High-Protein Tofu Poke Bowl

The tofu poke bowl is a game-changer for anyone seeking a fresh, flavorful, and plant-based meal. This dish is full of protein, whole grains, and colorful toppings. It offers a lot of nutrients while staying light and satisfying.

This poke bowl features tofu as the main ingredient. It is a vegan-friendly option that is tasty and versatile. Whether you’re craving a healthy lunch, a quick dinner, or a gluten-free meal, this recipe ticks all the boxes.

Why Choose a Tofu Poke Bowl?

Poke bowls are a dish inspired by Hawaiian cuisine. They have become popular around the world. People love them for their simple preparation, great taste, and healthy ingredients. A tofu poke bowl brings all the same perks but swaps raw fish for protein-rich tofu, making it ideal for plant-based eaters.

Here’s why this vegan poke bowl deserves a spot in your meal rotation:

• High Protein Content: Extra-firm tofu provides plant-based protein, perfect for fueling your day.
• Rich in Nutrients: Toppings like edamame, quinoa, and fresh veggies add fiber, vitamins, and minerals.
• Gluten-Free Option: Using tamari instead of soy sauce keeps it gluten-free without sacrificing flavor.
• Customizable: You can easily swap ingredients or add extras to suit your taste.

Why Tofu is Perfect for Poke Bowls

Tofu isn’t just a plant-based protein—it’s a culinary chameleon. Here’s why it works so well in poke bowls:

• Texture: Extra-firm tofu absorbs marinades beautifully and retains its structure, especially when baked or pan-fried.
• Flavor: Tofu acts as a blank canvas, taking on the bold flavors of soy sauce, sesame oil, and rice vinegar.
• Nutrition: High in protein and low in calories, tofu is a great choice for those seeking a balanced, plant-based meal.

Ingredient Breakdown

Each ingredient in the tofu poke bowl contributes to its nutritional power and delicious taste:

• Quinoa: A gluten-free whole grain packed with protein and fiber, quinoa serves as the perfect base for this poke bowl.
• Edamame: These young soybeans are an excellent source of protein, fiber, and essential vitamins.
• Soy Sauce/Tamari: Soy sauce adds a salty umami kick, while tamari offers a gluten-free alternative.
• Sesame Oil: A small amount of sesame oil goes a long way in adding nutty depth to the dish.
• Rice Vinegar: Its tangy flavor balances the richness of the sesame oil and soy sauce.
• Optional Toppings: You can add fresh veggies like carrots and cucumbers. Creamy avocado is also a great choice. Sesame seeds will add flavor and texture to the dish.

How to Customize Your Tofu Poke Bowl

One of the best things about tofu poke bowls is how easy they are to customize. Here are some ideas:

• Change the Base: Substitute brown rice, cauliflower rice, or mixed greens for quinoa.
• Try Different Toppings: Add mango for sweetness, radishes for crunch, or pickled ginger for zing.
• Protein Variations: Use tempeh, chickpeas, or even seared mushrooms as a protein alternative.
• Spice It Up: Add chili flakes, sriracha, or wasabi for an extra kick.

Tips for Making the Best Vegan Poke Bowl

Follow these tips to ensure your tofu poke bowl is as delicious as it is nutritious:

• Press the Tofu: Removing excess moisture helps tofu absorb marinades and crisp up nicely during cooking.
• Marinate for Flavor: Don’t skimp on marinating time; it’s essential for infusing the tofu with bold flavors.
• Balance the Dressing: Adjust the ratios of soy sauce, sesame oil, and rice vinegar to suit your taste.
• Use Fresh Ingredients: Fresh veggies and high-quality tofu make all the difference.

A Gluten-Free and Plant-Based Delight

This tofu poke bowl isn’t just delicious—it’s also a fantastic option for those with dietary restrictions. By using tamari instead of soy sauce, it’s entirely gluten-free, making it accessible to more people. The plant-based ingredients ensure a meal that’s free from animal products while still being rich in protein and flavor.

Tofu Poke Bowl

This recipe brings all the elements together for a delicious, healthy meal.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 15 minutes mins

Total Time 40 minutes mins

Course Main Course

Cuisine Japanese

Servings 1 person

Calories 485 kcal

Ingredients

  

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• ½ cup cooked quinoa
• ½ cup marinated tofu cubed; use extra-firm tofu for the best texture
• ¼ cup edamame shelled and steamed
• 3 tbsp low-sodium soy sauce or tamari for gluten-free
• 1 tsp sesame oil
• 1 tsp rice vinegar
• Optional: shredded carrots, sliced avocado, sliced cucumber, sesame seeds

Instructions

 

• Prepare the tofu. Press the tofu to remove excess moisture. Cut it into bite-sized cubes. Marinate in 2 tbsp soy sauce for at least 10 minutes. Bake (400℉ for 15 minutes) or pan-fry until crispy
• Prepare the quinoa according to the package instructions.
• To prepare the dressing, mix the remainder of the soy sauce, sesame oil, and vinegar in a small bowl.
• In a bowl, start with the base of quinoa. Arrange the tofu, edamame, and any additional toppings. Drizzle dressing over the poke bowl and enjoy!

Nutrition

Serving: 1gCalories: 485kcalCarbohydrates: 38gProtein: 22gFat: 20gSodium: 1060mg

Keyword high protein, plant based, poke bowl, tofu, tofu poke bowl

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Conclusion

The tofu poke bowl is a versatile, plant-based meal that’s as nutritious as it is satisfying. With extra-firm tofu, quinoa, and fresh toppings, it offers a great mix of protein, carbs, and healthy fats in every bite.

Whether you’re looking for a quick vegan poke bowl recipe or a gluten-free dinner idea, this dish has you covered. Try it out, customize it to your liking, and enjoy the vibrant flavors and textures that make this bowl a standout choice.

FAQs

1. Can I use a different protein for this poke bowl?
Yes! Tempeh, chickpeas, or even grilled veggies work as great substitutes for tofu. If you enjoy fish, then check out our Sushi Poke Bowls or Cooked Salmon Poke Bowls recipes!

2. How long does marinated tofu last in the fridge?
You can store marinated tofu in an airtight container in the fridge for up to 3 days.

3. Can I meal prep this recipe?
Absolutely! Store the cooked tofu, quinoa, and toppings separately and assemble the bowl just before eating.

4. Is this recipe suitable for a gluten-free diet?
Yes, as long as you use tamari instead of soy sauce, this recipe is entirely gluten-free.

5. What’s a good substitute for quinoa?
Brown rice, cauliflower rice, or even leafy greens like spinach can be used as the base. My favorite quinoa is this Seeds of Change brown rice/quinoa pouches that you can microwave in minutes!