If you’re looking to consume more plant-based meals, this tofu rice bowl with a healthy Greek yogurt bang bang sauce offers all the benefits of a plant-based diet. If you’re not used to eating tofu, this is a great recipe to start with due to the crispy, crunchy texture… and who doesn’t love a sweet and spicy bang bang sauce?
The rice, vegetables, and crispy marinated tofu make this dish a filling, well-balanced meal. Further, the Greek yogurt in the sauce increases the protein content to 35 grams per serving! Meatless Mondays just got a little more delicious.
Why You’ll Want to Make This Tofu Rice Bowl
- Creamy, delicious, sweet and spicy: Even if you’re not a fan of tofu, you might be after making this recipe. The tofu is super crispy and crunchy, and the healthy Greek yogurt bang bang sauce adds a sweet and spicy combo.
- There are proven health benefits to eating more plant-based meals: There’s a reason that plant-based diets are rising in popularity, and being recommended more by physicians. Research has shown that vegetarians and vegans have a lower risk of certain chronic diseases, and lower cholesterol. Even if you’re not a vegetarian, this could be a Meatless Monday idea.
- It’s a nutritious, well-balanced meal: With 35 grams of protein, 6 grams of fiber, and a great source of calcium, potassium, and iron.
INGREDIENTS
- 14 ounces of extra-firm tofu: Extra firm tofu is best type to get that crispy texture, which is needed to stand up to the creamy bang bang sauce. This texture is also more palatable if you’re not used to eating tofu!
- 2 cups of jasmine or brown rice: I used microwaveable rice packets, as this dish is a bit labor intensive and this just made it easier! However, any kind of rice would be great with this dish – or even a healthy, complex carb like quinoa.
- 3 cups of broccoli and 1-2 red bell peppers: A meal is never complete without a variety of veggies! The broccoli and the red bell pepper adds some bright color to this dish and provide a variety of anti-oxidants.
- Cornstarch: Coating the tofu in cornstarch prior to baking helps to create that crispy texture.
- Sesame seeds and green onions: for garnish.
- Olive oil, garlic powder, salt and pepper.
For the Bang Bang Sauce:
- 1/2 cup plain non-fat Greek Yogurt
- 1/4 cup sweet chili sauce
- 3-4 tablespoons of Sriracha
- Garlic Powder and onion powder, to taste.
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Tofu Rice Bowl Step By Step Instructions
This recipe requires the tofu to bake in the oven for about 25 minutes. If you have an air fryer, it can be ready in about 10 minutes at 400 degrees F – shaking the basket about halfway through!
- Remove the tofu from the package to drain. Place the tofu on a clean kitchen towel, then fold over the towel so it covers the tofu block. Place a heavy object, like a cutting board, on top. Allow this to press for 15-30 minutes.
2. Preheat the oven to 400 degrees F.
3. Once the tofu has drained, cut into even, bite-sized pieces.
4. Add the tofu to a bowl, and sprinkle in cornstarch. Using a spatula, gently toss to coat.
5. Spread out the tofu on a baking sheet lined with parchment paper.
6. Bake in the oven for 25 minutes, flipping halfway.
7. While the tofu is cooking, cut the broccoli and red pepper into bite-sized pieces (onion too, optional).
Heat a large saucepan or pot on medium heat. Add olive oil, and sauté the broccoli and red-bell pepper
until softened. Change heat to low or simmer until ready to eat. Add garlic powder, salt and pepper to taste.
8. Cook rice according to package directions.
9. Make the bang-bang sauce: Combine Greek yogurt, sweet chili sauce, and sriracha in a large bowl.
Stir to combine. Season with onion and garlic powder to taste.
10. Once the tofu is done cooking and has a crispy texture, take out of the oven. Pour the tofu into the large
bowl of bang bang sauce and stir to combine.
11. Serve the tofu over rice, and add vegetables to the tofu rice bowl. Sprinkle with sesame seeds and chopped green onions.
Drizzle with more bang bang sauce, and enjoy!
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Recipe Tips:
- It’s okay if the tofu crumbles a little while tossing with cornstarch. Do the best you can! It will still taste amazing.
- Use mini tongs or a spoon to flip over the tofu midway in the cooking process, or it’s even easier to just use your hands.
- For faster cooking and more convenience, use already prepared rice and already chopped veggies. You could even serve this with a package of frozen vegetables and throw that in the microwave. I love sweet chili sauce, so this recipe would be amazing if just the chili sauce were used for the sauce in replace of the bang bang sauce.
- You can leave tofu in the fridge to press overnight to save some time!
- For a lower carb meal, try this recipe with cauliflower rice.
Frequently Asked Questions
Are There Other Ways to Cook the Tofu Besides the Oven?
