fryer.
- Meal prep containers – Keeps your food fresh and organized.
How to Make This Lazy Vegan Meal Prep, Crispy Air Fryer Tofu
- Press the tofu ahead of time or use pre-pressed extra firm tofu.
- Cut into bite-sized cubes and place in a mixing bowl.
- Toss with olive oil, soy sauce, nutritional yeast, cornstarch, and spices until evenly coated.
- Arrange tofu in the air fryer, leaving space between pieces.
- Air fry at 390°F for 5 minutes, shake, then air fry for another 4-5 minutes until crispy.
Meal Prep Instructions
- Divide the crispy tofu, cucumber slices, and dipping sauce into individual portions.
- Store in meal prep containers in the fridge.
- Enjoy as a flavorful snack or add to rice bowls or a vegan meal plan.
Tips & Tricks for the Best Lazy Vegan Meal Prep Results
- Shake the air fryer basket halfway through cooking for even crispiness.
- Don’t overcrowd the air fryer, or the tofu won’t crisp up.
- Experiment with spices like garlic powder, chili powder, or Italian seasoning.
- Pair with whole grain rice, quinoa, or a stir-fry for a full meal.
FAQs
Yes! Bake at 400°F for 20-25 minutes, flipping halfway for even crispiness.
It stays fresh for up to 4 days in airtight containers.
Absolutely! Try pre-chopped veggies like bell peppers, zucchini, or spinach for variety.
Try creamy sauces like tahini, peanut sauce, or a spicy sriracha mayo.
Yes! It’s high in protein, packed with fresh vegetables, and made with healthy fats.
Lazy Vegan Meal Prep (15 mins!)
Ingredients
Crispy Air Fryer Tofu
- 2 bricks extra firm tofu, pressed
- 2 tbsp nutritional yeast
- 2 tbsp low-sodium soy sauce
- 2 tbsp cornstarch
- 1 ½ tbsp Italian spice blend
- salt & pepper to taste
- 1-2 tbsp extra virgin olive oil
Meal Prep
- 1 cucumber, sliced
- ½ cup of your favorite dipping sauce see notes
Instructions
Crispy Tofu
- Press tofu ahead or time or purchase extra firm tofu that is already pressed.
- Cut tofu into bite sized cubes and add to a medium mixing bowl.
- Toss the tofu with olive oil, soy sauce, nutritional yeast, cornstarch, and spices until evenly coated.
- Place tofu evenly into your airfryer leaving a little room between each piece. (To bake in the oven see instructions in the notes below.)
- Air fry at 390 degrees for 5 minutes. Shake or toss the tofu so it flips, and air fry for another 4-5 minutes.
Meal Prep
- Divide the cooked tofu, cucumber slices, and dipping sauce equally between 4 meal prep containers. Store in the fridge, and enjoy!
Video
Notes
- tzatziki
- sweet chili sauce
- hummus
- baba ganoush
- chipotle mayo
- greek yogurt & bbq sauce
- honey mustard
Nutrition
Conclusion: Lazy Vegan Meal Prep
This lazy vegan meal prep is a simple way to enjoy a healthy vegan meal without spending much time cooking. Whether you need a quick meal for a busy weeknight or great ideas for a vegan meal plan, this high-protein recipe has you covered. Try it today and make meal prepping easier than ever!
This was so great so quick and easy and the tofu texture and flavor was awesome and 28g of protein per serving 💪
Thanks so much, and yes some of my meal preps contain a great serving of protein!