High-Protein Peanut Tofu Bowl

Looking for a vibrant, healthy, and satisfying plant-based lunch? This High-Protein Peanut Tofu Bowl is packed with texture and flavor. We take extra-firm tofu, coat it in cornstarch for the ultimate crispy exterior, and toss it in a rich, savory peanut sauce made with garlic, ginger, and a hint of sweetness. Served over a bed of fluffy rice with fresh cucumber, edamame, and creamy avocado, it’s the perfect macro-friendly meal prep!

7/4/20262 min read

Ingredients:

  • 1 block (14 oz / 400g) extra-firm tofu, pressed and cubed

  • 2 tbsp cornstarch

  • 1-2 tbsp olive oil (for pan-frying)

  • Salt and black pepper to taste

For the Peanut Sauce:

  • 2 tbsp creamy peanut butter

  • 2 tbsp soy sauce (or tamari)

  • 1 tbsp vegan fish sauce (like Nature's Charm)

  • 1 tbsp rice vinegar

  • 1 tsp sugar (or maple syrup)

  • 1 clove garlic, minced

  • 1 tsp fresh ginger, grated

For the Bowl Assembly:

  • Cooked white or brown rice

  • 1/2 cup edamame beans (shelled and cooked)

  • 1/2 cucumber, thinly sliced

  • 1/2 avocado, sliced

  • Shredded green onions & sesame seeds (for garnish)

Step-by-Step Instructions:

  1. Crisp the tofu: Cut your pressed extra-firm tofu into bite-sized cubes. Place them in a bowl, add the cornstarch, salt, and black pepper, and toss gently until every cube is evenly coated.

  2. Pan-fry to golden perfection: Heat olive oil in a non-stick skillet over medium-high heat. Add the tofu cubes in a single layer. Fry for 5-7 minutes, turning occasionally, until all sides are crispy and golden brown.

  3. Whisk the sauce: While the tofu is frying, grab a small bowl and mix together the peanut butter, soy sauce, vegan fish sauce, rice vinegar, sugar, minced garlic, and grated ginger until smooth.

  4. Sauce the tofu: Lower the heat. Pour the peanut sauce directly into the skillet over the crispy tofu. Stir quickly to coat the tofu well. Let it simmer for 1-2 minutes until the sauce thickens and clings to the tofu. Remove from heat.

  5. Assemble your bowl: Grab your serving bowl and add a base of warm, cooked rice. Arrange your sweet peanut tofu on one side, and fill the rest of the bowl with your fresh sides: sliced cucumber, green edamame, and avocado slices.

  6. Garnish and enjoy: Top with finely sliced green onions and a generous sprinkle of sesame seeds. Grab your chopsticks and dig in!

Quick Tips for Success:

  • Press your tofu: The secret to getting tofu ultra-crispy is removing as much moisture as possible. Wrap the tofu block in a clean kitchen towel and place something heavy on top for 10 minutes before cubing it.

  • Adjust the sauce thickness: Peanut butter brands vary—if your sauce becomes too thick or sticky in the pan, simply add 1-2 tablespoons of warm water to loosen it up into a glossy glaze.

    This recipe is inspired by the viral trend from @tessbegg on TikTok. You can watch her original viral video here.