Peanut Tofu Buddha Bowl (Vegan and Gluten-Free)

Grain Buddha bowl recipes are, hands down, one of my favorite ways to eat. I love how incredibly customizable they are based on what you have on hand.

Grab a grain and a protein, and finish the meal with a drinkable sauce and plenty of veggies. 

Why I love this recipe

We eat this tofu Buddha bowl at least once a month as a healthy and nourishing plant-based dinner. It’s a great meal prep recipe as you can make all the components ahead of time and then assemble when ready to it.

This tofu buddha bowl is also kid friendly, affordable and a great way to introduce tofu to anyone who is new to trying tofu. The technique shown here is foolproof in creating chewy, crispy chunks of tofu that aren’t drenched in oil.

To achieve the faux-fried texture, bake the tofu until it’s almost dry, then remove it from the oven and marinate it in peanut sauce! From there, it’s lightly sautéd in more sauce until hot and crispy and then piled on top of cooked grains and vegetables.

Once you try it, you’ll want to come back and try my other buddha bowl recipes, like the popular Sweet Potato Buddha Bowl, and Tofu Rice Bowl. Vegan Buddha bowls are like a salad but heartier, making them a great year-round meal.

Ingredient Notes and Substitutions

As mentioned above, the real beauty of bowl recipes like this one is that they are incredibly customizable. I usually recommend making the recipe as is, especially the peanut tofu, to get the hang of the tofu technique.

From there, you can swap in other sauces and fresh vegetables for endless pairings.

• Brown Rice. My favorite grain to use in this one-bowl meal, but farro, quinoa, couscous, and bulgur wheat also work.
• Vegetables. Roasted broccoli pairs so well with the fresh spinach and shredded carrots! Roasted sweet potatoes, roasted carrots, Brussels sprouts, butternut squash, or hearty beets would also be a great sub for the broccoli. I really like a fresh green with this bowl, and arugula, chopped kale, microgreens or other fresh leafy greens can be substituted for the spinach.
• Tofu. My peanut tofu is so delicious in this recipe– you have to try it! Even if you think you don’t like tofu. More on that below.
• Chickpeas. To make this Buddha bowl incredibly nourishing and satisfying, I’m using a combo of both chickpeas and tofu for a double source of plant-based protein and fiber. As a dietitian, I’m on a mission to get all of us to eat more beans and adding in chickpeas to this bowl is an easy way to increase your bean intake.
• Peanut Sauce. Drinkable! This one is a workhorse in my kitchen, and shows up in these tofu spring rolls, farro salad and my tofu lettuce wraps.

How to Make

Make the tofu

Press, cube and bake the tofu. I highly recommend using a tofu press, especially if you make tofu often, as any easy way to remove the excess water. I use mine almost daily!

I prefer to cube the tofu for this buddha bowl recipe, but you can also slice into slabs or crumble.

Make the Sauce

Whisk together all of the ingredients for the peanut sauce. The sauce should be pourable but not as thin as a vinegarette. If you are using peanut butter with palm oil, then you may need to thin the sauce with a little hot water as peanut spread with oil is thicker than natural peanut butter.

Toss with Peanut Sauce

Once the tofu is baked, toss it with 1/2 of the peanut sauce to marinate. This is where so much of the flavor of the tofu develops! The hot tofu is covered with the sticky peanut sauce, which soaks up flavor and makes the tofu crispier when pan-fried later.

Crisp the Tofu in a Skillet

Once the tofu has marinated, add it to a skillet to finish cooking and to crisp up the edges. I add in a little extra oil here for crispy tofu, or sometimes I’ll air fry it when I’m in a hurry.

The technique shown here is foolproof in creating chewy, crispy chunks of tofu that aren’t drenched in oil.

Roast the Broccoli

While the tofu is cooking, toss the broccoli with either olive or sesame oil and roast until tender. I do this while I’m making the rice and preparing the tofu so that it’s all ready at the same time.

Assemble and Serve

Now that all of your components are ready, it’s time to combine. Layer into a bowl the cooked rice, cooked tofu, broccoli, chickpeas, carrots and broccoli. Then drizzle the remaining peanut sauce on top!

Expert Tips

This tofu is fantastic, and it is one of my favorite ways to serve tofu. Getting you to love tofu is one of the reasons I created my free 7-day Plant-Based Protein course and I also teach you how to make the best baked tofu and how to cook with tofu.

The marinade and pan-frying technique shown here is foolproof for creating chewy, crispy chunks of tofu that aren’t drenched in oil.

I often make a double batch to enjoy throughout the week in burritos, salads, or on its own as a snack.

Meal Prep Notes

To prep this Buddha Bowl recipe ahead of time, bake the tofu and marinate it in the peanut sauce, chop the broccoli, and cook the brown rice.

For a faster meal, saute the marinated tofu while you roast the broccoli, then assemble. This recipe can also be made completely ahead of time. Then, just reheat the warm items and toss with the fresh carrots and spinach. That’s how we did it when we used this recipe at rootberry!

Nutrition Notes

This tofu buddha bowl is a perfectly balanced meal with complex whole grains, protein, vegetables, and a fresh peanut sauce. They are flavorful and contain enough protein (20 g) and fiber (8 g) to keep me full for hours.

And yet, I’ve been a dietitian long enough to know that it’s easy to lose sight of the big picture regarding goals and resolutions related to eating better. Nutrition is a long game, and when I work with clients, I focus on sustainable choices that allow them to enjoy food more.

It’s almost impossible to have a healthy relationship with food with the words Master Cleanse, detox, diet or fasting. As a Registered Dietitian with over a decade of experience working with disordered eating clients, I can almost promise that those fads will leave you hungry, unsatisfied, and more hard on yourself.

There is an easier way. Eat until you are satisfied, enjoying each bite with acceptance and not punishment. Love food that loves you back. Fill your plate with colorful produce, lean protein, healthy fat, and complex carbs.

These vegan Buddha bowls are one of my favorite recipes that demonstrate this principle.