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This tofu buddha bowl features a blend of fiber-rich whole grains, vibrant veggies, and crispy, protein-packed tofu. It’s the perfect dish to keep you full and energized for hours! Add a drizzle of your favorite sauce or dressing for the ultimate meal.

Tofu buddha bowl.
Fill your buddha bowls to the brim!

❤️ Why you’ll love this recipe

  • Balanced: Buddha bowls are known for their balance of protein, complex carbohydrates, and fats, ensuring a nutritious and filling meal for you.
  • Easily customizable: Whether you prefer extra spice or different veggies, you can easily tweak this recipe until it’s just right for you.
  • Vegan-friendly: Whether you’re vegan or not, this bowl always hits the spot!
  • Perfect for meal prep: Prepare the ingredients in batches, then store them for quick lunches and dinners all week long.

If you love protein-packed dishes like this tofu buddha bowl, you should really check out our kung pao tofu, sesame tofu, pan-fried tofu, or vegan butter chicken.

🥗 What is a tofu buddha bowl?

A buddha bowl, macro bowl, grain bowl, power bowl, or whatever else you know it by is essentially a dish filled so full that it has a rounded “belly” appearance on the top, much like the depicted round belly of Buddha. In our version, we like to include tofu for added protein and texture.

The tofu cubes are first tossed in savory seasonings, then they’re baked until they’re crispy on the outside and soft on the inside. And who can resist the subtle sweetness and creaminess of roasted sweet potatoes to complement the savory flavors?

We’ve included additional fresh veggies in this recipe, but you can experiment to find out what you like best! Serve it with garnishes like avocado slices, lime wedges, hummus, nuts, and seeds for a colorful, nutritious meal that caters to both the eyes and the palate.

Tofu Buddha Bowls.
They’re great for meal prep

🌱 Are buddha bowls vegan?

Generally speaking, buddha bowls are quite vegan-friendly. However, a few things to keep in mind are the sauces and garnishes. These are where you’ll sometimes find dairy or egg products.

It’s actually quite easy to keep your sauces 100% vegan though with options like hummus, mashed avocado, tahini, and cashew-based sauce. For the toppings, just use dairy-free cheese if you’re adding some.

🛒 Ingredients & substitutions

  • Brown rice: Offers a nutty flavor and is a great source of whole grains, which provides fiber, B vitamins, and more. Other whole grains to try include quinoa, barley, bulgar, buckwheat, wild rice, and kamut.
  • Olive oil: To cook the sweet potatoes and green peas. We prefer extra-virgin olive oil but you can also use avocado, safflower, sunflower, or canola oil.
  • Sweet potatoes: Add sweetness and a soft, creamy texture. You can use orange or white sweet potatoes, or try butternut squash, pumpkin, kabocha squash, etc.
  • Peas: Green peas offer a pop of color and a burst of sweet flavor. You can also use steamed edamame beans for an equally delicious alternative.
  • Tofu: The primary protein source of this tofu buddha bowl. Tofu is mild in flavor and absorbs marinades like a sponge! You can also try tempeh for a nuttier taste.
  • Liquid aminos: To add a savory, umami flavor to the tofu. If you don’t have liquid aminos, try tamari, coconut aminos, or soy sauce if you’re not gluten-free.
  • Nutritional yeast: Infuses savory, cheesy notes into the tofu. You can find nutritional yeast in most bulk food stores, the health food aisle of grocery stores, or even online.
  • Spices: We use a simple seasoning mix of garlic powder, salt, and pepper. Feel free to use other seasonings like turmeric, cumin, coriander, curry powder, garam masala, rosemary, paprika, or thyme.
  • Other veggies: We used a mixture of spinach, bell peppers, carrots, and red cabbage, but feel free to use whatever you have on hand. Think steamed kale or chard, corn, arugula, broccoli or broccolini, zucchini, or Brussels sprouts.

For a complete ingredient list and step-by-step guide, scroll down to our recipe card.

📝 How to make a tofu buddha bowl

Step 1: Build the base

We always emphasize the importance of a good base! It sets the tone for the whole bowl. Begin by rinsing your rice thoroughly to remove excess starch, then cook it in a pressure cooker or on the stovetop.

