Easy Tofu Rice Bowl

Name: Tofu Rice Bowl Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 2 teaspoons tamari (or soy sauce (reduced-sodium)); 1 teaspoon garlic powder; 1 teaspoon onion powder ((optional)); 14 to 16 ounces extra-firm tofu (pressed, cut into 3/4-inch cubes); 1 teaspoon neutral flavored oil ((optional)); 2 teaspoons cornstarch ((optional)); 24 ounces riced cauliflower (frozen); 2 large garlic cloves (minced); 1/2 cup chopped cilantro; Salt (to taste); 2 tablespoons tamari (or soy sauce); 1 tablespoon rice vinegar; 1 tablespoon maple syrup; 1 tablespoon sriracha; 5 tablespoons creamy peanut butter (or almond, cashew, or any nut butter); 1 tablespoon lime juice (plus more to taste); 2 garlic cloves; Salt to taste; 1 1/2 cups shelled edamame (thawed); 3 large carrots (grated on largest holes of a box grater)

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Easy Tofu Rice Bowl is healthy, high-protein, and delicious. Made with cauliflower rice, and a pantry-friendly creamy peanut dressing, this vegan dish comes together quickly. It's perfect for meal prep, packed lunches, and weeknight dinners. Oil-free and gluten-free.

Cauliflower rice, air fryer tofu cubes, grated carrot, edamame, and peanut dressing in a wooden bowl. — Make this tofu rice bowl with frozen riced cauliflower, whole grain rice, farro, or quinoa.

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This back pocket recipe is perfect for when you're low on fresh produce, but still want to get your daily veggie intake. Frozen riced cauliflower and edamame are loaded with nutrients, and are freezer essentials in my house. Plus, rice can often leave dishes feeling heavy. Cauliflower is less calorie-dense, and the ideal texture for a nutrient-rich rice substitute.

The Peanut Dressing is so addictively delicious, I always make extra for salads, and veggie bowls throughout the week.

This Easy Tofu Rice Bowl was inspired by my High-Protein Tofu Buddha Bowl, this Easy Chickpea Bowl with Oil-Free Dressing, and my Easy Potato Pasta Salad with Chickpeas recipe on this site. These are all ideal meal prep recipes.

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👩🏼‍🌾 Ingredients
🍚 Substitutions
📖 Instructions
💡 Expert Tips
⏱ Storage
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe
Tofu Rice Bowl Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Frozen riced cauliflower, tofu cubes, grated carrot, edamame, peanut butter, sriracha, cornstarch, rice vinegar, maple syrup, lime, garlic, and seasoning, labeled on a white marble board. — Ingredients for Tofu Rice Bowl.

Frozen riced cauliflower is a convenient and healthy grain substitute. It does not need to be thawed. Simply add it frozen to the skillet and cook. It's a great addition to this light and healthy Tofu Rice Bowl.
Frozen shelled edamame is loaded with protein and heart healthy fats. It's budget-friendly, and only requires warm water for thawing.
You can use low sodium tamari or soy sauce to keep sodium levels at a minimum.
Use creamy nut butter for the dressing for a smoother texture.
Extra firm tofu is best for this recipe. I buy super firm or sprouted tofu (Nasoya or Wildwood), which is pre-pressed. This is a huge time saver.

See recipe card for quantities.

🍚 Substitutions

Peanut butter - use any creamy nut or seed butter
Riced cauliflower - substitute with rice, quinoa, farro, barley, or noodles
Tofu & edamame - omit the tofu and add more edamame, or vice versa
Sriracha - reduce or omit for non-spicy

See this 15-minute Glass Noodle Salad (Yum Woon Sen), or my 15-minute One-Pot Moroccan Couscous with Chickpeas for another quick dinner recipe. Visit my Veggie Bowl Recipes for more easy weeknight meals.

📖 Instructions

Step 1. Press the extra-firm tofu or use pre-pressed tofu instead (Nasoya, Wildowood brands).

Step 2. Grate the carrots, and thaw the edamame in a sieve by running them under warm water. Set aside.

Tofu cubes with cornstarch, and seasoning in a reusable silicone bag for marinating.

Step 3. Toss the tofu with tamari, garlic powder, and onion powder. Then toss with oil and cornstarch, if using. Either air-fry at 400ºF for 10 minutes, or bake for about 20 minutes, or until crispy.

Riced cauliflower, garlic, and cilantro cooking in a large white nonstick skillet.

Step 4. Add the frozen riced cauliflower to a large nonstick skillet and cook for about 5 minutes, or until it starts to brown. Add garlic, cilantro, and salt to taste. Cook for another 2 minutes.

Creamy peanut sauce in a blue and white bowl with a whisk.

Step 5. Mix the peanut dressing ingredients in a medium bowl. Press or grate the garlic into the bowl, and stir. Add salt to taste.

Cauliflower rice, air fryer tofu cubes, grated carrot, edamame, and peanut dressing in a bento lunch container.

Step 6. Add the cauliflower rice, tofu, carrots, and edamame to a large bowl. Mix in the peanut sauce for serving. Adjust lime juice, and salt to taste. Heat in a skillet if desired. Or pack in separate compartments for lunch and mix for serving.

Crispy tofu cubes, cauliflower rice, edamame, shredded carrots, and peanut sauce mixed in a white bowl. — Easy Tofu Rice Bowl is versatile, and tastes great both warmed and chilled.

💡 Expert Tips

Add the riced cauliflower to the skillet directly from the packet. It does not require thawing.
Soak the frozen shelled edamame in warm for a few minutes to thaw. Drain well. Or run them under warm water in a sieve.
Use the largest holes on a box grater to grate the carrots. If they are too fine, they clump together.
For packed lunches: Refrigerate the grated carrots, thawed edamame, cooked cauliflower rice, tofu, and peanut sauce in 5 separate airtight containers for up to 4 days. Add to a bento style lunch box as needed. Mix for serving.

⏱ Storage

Refrigerate any leftover Easy Tofu Rice Bowl in an airtight container for up to 4 days. It's best to store the peanut sauce separate from the other bowl ingredients, and mix for serving.

🙋🏽‍♀️ Recipe FAQs

Can I make Easy Tofu Rice Bowl ahead of time?

This recipe is a good one to make ahead. Store the dressing in a separate container from the other ingredients, and mix for serving. For a warm bowl, reheat the cauliflower rice with the edamame, tofu, and grated carrot in a large skillet until warmed through. Mix in the peanut sauce and heat for about 2 more minutes, or until the desired temperature.

How do you make cauliflower rice?

I use store-bought frozen riced cauliflower as it is equally nutrient-rich, and very convenient. However, it is easy to make your own.
Use either the medium-sized holes of a box grater, or the grater blade of a food processor. Blitz or grate the cauliflower head into small pieces, similar to the size of rice.
Ideally, you should then remove excess moisture by transferring the riced cauliflower to a large paper towel or absorbent dish towel, and squeezing it to remove any remaining water. Excess moisture can make the final dish soggy.

Are edamame and soybeans the same thing?

Edamame beans are immature soybeans, sometimes referred to as vegetable-type soybeans. They are green, and differ in color from regular soybeans, which are light brown, or tan. Edamame are naturally gluten-free, and contain about 11 grams of protein per serving.