Teriyaki Tofu Meal Prep Bowls
Crispy baked teriyaki tofu bowls designed for Sunday batch cooking and grab-and-go lunches. The tofu holds its texture and flavor all week, storing up to 5 days in airtight glass containers. Perfect for busy professionals, families, and plant-based eaters who want reliable make-ahead meals.
Equipment
- Tofu press
- Heavy pan
- Paper towels
- Rimmed sheet pan
- Parchment paper
- Small saucepan
- Whisk
- Mixing bowl
- Glass meal prep containers
Ingredients
- 1 block (16 ounces) extra-firm tofu pressed at least 30 minutes; cut into cubes or triangles
- 1 tablespoon light soy sauce or liquid aminos, for coating tofu
- 1 teaspoon garlic powder for coating tofu
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 2 teaspoons cornstarch for coating tofu; use more for extra crunch
- 2 teaspoons sesame oil for coating tofu
- 1/4 cup light soy sauce or liquid aminos, for teriyaki sauce
- 1/4 cup brown sugar raw, unrefined
- 2 teaspoons cornstarch stirred into 2 teaspoons water to make a slurry
- 1/2 teaspoon ground ginger or 1 tablespoon freshly grated ginger
- 1/2 teaspoon garlic powder for teriyaki sauce
- 2 teaspoons sesame seeds
- 1 tablespoon rice wine vinegar
- 1/4 cup water or pineapple juice for a sweeter glaze
- chopped scallion for garnish
- cooked brown rice for serving; base for meal prep bowls
- shelled edamame optional; add to boost protein
Instructions
- Press the tofu for at least 30 minutes using a tofu press or a heavy pan with paper towels. The drier the tofu, the crispier it gets.
- Preheat the oven to 400°F and line a rimmed sheet pan with parchment paper.
- Cut the pressed tofu into cubes or triangles and place in a mixing bowl. Add 1 tablespoon soy sauce, 1 teaspoon garlic powder, salt, pepper, sesame oil, and 2 teaspoons cornstarch. Toss until every piece is evenly coated.
- Arrange the tofu in a single layer on the prepared sheet pan. Bake for 25 to 30 minutes, flipping halfway through, until golden and crisp.
- Meanwhile, make the teriyaki glaze: In a small saucepan over medium heat, combine 1/4 cup soy sauce, brown sugar, ginger, 1/2 teaspoon garlic powder, sesame seeds, rice wine vinegar, and 1/4 cup water (or pineapple juice). Whisk in the cornstarch slurry and cook, stirring, until thickened, 3 to 4 minutes. Remove from heat.
- Toss the hot baked tofu with the teriyaki sauce until coated. Let it cool uncovered for at least 15 minutes to prevent condensation and sogginess.
- Portion tofu over a brown rice base in 4 meal prep containers. Add edamame if using and garnish with scallions. Label with the date and refrigerate.
Notes
- Storage: Keep refrigerated in airtight glass containers for up to 5 days. Do not leave at room temperature for more than 2 hours.
- Freezer: Freeze baked tofu before saucing for up to 2 months. Freeze in a single layer, then transfer to a freezer bag. Thaw overnight in the fridge and add fresh glaze when reheating.
- Reheating: Microwave 90 seconds to 2 minutes (cover loosely with a damp paper towel). For crisp edges, air fry 5 minutes at 375°F or bake at 350°F for about 10 minutes.
- Air fryer cooking option: Cook coated tofu at 375°F for 18 to 20 minutes, shaking halfway, instead of baking.
- Crisp vs. flavor: Store sauce separately for maximum crunch, or toss tofu in sauce before chilling for deeper flavor—both work; choose your preference.
- Cooling tip: Always cool uncovered for at least 15 minutes before sealing to prevent condensation that softens the coating.
- Labeling: Mark each container with the date and portions for safe, organized storage.
- Serving ideas: Over rice with scallions, as a grain bowl with edamame and pickled ginger, cold over shredded cabbage, or wrapped with shredded carrots.
- Anti-waste: If texture softens by day 5, chop and add to quick fried rice—flavors integrate perfectly.