Satay Tofu Power Bowl Recipe
This Satay Tofu Power Bowl is a nutrient-dense, plant-based meal packed with flavor and fuel. Crispy baked tofu is coated in a creamy, spiced peanut sauce and served over rice with crunchy vegetables and fresh herbs. It’s ideal for lunch, meal prep, or a post-workout recovery bowl that delivers on protein, fiber, and satisfying healthy fats—all in one colorful, wholesome plate.
- 200g firm tofu, pressed and cubed
- 1 tablespoon cornstarch or arrowroot powder
- 1 tablespoon sesame oil or olive oil
- Pinch of salt
- 2 tablespoons natural peanut butter
- 1 tablespoon soy sauce or tamari
- 1 tablespoon lime juice
- 1 teaspoon maple syrup or stevia
- 1 teaspoon grated ginger
- 2 tablespoons warm water to thin
- 1 cup cooked brown rice or quinoa
- ½ cup shredded carrot
- ½ cup thinly sliced cucumber
- ¼ cup edamame (shelled)
- 1 tablespoon chopped roasted peanuts
- Fresh cilantro or mint for garnish
For the Tofu
For the Satay Sauce
For the Bowl
Instructions
- Step 1: Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper. Press tofu for at least 10 minutes to remove excess water, then cut into bite-sized cubes.
- Step 2: Toss the tofu cubes in a bowl with cornstarch, oil, and a pinch of salt. Spread them evenly on the baking sheet and bake for 20-25 minutes, flipping halfway, until golden and crisp.
- Step 3: While the tofu bakes, prepare the satay sauce. In a small bowl, whisk together peanut butter, soy sauce, lime juice, maple syrup, ginger, and warm water. Mix until smooth and creamy. Adjust thickness by adding more water as needed.
- Step 4: Prepare your base by placing cooked brown rice or quinoa into bowls. Arrange the shredded carrots, sliced cucumbers, and edamame over the top.
- Step 5: Once tofu is done baking, toss it in half of the satay sauce while still hot to absorb flavor.
- Step 6: Add the coated tofu to the bowls. Drizzle remaining sauce over the top, sprinkle with chopped peanuts, and garnish with fresh cilantro or mint.
- Step 7: Serve immediately or store in airtight containers for up to 4 days if meal prepping. Enjoy warm or cold.
Notes
- Tofu is a complete plant protein, making this bowl great for post-workout recovery or muscle support.
- Use almond or sunflower seed butter if you need a peanut-free option.
- Add a soft-boiled egg or avocado slices for extra richness and nutrients.
- Swap brown rice with cauliflower rice or soba noodles for variety.
- For extra spice, add sriracha or crushed red chili flakes to the sauce.
Frequently Asked Questions
Can I air-fry the tofu instead of baking it?
Yes. Air-fry at 200°C (400°F) for 15-18 minutes, shaking halfway for even crisping.
Is this bowl meal prep-friendly?
Absolutely. Store components separately and assemble just before eating.
Can I make this nut-free?
Use sunflower seed butter and skip the chopped peanuts.
What vegetables can I add?
Bell peppers, shredded cabbage, or steamed broccoli all work well in this bowl.