Tofu Poke Bowl (Vegan, Gluten Free, Meal Prep)

Whoโ€™s excited to meal prep again? Call me weird, but I am ๐Ÿ˜Š I am looking forward to some kind of routine again and eating some healthy delicious food again ๐Ÿ˜‹

This is one of my easy and delicious vegan meal prep that I have been making for a while and perfect for when you are short on time. This poke bowl is made up of complex carbohydrates, healthy fats, protein and plenty of fibre. My choice of complex carbohydrate is typically quinoa or brown rice but you can use your grain choice. For healthy fats, I have avocado ๐Ÿฅ‘ and edamame. And I have plenty of fibre from the shredded carrots and cabbage. For protein, I have edamame and tofu which I marinate in a spicy ginger sauce and bake. And for me, the tofu is the star of this dish. As you can tell, there is minimal cooking for this bowl, just some veggies to prep, grains/legumes to cook/steam and tofu to bake. So, itโ€™s pretty easy to make and perfect for when you are time poor. So, who is going to give this recipe a go?

I hope you enjoy this recipe as much as I have. As always, please let me know what you think of this recipe. If you like what you see on this blog, you can follow me on my blog, Facebook or Instagram for some food porn. Also, if you do recreate this recipe, don’t forget to tag me on Instagram @subz_foodie ๐Ÿ™‚

My meal prepped poke bowl

Serves 4


For the bowl:

  • 1 1/3 cups cooked quinoa/brown rice/grain of choice;
  • 2 carrots, shredded;
  • 2 cups shredded white/red cabbage;
  • 1 avocado;
  • 1 1/3 cup edamame, cooked according to packet directions; and
  • ***Optional: sriracha/hot sauce, sesame seeds;

For the spicy ginger tofu:

  • 450g form tofu;
  • 1 tbsp corn flour;
  • 2-3 tbsp sriracha/hot sauce (spiciness to your preference);
  • 3 tbsp mirin;
  • 1 tbsp sesame oil;
  • 3 tbsp white vinegar;
  • 3 tbsp soy sauce;
  • 1 tbsp minced ginger;
  • 1 tbsp minced garlic; and
  • Water.


  1. Preheat the oven to 170 degrees Celsius and grease a baking tray;
  2. Pat dry the tofu and cut into 1cm cubes;
  3. In a small bowl, place all the tofu marinate ingredients (except the water and tofu) and mix until well combined. Add 2-4 tbsp of water to get a sauce consistency. Then, place the marinate and tofu in a large bowl and mix until well combined;
  4. Then, place the marinated tofu on the greased baking tray and bake for 20-30 minutes until the marinate becomes thicker and caramelised. You can turn over the tofu at 10-12 minute mark so that the tofu cooks evenly;
  5. Whilst the tofu is baking, you can eat prepare the poke bowl. Prepare four large bowls. Place a quarter of the brown rice/quinoa, carrots, cabbage and edamame in each bowl;
  6. Once the tofu is cooked, add a quarter of baked tofu into each bowl. Then, add a quarter of the avocado to each bowl. If you are meal prepping this bowl, I suggest keeping the avocado separately or squirt some lemon/lime juice on the cut avocado so that it doesnโ€™t go brown;
  7. To serve, add some extra sriracha/hot sauce and sesame seeds; and
  8. Enjoy ๐Ÿ˜‰

Happy meal prepping,

Suba Xx

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.