Looking for a satisfying vegan meal prep idea that’s rich in protein, full of flavor, and easy to assemble? These High-Protein BBQ Tofu Bowls check all the boxes! Crispy tofu cubes baked to perfection and coated in smoky-sweet barbecue sauce, served over nutty brown rice with a colorful mix of roasted veggies and juicy corn—this bowl delivers on both nutrition and taste. Perfect for healthy lunches or stress-free weeknight dinners.
Why You’ll Love This Recipe
- Packed with plant-based protein (over 20g per serving)
- Perfect for meal prep and stays fresh for days
- Naturally vegan, gluten-free, and customizable
- Sweet, smoky, and tangy flavor profile
Ingredients
- 1 block (14 oz / 400g) firm tofu, pressed and cubed
- 1 cup cooked brown rice
- 1 red bell pepper, sliced
- 1 zucchini, sliced into half-moons
- 1 red onion, cut into wedges
- 1 cup corn kernels (fresh or frozen)
- ¾ cup vegan barbecue sauce (store-bought or homemade)
- 2 tbsp olive oil, divided
- 1 tbsp cornstarch
- ½ tsp smoked paprika
- Salt and pepper, to taste
- Fresh cilantro or chopped green onion for garnish
Instructions
Prepare the Tofu
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- In a medium bowl, toss cubed tofu with 1 tbsp olive oil, cornstarch, smoked paprika, salt, and pepper until evenly coated.
- Arrange tofu on half the baking sheet in a single layer.
Roast the Veggies
- On the other half, toss bell pepper, zucchini, red onion, and corn with remaining olive oil, salt, and pepper.
- Roast tofu and veggies for 25-30 minutes, flipping halfway through, until tofu is golden and veggies are tender.
Glaze the Tofu
- Remove the tray from the oven. Brush the tofu with barbecue sauce, then return to the oven for 5-7 minutes so the sauce caramelizes and gets sticky.
Assemble the Bowls
- Divide brown rice between meal prep containers or bowls.
- Top with BBQ tofu and roasted veggies.
- Drizzle with extra barbecue sauce, and garnish with cilantro or green onion.
Meal Prep & Storage
- Store bowls (without garnish) in airtight containers in the fridge for up to 4 days.
- Best served warm—simply reheat in a microwave or skillet before eating.
Nutrition Highlights (per bowl, approx.)
- Calories: 410
- Protein: 21g
- Carbohydrates: 54g
- Fiber: 8g
- Fat: 13g
Pro Tips & Variations
- Swap brown rice for quinoa or cauliflower rice for extra protein or low-carb option.
- Add avocado slices before serving for a creamy touch.
- Use your favorite seasonal veggies or try broccoli, carrots, or sweet potatoes.
- For extra crunch, top with roasted chickpeas or pumpkin seeds.
Why This Bowl Works for Vegan Meal Prep
The baked tofu stays crisp, veggies retain their sweetness, and the bold barbecue flavor ties everything together. This is a fuss-free, protein-rich vegan meal you’ll actually crave—bright, filling, and ready for your lunchbox.
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