Welcome to a culinary adventure that brings together the irresistible flavors of sweet maple glaze, savory tofu, and the hearty goodness of broccoli and potatoes. In this comprehensive guide, we’ll walk you through everything you need to know about creating a vibrant, plant-based meal prep that’s both delicious and incredibly nutritious. Whether you’re new to meal prepping or a seasoned pro, this recipe will become your go-to for busy weekdays, ensuring you enjoy a restaurant-quality meal from the comfort of your home.
You can also find a collection of all my delicious vegan meal prep recipes here.
Ingredients & Substitutions
Creating a stellar meal starts with selecting the right ingredients and knowing your options for substitutions. Let’s break down what you’ll need and explore some alternatives.
Main Ingredients Overview
When it comes to the foundation of this meal prep, the quality of your tofu and veggies is crucial.
Tofu
We’re using extra firm tofu, which holds up beautifully during cooking. For those seeking an extra protein boost, feel free to use 1 ½ bricks instead of a single brick. The tofu’s neutral flavor acts as a perfect canvas for the rich maple glaze.
Veggies: Broccoli & Potatoes
Yellow potatoes bring a hearty, satisfying texture to the dish, while broccoli adds a vibrant crunch and essential nutrients. Together, these veggies provide a balanced mix of carbohydrates and fiber that will keep you full and energized.
Maple Glaze Sauce Components
The star of this dish is undoubtedly the maple glaze sauce. Here’s a quick rundown of its components:
- Maple Syrup: Imparts natural sweetness and a beautiful caramelization.
- BBQ Sauce: Adds a tangy, smoky depth.
- Soy Sauce or Tamari: Provides a savory umami kick.
- Garlic Powder & Smoked Paprika: These spices elevate the flavor profile, lending a hint of spice and warmth.
Optional Toppings and Substitutions
If you’re looking to personalize your meal, consider these ideas:
- Toppings: Ranch, tzatziki, or an extra drizzle of BBQ sauce can enhance the dish further.
- Substitutions: Not a fan of broccoli? Try swapping it with green beans or Brussels sprouts. If potatoes aren’t your thing, sweet potatoes can be an excellent alternative, adding a different layer of sweetness and texture.
Helpful Tools to Perfect Your Meal Prep
The right kitchen tools can make a world of difference when preparing a meal like this. Here are some essentials that will help you achieve the best results:
Kitchen Essentials
- Baking Sheets: Ensure you have two large baking sheets lined with parchment paper for even cooking.
- Cutting Board and Knife: A sturdy cutting board and a sharp knife are must-haves for prepping your veggies and tofu.
- Mixing Bowls: Use these to combine your marinade and to toss your veggies with olive oil and seasonings.
- Tongs and Spatula: Handy for flipping tofu slices and mixing veggies without breaking them apart.
How to Make This Maple Glazed Tofu, Broccoli and Potatoes Meal Prep Recipe
Now that we’ve gathered our ingredients and set up our tools, let’s dive into the step-by-step process of creating this delightful meal prep. Follow these detailed instructions to ensure a perfectly balanced dish every time.
Preparing the Marinade and Tofu
- Marinating (Optional):
If you have a little extra time, prepare half of the maple glaze sauce and marinate the tofu slices for an enhanced flavor infusion. This step isn’t mandatory—if you’re in a rush, you can skip it and cook the tofu right away. - Creating the Marinade:
In a bowl, whisk together maple syrup, BBQ sauce, soy sauce (or tamari), garlic powder, and smoked paprika until fully combined. This mixture will serve as both a marinade and a finishing glaze for the tofu. - Preparing the Tofu:
Cut the pressed extra firm tofu into six equal slices. Using a knife, carefully score cross hatch patterns into each slice. The cuts should be shallow to allow the marinade to seep in without causing the tofu to crumble during cooking. - Cooking the Tofu:
Heat a pan over medium heat and add a teaspoon of olive oil. Place the tofu slices in the pan, cooking each side for approximately 3-4 minutes until they achieve a golden-brown color. Once both sides are seared, use a brush to generously coat the tofu with the prepared marinade, ensuring the sauce fills in the cross-hatch patterns. Reserve about one-fourth of the sauce for a final brush later.
- Final Glaze:
After the tofu is caramelized, remove it from the pan and brush it once more with the remaining maple glaze. This extra layer not only enhances the flavor but also gives the tofu a shiny, irresistible finish.
Prepping the Veggies
- Preheat Your Oven:
Set your oven to 400°F (200°C) and line two baking sheets with parchment paper. One sheet will be dedicated to potatoes, and the other to broccoli. - Washing and Cutting:
Start by washing the yellow potatoes thoroughly. Dice them into small, even cubes for uniform cooking. For the broccoli, trim the florets into bite-sized pieces. This not only ensures even roasting but also makes the veggies easier to eat as part of your meal prep. - Seasoning:
Place the cubed potatoes on one baking sheet and the broccoli florets on the other. Drizzle both with extra virgin olive oil and sprinkle Italian seasoning along with salt and pepper. Toss the veggies by hand to ensure they are evenly coated in oil and seasoning, allowing the natural flavors to meld with the herbs.
Baking and Broiling for Perfect Texture
- Roasting:
Insert both baking sheets into the preheated oven. Roast the potatoes for approximately 20-35 minutes, turning them halfway through the cooking time to ensure they are evenly browned. Keep an eye on the broccoli as it might cook a bit faster than the potatoes. - Broiling for Crispiness:
If the potatoes are cooked through but not as crispy as you’d like, switch your oven to broil for a minute or two on each side. Be vigilant during this stage to prevent burning. The broiling step will add an extra crunch, creating a delightful contrast with the soft, caramelized tofu.
