Easy Tofu Meal Prep with Veggies and Peanut Sauce
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.
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.
Notes
Adding ½ cup of rice would add 100 calories, 22gm of carbs, 2gm of protein and 0gm of sugar.
6.5 gm of the sugar comes from natural sugars in the vegetables. 2.5 gm of sugar are added.
Nutrition
Serving: 300gCalories: 308kcalCarbohydrates: 18gProtein: 16gFat: 21gSaturated Fat: 3gSodium: 590mgFiber: 6gSugar: 9g
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