High-Protein Tofu Buddha Bowl

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

• Tofu: A clean, versatile protein that absorbs flavor without added oil. Tossing it lightly in arrowroot and tamari creates a crisp exterior when baked or air-fried - no deep frying needed.
• Sweet Potatoes: Boiled and cooled before serving, they develop resistant starch, which feeds your gut microbiome and supports blood sugar stability.
• Broccoli: Lightly steamed instead of roasted, to preserve sulforaphane, a powerful compound linked to detoxification and longevity.
• Cabbage & Carrots: Provide fiber, hydration, and carotenoids that support cell repair and skin health.
• Hemp Hearts: Optional but powerful - they supply complete plant protein and omega-3 fats that improve nutrient absorption from the vegetables.
• Tahini-Ginger Dressing: Creamy, tangy, and satisfying without the need for oil. The tahini adds natural richness and just enough healthy fat to enhance absorption of the fat-soluble vitamins A, D, E, and K found in your veggies.

See the printable recipe card below for quantities.

🍠 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Tofu: Use tempeh or edamame for a similar protein boost. For a soy-free option, try chickpeas, roasted lentils, or seitan if you tolerate gluten.
• Sweet potatoes: Substitute butternut squash or baby potatoes - all provide fiber and natural sweetness.
• Broccoli: Substitute with cauliflower, Brussels sprouts, or green beans - lightly steamed to preserve their nutrients.
• Cabbage: Use shredded kale, napa cabbage, or arugula for a softer texture.
• Hemp hearts: Replace with pumpkin seeds, chopped almonds, or sunflower seeds for crunch and healthy fats.
• Tahini: Use almond butter, peanut butter, or cashew butter in the dressing - each offers a slightly different flavor profile but similar creaminess.
• Lime juice or rice vinegar: Either works interchangeably for acidity; lemon juice is also a great substitute.
• Tamari or soy sauce: For gluten-free, stick with tamari; for soy-free, try coconut aminos (reduce the sweetener slightly since it's naturally sweeter).
• Date syrup or maple syrup: Swap for 1 softened date blended into the dressing for a whole-food sweetener.

⚖️ Convert the Recipe to Metric (g & mL)

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✔️ Storage & Reheating Tips

These simple steps preserve flavor, texture, and the powerful nutrients.

For meal prep:

• This bowl can be enjoyed warm, chilled, or straight from the fridge. It also works beautifully when you mix everything right after assembling - the flavors meld as it chills, making it even better the next day. Perfect for on-the-go lunches.
• Alternatively, you can store the tofu, veggies, and dressing in separate airtight containers to keep textures fresh.
• The dressing stays good for up to 5 days in the fridge; shake before using.

🥣 More High-Protein Bowls to Try

Loaded Potato Bowl (35g protein): This bowl balances slow-digesting carbs, high-quality plant proteins, and gut-friendly resistant starch- key factors that support fullness and sustainable weight loss.

High-Protein, Easy Lentil Quinoa Salad. Delivers the perfect balance of plant protein, fiber, and longevity-promoting nutrients all in one colorful bowl. 

Protein Barley Salad. A marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing. High in fiber and plant protein.

6-Minute Instant Pot Quinoa Lentil Curry. Packed with anti-inflammatory ingredients, it will boost your health! Make a big batch and freeze it for a quick weeknight dinner-it's a lifesaver!

8-minute Microwave Hot Pot (with a stovetop option). The perfect way to sneak more fiber, protien, and veggies into your day.