BBQ Tofu Meal Prep Bowls: BBQ tofu bowl with rice, corn, and peppers in a white ceramic bowl, rustic family table lighting.

If you’ve never tried tofu this way — get ready to fall in love! 💛
These BBQ Tofu Meal Prep Bowls are smoky, tangy, and downright delicious. Each bite of caramelized tofu pairs perfectly with rice, corn, and crisp veggies for a hearty, protein-rich family lunch or dinner.

Even the pickiest eaters won’t miss the meat — the sweet and smoky BBQ glaze makes this bowl an instant family favorite.

Table of Contents

BBQ tofu bowl with rice, corn, and peppers in a white ceramic bowl, rustic family table lighting.

🧺 Summary

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Servings: 4

🧰 Equipment

Skillet or nonstick pan
Mixing bowl
Tongs or spatula
Meal prep containers

🧾 Ingredients for BBQ Tofu Meal Prep Bowls

14 oz firm tofu, pressed and cubed
1 tbsp olive oil
¼ cup BBQ sauce (homemade or low-sugar)
1 cup cooked brown rice
½ cup corn kernels
½ cup diced bell peppers
¼ cup chopped green onions
Salt and pepper to taste

👩‍🍳 Instructions for BBQ Tofu Meal Prep Bowls

Press tofu to remove excess moisture. Cut into cubes.
Heat olive oil in a skillet over medium heat. Add tofu and cook 5–7 minutes per side until golden.
Brush or toss tofu with BBQ sauce and cook another 2 minutes until glazed.
Divide rice, corn, peppers, and tofu into meal prep bowls.
Garnish with green onions and serve or store refrigerated for up to 4 days.

⚡ Nutrition Facts (Per Serving)

Calories: 380 Protein: 24 g Fat: 12 g Carbs: 42 g

💡 Expert Tips

Make it kid-friendly with mild BBQ sauce.
Add roasted sweet potatoes for a fun flavor twist.
Air fry tofu cubes for extra crispiness before glazing.
Double the tofu — it’s even better the next day!

Conclusion

These BBQ Tofu Meal Prep Bowls are proof that healthy eating can be fun, flavorful, and satisfying.
They’re plant-based, protein-packed, and perfect for busy families looking for wholesome lunches or dinners that everyone enjoys.