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Buffalo Tofu Caesar Lunch Meal Prep

Buffalo Tofu Caesar Lunch Meal Prep (Vegan)

Crispy breaded tofu tossed in optional buffalo sauce, paired with fresh romaine and a creamy tahini Caesar dressing—this protein-packed lunch meal prep is perfect for busy weekdays. It’s flavorful, satisfying, and completely plant-based.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Lunch, Main, Main Course
Cuisine American
Servings 3

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.
  • 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
 
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 350g | Calories: 365kcal | Carbohydrates: 24g | Protein: 19g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Sodium: 465mg | Potassium: 480mg | Fiber: 6g | Sugar: 4g | Vitamin A: 2100IU | Vitamin C: 12mg | Calcium: 180mg | Iron: 4.5mg
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