Bowl Assembly
- Dividing the Components:
Once both the tofu and veggies have finished cooking, it’s time to assemble your meal prep bowls. Divide the roasted potatoes, broccoli, and maple glazed tofu evenly among four meal prep containers.
- Adding Optional Toppings:
Enhance your bowls by adding a dollop of ranch, tzatziki, or even an extra drizzle of BBQ sauce. These toppings provide an additional layer of flavor and moisture, tying the entire dish together. - Storage:
Seal the containers tightly and store them in your refrigerator until you’re ready to enjoy a nourishing meal that’s as convenient as it is delicious.
Tips & Tricks for a Perfect Meal Prep
Even the most straightforward recipes benefit from a few insider tips. Here are some pointers to elevate your Maple Glazed Tofu, Broccoli, and Potatoes Meal Prep:
Meal Preparation FAQs
Yes! Optimal storage guidelines:
- Refrigerator: 4 days in airtight glass containers
- Freezer: Not recommended for best texture
Reheating tip: Microwave at 50% power for 2 minutes, stirring halfway.
While optional, marinating improves flavor absorption:
- Minimum: 15 minutes
- Optimal: 2 hours
- Maximum: Overnight (12 hours)
Quick alternative: Brush with sauce while cooking.
Alternative proteins and cooking times:
| Protein | Cooking Time | Prep Tip |
|---|---|---|
| Tempeh | 20 mins | Steam first |
| Seitan | 15 mins | Marinate 30 mins |
| Chickpeas | 25 mins | Roast crispy |
Best vegetable alternatives:
- Root vegetables: Carrots (roast 25 mins)
- Cruciferous: Brussels sprouts (roast 20 mins)
- Green veggies: Green beans (sauté 8 mins)
Maintain cooking times for proper texture.
Heat customization options:
- Add ¼ tsp cayenne pepper to marinade
- Mix in 1 tsp chili garlic sauce
- Top with sliced fresh jalapeños
Adjust gradually – you can always add more!
Maple Glazed Tofu, Broccoli and Potatoes Meal Prep
Ingredients
Tofu
- 1 brick extra firm tofu, pressed use 1 ½ bricks for extra protein
- 1 tsp olive oil
Maple Glaze Sauce
- ¼ cup maple syrup
- 2 tbsp BBQ sauce
- 2 tbsp soy sauce or tamari
- 1 tsp garlic powder
- 1 tsp smoked paprika
Veggies
- 5 medium sized yellow potatoes about 2lbs
- 4 cups broccoli florets
- 2 tbsp extra virgin olive oil
- 1-2 tbsp Italian seasoning
- seasoning salt & pepper to taste
Optional toppings
- ranch, tzatziki or BBQ sauce
Instructions
- *If you have time, use half the prepared sauce and marinate the tofu. If not, the tofu can be cooked right away.
Roasted Veggies
- Pre-heat the oven to 400 degrees and line 2 baking sheets with parchment.
- Start by washing the potatoes and cutting them into small cubes. See photos for reference. Cut the broccoli into bite-sized pieces.
- Add the potatoes to one baking sheet and broccoli to the other. Drizzle both with olive oil, Italian seasoning, salt and pepper. Toss using your hands to coat and combine.
- Bake in the oven at 400 for around 20-35 mins, flipping halfway. Keep an eye on them as the broccoli may be ready before the potatoes. If the potatoes are cooked but not crispy, you can broil them for a minute or 2 on each side to get them nice and crisp. Keep a close eye on them while broiling.
Maple Glazed Tofu
- For the marinade, add maple syrup, BBQ sauce, soy sauce, garlic and paprika powder into a bowl and whisk to combine.
- Cut tofu into 6 equal slices. Next, cut cross hatch patterns into each tofu slice. Be careful not to cut too far into the tofu, or it will fall apart.
- Add the oil to a pan on medium heat, and cook tofu for 3-4 minutes per side.
- Next, start adding the marinade using a brush, being sure to get the sauce into all the cross hatch patterns. Leave about 1/4 of the sauce for later. Cook for another minute or two per side until the tofu is browned and caramelized from the maple syrup.
- Remove tofu from the pan, and brush with the remaining maple glaze.
Bowl Assembly
- Divide all the cooked ingredients between 4 meal prep containers. Serve with your favourite sauce or dipping sauce if desired, store in the fridge until ready to eat and enjoy!
Notes
Nutrition
Conclusion: Maple Glazed Tofu, Broccoli and Potatoes Meal Prep
In conclusion, this Maple Glazed Tofu, Broccoli, and Potatoes Meal Prep is not just a recipe—it’s a celebration of vibrant, plant-based eating that fits seamlessly into a busy lifestyle. From the perfectly marinated tofu to the tender, crisp-roasted vegetables, every bite delivers a balance of flavors and textures that nourish both the body and the soul.
Whether you’re a meal prep veteran or just beginning your journey, this recipe offers a delightful, healthy alternative that proves eating well doesn’t have to be complicated. So, get your ingredients ready, set aside some time, and dive into a meal that’s as enjoyable to make as it is to eat!
I made this for a dinner meal prep and it was fantastic super filling and the tofu steaks were delicious. I added some extra bbq sauce and spices
That’s wonderful to hear! I’m so glad it was a good meal prep option. It’s always great when you can make something delicious and filling ahead of time. I bet the extra BBQ and spices really elevated the flavor!