High-Protein Mushroom Tofu Bowl with Quinoa & Miso Dressing

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Fuel up with this high-protein Mushroom Tofu Bowl packed with flavor and nutrition! Quinoa, crispy shredded tofu, and fresh veggies like cabbage and carrots make it the perfect healthy meal. Quick to prep and ideal for meal planning, this bowl keeps you full and energized with plant-based protein and fiber.

Mushroom tofu bowl with shredded cabbage and carrots with miso sauce.

Use any grain you prefer, or go grain-free for a lighter option! Choose your favorite mushrooms, though I love shredded King Oyster mushrooms here for a rich, meaty texture that pairs perfectly with crispy tofu. Fresh cabbage and carrots add a satisfying crunch, while creamy miso dressing brings everything together with a bold, umami flavor. Customize with extra veggies, sesame seeds, or avocado on top.

Enjoy this nutrient-dense, vegan protein-packed bowl anytime you need a delicious, energizing meal!

This Mushroom Tofu recipe was inspired by my Roasted Edamame Bowl with Mushrooms as well as this Oyster Mushroom Noodle Stir-Fry.

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👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📖 How to Make Mushroom Tofu Bowl
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Nisha's Cookware and Products
🍽️ Related Recipes
🥙 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

For the Mushrooms and Tofu:

Tofu, king oyster mushrooms, tamari, nutritional yeast, and seasonings.

Mushrooms: Use any variety of mushrooms for this recipe. Mushrooms are worth incorporating into your diet. Among hundreds of compounds measured in thousands of people, ergothioneine—the "longevity vitamin"—was most strongly associated with the lowest rates of disease and mortality. Acting as a powerful cell protector, ergothioneine is only available through food, with mushrooms being one of the two richest sources. Shiitake, porcini, and oyster mushrooms boast the highest levels, though even white button mushrooms are good sources. Tempeh is the other concentrated source of this valuable amino acid.
Tofu is a versatile, high-quality plant-based protein made from soybeans. It’s rich in isoflavones, a phytoestrogen with both pro- and anti-estrogenic effects that may help ease menopausal symptoms and support bone health. Isoflavones in tofu have also been studied for potential protective effects against certain cancers. Low in saturated fat, tofu contains beneficial polyunsaturated fats and may support heart health by helping reduce LDL cholesterol levels.
Tamari or soy sauce (use reduced sodium)
Nutritional yeast: Beta-glucan fiber in nutritional yeast has been shown to boost immunity even in small daily amounts. (However, those with health conditions like gout should limit intake.) See the FAQ below for recommended brands.
Seasonings: garlic powder and chipotle powder or smoked paprika.
Miso Dressing: Miso, tamari, rice vinegar, garlic, ginger (optional), date or maple syrup

Salad Ingredients:

Carrots, green onion, cabbage, and sesame seeds.

Cabbage, a cruciferous vegetable, is healthiest when eaten raw to maximize its anti-cancer compound, sulforaphane.
Carrots
Green onion
Sesame Seeds: A good source of calcium and known to help lower inflammation in the body.

See the printable recipe card below for quantities.

🥬 Substitutions

Cabbage - use red cabbage for the most antioxidants (red cabbage may contain eight times more antioxidants than green)
Tofu - use super firm or extra firm tofu
Mushrooms - substitute King Oyster mushrooms with an equal weight of sliced white button, shiitake, cremini, regular oyster, or porcini mushrooms
Nutritional yeast - optional but recommended for flavor
Dressing - use the recommended Miso Dressing or a healthy dressing of your choice
Quinoa - serve with a grain of your choice or omit it entirely

For additional protein-packed veggie bowls, visit my High-Protein Vegan Meals on this site.

📖 How to Make Mushroom Tofu Bowl

This is an overview. The full recipe is at the bottom of the post.

Prepare the Tofu: Grate the tofu using the largest holes on a box grater.

Grated tofu on a white baking sheet with seasonings.

Spread it evenly on one of the prepared baking sheets. Drizzle with oil (optional), then sprinkle with tamari, nutritional yeast, garlic powder, and chipotle powder. Toss until the tofu is evenly coated.

Grated tofu baked until crispy on a white baking sheet.

Bake for about 25 minutes at 400ºF, tossing it halfway through, until golden brown and crispy.

Shredding oyster mushroom with a fork on a wooden cutting board.

Optional for King Oyster mushrooms: Slice off the caps and trim any tough ends. Thinly slice the caps and set them aside. For the stems, use a fork to scrape them lengthwise, applying medium pressure to create long, thin shreds.

Shredded oyster mushrooms on a wooden cutting board.

For all other mushrooms, trim and slice thinly.

Shredded king oyster mushrooms on a white baking sheet.

Spread the mushrooms on the second prepared baking sheet. Drizzle with oil, coconut aminos, or tamari, if using.

Crispy baked shredded King oyster mushrooms.

Bake with the tofu for about 15 minutes, tossing halfway through, until just crispy and lightly browned.

Baked shredded mushrooms and grated tofu with quinoa in a bowl next to miso dressing.

Make the dressing: In a medium bowl, combine the miso, tamari, and rice vinegar. Whisk well until the miso is fully dissolved. Mix in the garlic, ginger (if using), and date syrup.

Cooked Kin Trumpet mushrooms, tofu and quinoa with a cabbage carrot salad and miso dressing.

Combine: In a large bowl, combine the tofu, mushrooms, cabbage, cabbage, green onions, and quinoa (if using). Add the desired amount of dressing and mix well until fully incorporated. Garnish with sesame seeds.

Meal-prep friendly: Serve warm or at room temperature.

✔️ Expert Tips

The mushrooms typically cook more quickly than the tofu so keep an eye on them. Bake them plain or with oil or tamari. A little oil goes a long way in getting them crispy and preventing sticking.
Spread the grated tofu in a thin layer on the baking sheet for crispier tofu shreds.
This Carrot Cabbage Salad also works well with the baked mushroom and tofu. Drizzle with the miso dressing.
Storage: Refrigerate leftover Mushroom Tofu Bowl ingredients in an airtight container for up to 5 days.
Reheat in the microwave or oven, or enjoy it cold or at room temperature.

🙋🏽‍♀️ Recipe FAQs

What is a good brand of nutritional yeast?

For safety, choose brands free from contaminants like lead. Reliable options include Bob’s Red Mill, Bragg, Dr. Fuhrman, Red Star, and NOW Foods—all tested free of detectable lead. If selecting a different brand, ensure it meets similar safety standards.

Do grains cause weight gain?

Studies show that grains high in viscous fiber have a unique ability to slow down the absorption of nutrients, including amino acids from protein. This is because viscous fiber, found in foods like oats, barley, and rye, forms a gel-like substance in the digestive tract, which slows down the rate at which the stomach empties. This extended digestion process means that amino acids are released into the bloodstream more gradually, helping you feel fuller for longer.
Studies support this effect. For example, research has shown that adding viscous fiber to meals can significantly slow digestion and nutrient absorption, leading to increased satiety and reduced hunger over time. This means that pairing protein sources with high-viscosity fiber grains or foods could be a smart strategy for managing hunger and promoting a balanced diet.