Sweet Potatoes on a Pan.
Cube the sweet potatoes similarly

Step 2: Roast the sweet potatoes

Lightly coat the sweet potatoes with olive oil, garlic powder, sea salt, and pepper. Spread the cubes out evenly on a parchment-lined pan, and roast them until golden-brown. Roasting enhances the natural sugars in sweet potatoes, so it’s our preferred cooking method.

Roasted Sweet Potatos.
Don’t forget to check on these babies

Step 3: Roast the tofu

Ensure the tofu is well-pressed so it absorbs the marinade better. Toss the tofu cubes with the rest of the garlic powder, nutritional yeast, liquid aminos, salt, and pepper. Roast them on a separate baking sheet until they’re golden brown and crispy.

Baked Tofu Cubes On A Pan.
Bake your tofu until golden and crispy

Step 4: Prep the other veggies

Heat a touch more oil in a pan on low, then cook the green peas until heated through. Season them with a pinch more garlic powder, salt, and pepper. In the meantime, cut up the rest of the fresh vegetables.

Green Peas Sautéing In A Pan.
Add more flavor to your peas

Step 5: Build the bowls

Begin with a layer of brown rice, then spinach, tofu cubes, sweet potatoes, and the rest of the vegetables. Garnish each bowl with red onion slices, lime juice, avocado slices, and your dressing of choice. Happy eating!

If you have questions about this tofu buddha bowl recipe, check out our FAQs or leave a comment down below!

🍋 Best sauces for tofu buddha bowls

Take the flavors of your tofu buddha bowl to the next level by using a variety of sauces! Here are some of our favorite options:

🌡️ Storage & reheating

These tofu buddha bowls are great to make and store ahead of time or save for leftovers. Here’s how to keep everything fresh:

  • Fridge: Keep all the ingredients in separate containers and store them in the fridge for up to a week. You can store a fully dressed tofu buddha bowl for about 1-2 days without it becoming too soggy.
  • Freezer: We don’t recommend freezing your tofu Buddha bowl. The texture of the veggies will change too much once thawed. However, you can freeze leftover rice.
  • Reheating: Buddha bowls are often enjoyed cold, but if you prefer yours warm, heat the tofu, veggies, and rice on the stovetop, using a little oil if needed.
  • Prep ahead: Prepare the tofu, grains, and roasted veggies, then store them in separate containers in the fridge. When you’re ready to eat, just assemble everything with freshly chopped veggies in a bowl.
Tofu Buddha Bowls.
Serve them with your favorite dressing

♻️ Variations

  • Dressing: Drizzle with your bowl with vegan ranch or vegan Caesar dressing.
  • Nuts & seeds: Add roasted almonds, pecans, pine nuts, walnuts, pumpkin seeds, sunflower seeds, hemp hearts, or chia seeds for a crunch.
  • Spicy: Include red pepper flakes or pickled jalapeños.
  • Sweet: Drizzle your bowl with maple syrup or agave to impart some sweetness.
  • Tangy: Top the bowls with pickled onions, sauerkraut, or vegan kimchi.
  • Umami: Sprinkle your tofu buddha bowl with nori flakes or vegan furikake.
  • Tangy: Add dollops of coconut yogurt or dairy-free sour cream.
  • Legumes: Sprinkle on roasted chickpeas, cannellini beans, butterbeans, great northern beans, black beans, or red kidney beans.

🧑‍🍳 Top tips

  • Tofu preparation: Don’t forget to press the tofu for optimal marinade absorption and a crispy texture.
  • Cut the veggies equally: Ensure you cut all the veggies into even sizes for consistent cooking and flavor distribution.
  • Rinse the rice: This removes excess starch and prevents a mushy, sticky texture.
  • Layer properly: Start your bowl with grains at the bottom, then top them with tofu and veggies for the proper balance.
  • Bowl size matters: Use deep, large bowls to make layering and eating easier.
  • Add the dressing last: Add the dressing just before serving to avoid any sogginess.

💬 FAQ

Do I need to marinate the tofu overnight?

Marinating tofu overnight is not necessary, but it will allow the tofu to soak up more of the flavors. If you have the time, we recommend it!

