This tofu and peanut sauce meal prep bowl is the kind of recipe that makes weekday lunches feel effortless. The roasted peppers and snap peas add sweetness and crunch, the tofu soaks up all that savory tamari flavor, and the creamy peanut sauce ties everything together. It's simple, high‑protein, and perfect for anyone who wants a fresh, flavorful meal prep option without a lot of work.
This recipe is an evergreen favorite because it checks all the boxes for easy, reliable meal prep: high‑protein tofu, sweet roasted red peppers, and a creamy peanut sauce that stays delicious for days. It's especially popular during back‑to‑school season and busy work weeks when readers want something simple, nourishing, and gluten‑free.
It was inspired by my peanut sauce recipe on this site:
https://flourishwithoutflour.com/gluten-free-peanut-sauce/
This recipe works perfectly alongside the practical meal prep tips I cover in my blog post, especially if you're trying to simplify weekday lunches.
https://flourishwithoutflour.com/the-ultim/
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Ingredients
- Snap peas
- Firm tofu
- Garlic
- Pepper
- Tamari (GF soy sauce)
- Red bell peppers
- Avocado oil
- Peanut sauce (store bought such as Thai Kitchen or San J Gluten-Free or see recipe) https://flourishwithoutflour.com/gluten-free-peanut-sauce/
See recipe card for quantities.
Instructions
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- Step 1: Place tofu in a medium bowl. Toss with tamari and half of oil.
- Step 2: Place vegetables in a medium mixing bowl. Toss with remaining oil and spices.
- Step 3: Place tofu and vegetables on a baking sheet, evenly spaced. Roast at 400 degrees for 15-20 minutes.
- Step 4: Arrange meal prep bowl, placing sauce beside rice or separately to avoid vegetables or tofu becoming soggy.
Hint: Make sure to space tofu pieces as above to help them crisp in the oven.
Substitutions
Avocado oil
Use any neutral or lightly flavored oil:
- Grapeseed oil
- Canola oil
- Coconut oil (light coconut flavor, works well with snap peas)
- Sesame oil (only if you want a strong flavor - use 1 teaspoon max for sautéing)
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Tamari
Gluten‑free swaps:
- Coconut aminos (sweeter, less salty - add a pinch of salt)
- GF soy sauce
- Liquid aminos
Snap peas
Great swaps depending on texture you want:
- Green beans (closest match)
- Broccoli florets
- Zucchini
- Asparagus
- Sugar snap peas or snow peas
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Bell peppers
Any sweet or crunchy veggie works:
Carrots (matchstick or thin slices)
Onions (yellow or red)
Mini sweet peppers
Broccolini
Tofu
Chicken or shrimp- for non veg option. Add 1-2 tablespoons more of Tamari and ½ teaspoon garlic powder.
Variations
Spicy Stir‑Fry Variation
- Swap black pepper for red pepper flakes or chili crisp
- Add ½ teaspoon ginger powder
- Finish with a drizzle of sriracha
Non-Veg Variation
- chicken, or shrimp
- Keep the veggies the same
- Increase tamari to 1½ tablespoon for more seasoning
Equipment
Sheet pan
Mixing bowl
Storage
Store sauce separately from vegetables and tofu either by separating it with rice or quinoa in between as pictured or storing it in a separate container. Meal prep will keep in the refrigerator for 5 days.
Freeze up to 3 months. For best results, freeze sauce separate sauce from tofu and vegetables for freezing.
Top Tip
Keep sauce separated by a starch such as rice or quinoa and mix ingredients together just before eating.
FAQ
Yes - both work great. If you swap the protein, increase the tamari slightly (about ½-1 tablespoon more) and add a splash of lime or rice vinegar to keep the flavor balanced. Chicken and shrimp also benefit from a little extra oil for browning.
Snap peas and bell peppers are classic, but broccoli, carrots, zucchini, mushrooms, and green beans all work well. This recipe is very flexible.
Yes. Always check your individual ingredients however the ingredients used are naturally vegan.
Yes. Chicken and tofu freeze well for 2-3 months, while shrimp is best used within 1-2 months. For the best texture, freeze the rice, veggies, protein, and sauce in separate containers.
Related
Looking for other recipes like this? Try these:
Easy Tofu Meal Prep with Veggies and Peanut Sauce
Ingredients
- 14 oz of extra-firm tofu drained and pressed
- 3 tablespoons of avocado oil divided
- 1 tablespoon Tamari
- 2 teaspoons garlic powder divided
- ½ teaspoon black pepper divided
- 2 cups snap peas
- 2 cups of bell peppers chopped
- ¼ teaspoon salt
- ½ cup peanut sauce see peanut sauce recipe (https://flourishwithoutflour.com/gluten-free-peanut-sauce/) or buy store bought such as: Thai Kitchen or San J Gluten-Free
Instructions
- Preheat the oven to 425°F.
- Cut the tofu into 3-4 inch cubes.
- Season the tofu: In a mixing bowl, toss the tofu with 1½ tablespoons oil, tamari (or soy sauce), 1 teaspoon garlic powder, and ¼ teaspoon black pepper.
- Season the vegetables: In a separate bowl, toss the snap peas and bell peppers with 1½ tablespoons oil, 1 teaspoon garlic powder, salt, and ¼ teaspoon pepper.
- Roast: Spread the tofu and vegetables on a greased baking sheet. Roast for 20-30 minutes, flipping halfway through, until golden and crisp.
- Assemble: Transfer the roasted tofu and vegetables to a serving container.
- Serve: Enjoy with peanut sauce and optional rice or quinoa.
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