20g Protein Tofu Bowl Recipe
Meet my 20g Protein Tofu Bowl Recipe that keeps your day together even when your schedule absolutely refuses to behave.
I build this bright, hearty bowl to boost energy, calm chaos, and help you feel like the woman who conquers life with flavor, confidence, and perfectly seasoned plant-powered protein.
20g Protein Tofu Bowl Recipe
A nourishing vegan tofu bowl loaded with vegetables, grains, and a zesty sauce, offering balanced flavor and a strong 20g protein boost.
Ingredients
Tofu Base:
- 1 cup firm tofu cubes
- 1 tablespoon soy sauce
- ½ teaspoon garlic paste
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 tablespoon olive oil
Bowl Components:
- ½ cup cooked rice or quinoa
- ¼ cup shredded carrots
- ¼ cup sliced cucumbers
- ¼ cup steamed broccoli
- 1 tablespoon sesame seeds
Sauce:
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 1 teaspoon soy sauce
Instructions
- Mix tofu with soy sauce, garlic paste, paprika, salt, and pepper.
- Heat a skillet and add olive oil.
- Cook tofu 6 minutes until golden.
- Assemble bowl with rice or quinoa.
- Add carrots, cucumbers, and broccoli.
- Add cooked tofu.
- Mix lemon juice, maple syrup, and soy sauce.
- Drizzle sauce over the bowl.
- Sprinkle sesame seeds.
- Serve warm as your 20g Protein Tofu Bowl—simple, vibrant, and deliciously plant-powered.
Notes
Nutritional Values (Per Serving)
Calories: 310Total Fat: 10g
Saturated Fat: 1.3g
Carbohydrates: 35g
Fiber: 5g
Protein: 20g
Vitamins & Minerals (Per Serving)
Iron: 15%Magnesium: 12%
Vitamin A: 20%
Vitamin C: 18%
Calcium: 14%
Additional Notes / Tips
- Add avocado for healthy fats.
- Swap rice with millet for extra fiber.
- A sprinkle of chili flakes adds a spicy kick.