Heating a couple tablespoons of oil in a saucepan on medium-high heat and frying it also produces a crispy tofu. Or, you could try the air fryer! Set your air fryer to 400 degrees F, and cook for 10 minutes – shaking the basket after 5 minutes of cooking.
Does This Recipe Store Well in the Fridge for Leftovers?
To maintain the crispy texture of the tofu, it is best to keep the sauce on the side if making this dish for leftovers. Omit tossing the tofu in the sauce, and just drizzle the sauce over the dish when ready to eat.
However, it is not recommended to freeze this dish as the tofu will not maintain its crispy texture.
How Do I Make This Dish Allergen-Friendly?
Gluten-Free: Most sweet chili sauces are naturally gluten-free, however, select one that is certified gluten-free just to be sure. All other ingredients in this dish are gluten-free!
Dairy-Free and Vegan: Substitute the Greek yogurt with a plant-based yogurt.
Can I Make the Bang Bang Sauce Ahead of Time?
Yes, the bang bang sauce can be made up to a week in advance and stored in the fridge.
What Are Some Other Sauce Ideas for This Recipe?
This recipe would be delicious with just the sweet chili sauce itself. Other sauce ideas include: a sticky sesame Asian sauce, spicy honey garlic sauce, or a sweet and sour sauce.
Tofu Rice Bowl with Greek Yogurt Bang Bang Sauce {High Protein}
Ingredients
- 14 ounces extra-firm tofu
- 2 cups jasmine rice, or preferred grain
- 3 cups broccoli, chopped
- 1-2 red bell peppers, diced small
- 2 tablespoons cornstarch
- Green onion and sesame seeds, for garnish
- Olive oil
- Garlic powder, salt and pepper
Bang Bang Sauce
- 1/2 cup plain, non-fat Greek yogurt
- 1/4 cup sweet Chili sauce
- 3-4 tablespoons sriracha
Instructions
- Remove the tofu from the package to drain. Place the tofu on a clean kitchen towel, then fold over the towel so it covers the tofu block. Place a heavy object, like a cutting board, on top. Allow this to press for 15-30 minutes.
- Preheat the oven to 400 degrees F. Once the tofu has drained, cut into bite-sized pieces.
- Add the tofu to a bowl, and sprinkle in cornstarch. Using a spatula, gently toss to coat.
- Spread out the tofu on a baking sheet lined with parchment paper. Bake in the oven for 25 minutes, flipping halfway.
- With about 10-15 minutes left on the oven timer, cut the broccoli and red pepper into bite-sized pieces. Heat a large saucepan or pot on medium heat. Add olive oil, and sauté the broccoli and red-bell pepper until softened. Change heat to low or simmer until ready to eat. Add garlic powder, salt and pepper to taste. Cook rice according to package directions.
Make the Bang Bang Sauce
- Combine Greek yogurt, sweet chili sauce, and sriracha in a large bowl. Stir to combine. Season with onion and garlic powder to taste.Make adjustments to the sauce per your spice and flavor preference.
Assemble the Bowls
- Once the tofu is done cooking and has a crispy texture, take out of the oven. Pour the tofu into the large bowl of bang bang sauce and stir to combine. Serve the tofu over rice, and add vegetables to the tofu rice bowl.
- Sprinkle with sesame seeds and chopped green onions. Drizzle with more bang bang sauce, and enjoy!
Notes
- t’s okay if the tofu crumbles a little while tossing with cornstarch. Do the best you can! It will still taste amazing.
- Use mini tongs or a spoon to flip over the tofu midway in the cooking process, or it’s even easier to just use your hands.
- For faster cooking and more convenience, use already prepared rice and already chopped veggies. You could even serve this with a package of frozen vegetables and eliminate the need to cook them. I love sweet chili sauce, so this recipe would be amazing if just the chili sauce were used for the sauce in replace of the bang bang sauce.
- You can leave tofu in the fridge to press overnight to save some time!
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 478 |
| % Daily Value* | |
| Total Fat 15.1g | 19% |
| Saturated Fat 3g | 15% |
| Cholesterol 1mg | 0% |
| Sodium 669mg | 29% |
| Total Carbohydrate 53.2g | 19% |
| Dietary Fiber 6.9g | 25% |
| Total Sugars 11g | |
| Protein 35.5g | |
| Vitamin D 0mcg | 1% |
| Calcium 819mg | 63% |
| Iron 7mg | 40% |
| Potassium 867mg | 18% |
Enjoy!
Although more labor intensive than I prefer, this tofu rice bowl makes for a healthy, well-balanced plant-based meal. The more you try and make crispy tofu, the easier it gets. It doesn’t always look super pretty when cooking it – but when paired with a really tasty sauce it’s delicious!
Thank you! Always looking for high protein vegetarian recipes- they’re hard to find! Adding Greek yogurt to the sauce is smart.