BBQ Tofu Meal Prep Bowls | Smoky High-Protein Plant-Based Lunch

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.

🧺 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
  

• 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
  

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

BBQ Tofu Meal Prep Bowls | Smoky High-Protein Plant-Based Lunch

Crispy BBQ-glazed tofu served with rice, corn, and veggies. A plant-powered, high-protein meal that’s easy to prep and full of flavor.

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Ingredients Equipment Method Notes

Ingredients

  

• 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

Equipment

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

Method

 

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

Notes

⚡ 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!

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