How can I achieve crispy tofu?

The best way to achieve crispy tofu is to press the tofu well and ensure it’s marinated and baked until the edges are golden.

Why is my rice too sticky?

If your rice is on the sticky side, it’s likely because it has too much starch on it. Make sure to rinse your rice until the water runs clear before cooking it. 

Can I pan-fry the tofu instead?

Absolutely! Pan-frying can result in an even crispier exterior if done right. For any tips and tricks, take a look at our pan-fried tofu recipe.

🍴 More tofu recipes

If you enjoyed this tofu Buddha bowl, test out some more of our most popular tofu recipes like these:

Tofu buddha bowl in a coconut bowl.

Easy Tofu Buddha Bowl

Mitch and Justine
This tofu buddha bowl features a blend of fiber-rich whole grains, vibrant veggies, and crispy, protein-packed tofu. Add a drizzle of your favorite sauce or dressing for the ultimate meal.
5 from 1 vote
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine American, Gluten-Free, Vegan, Western
Servings 4 servings
Calories 414.4 kcal

Equipment

Ingredients
 

Rice

  • ¾ cup uncooked brown rice
  • ¾ cup filtered water

Bowls

  • 2 medium sweet potatoes, cubed
  • 2 tablespoons olive oil
  • 2 teaspoons garlic powder, divided
  • 1 block extra-firm tofu, pressed & cubed
  • 2 tablespoons liquid aminos
  • 1 tablespoon nutritional yeast
  • 1 cup frozen green peas
  • 1 medium red bell pepper
  • 2 medium carrots, shredded
  • 1 cup red cabbage, shredded
  • 2 cups baby spinach
  • Sea salt and pepper to taste

Garnishes

  • Avocado slices
  • Lime wedges
  • Red onion slices
  • Hummus, tahini, tzatziki, etc.

Instructions
 

  • Preheat the oven to 350°F and line two baking pans with parchment paper.
  • Rinse the rice until the water runs clear, then cook it in an Instant Pot. Alternatively, cook it in a pot on the stove with a ratio of 1:1 ¾ cups rice to water.
  • Coat the sweet potato cubes with oil, 1 teaspoon of garlic powder, sea salt, and pepper. Spread them evenly on a parchment-lined pan, and bake for 25-30 minutes, mixing halfway.
  • In a large bowl, coat tofu cubes with the rest of the garlic powder, nutritional yeast, liquid aminos, salt, and pepper to taste. Spread evenly on the second baking pan, and cook for 25-30 minutes at 350°F, turning halfway.
  • Heat some more oil in a pan on low, then cook the green peas until heated through. Season with a pinch more garlic powder, salt, and pepper.
  • Once the rice, sweet potatoes, and tofu are done, start assembling the bowls. Begin with a layer of brown rice, then spinach, tofu cubes, sweet potatoes, and the rest of the vegetables. Garnish with red onion slices, lime juice, avocado slices, and dressing. Happy eating!

Notes

  • Tofu preparation: Don’t forget to press the tofu for optimal marinade absorption and a crispy texture.
  • Cut the veggies equally: Ensure you cut all the veggies into even sizes for consistent cooking and flavor distribution.
  • Rinse the rice: This removes excess starch and prevents a mushy, sticky texture.
  • Layer properly: Start your bowl with grains at the bottom, then top them with tofu and veggies for the proper balance.
  • Bowl size matters: Use deep, large bowls to make layering and eating easier.
  • Add the dressing last: Add the dressing just before serving to avoid any sogginess.
  • Nutritional information is a rough estimate and should not be taken as health advice.

Nutrition

Serving: 1serving | Calories: 414.4kcal | Carbohydrates: 65.8g | Protein: 16.2g | Fat: 10.4g | Saturated Fat: 1.5g | Polyunsaturated Fat: 2.3g | Monounsaturated Fat: 5.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 171.1mg | Potassium: 1070.8mg | Fiber: 9.6g | Sugar: 11.4g | Vitamin A: 23990.3IU | Vitamin C: 74mg | Calcium: 125mg | Iron: 4.1mg
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Note: We’ve updated this post to include new information and helpful tips about the recipe.

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