Meals · High Protein
Crispy Baked Tofu Buddha Bowl (37g Protein)
This plant-based buddha bowl delivers 37 grams of protein and 627 calories per serving. Cornstarch-coated tofu bakes crispy while edamame and brown rice provide complete protein. Fresh vegetables add crunch and a sesame-ginger dressing ties it together.
Nutrition per serving
- Protein
- 37 g
- Calories
- 627
- Carbs
- 81 g
- Fat
- 21 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp cornstarch
- 3 tbsp soy sauce
- 1.5 tsp sesame oil
- 1.5 cups cooked brown rice
- 1 cup edamame
- 2 cups broccoli florets
- 1 medium carrot
- 2 cloves garlic
- 1 tsp ginger
- 2 tbsp rice vinegar
- 1 tsp honey
- 1 tbsp sesame seeds
Steps
- Press tofu: wrap in clean kitchen towel and place heavy object on top for 15 minutes to remove excess moisture.
- Preheat oven to 425°F and line baking sheet with parchment paper.
- Cut tofu into 3/4-inch cubes. Toss with 2 tablespoons soy sauce, then coat with cornstarch.
- Spread tofu on baking sheet in single layer. Bake 25-30 minutes, flipping halfway, until golden and crispy.
- While tofu bakes, steam broccoli for 4-5 minutes until tender-crisp. Shred carrot into matchsticks.
- Make dressing: whisk remaining 1 tablespoon soy sauce, sesame oil, rice vinegar, minced garlic, grated ginger, and honey.
- Assemble bowls: divide brown rice between 2 bowls. Top with crispy tofu, edamame, broccoli, and carrots.
- Drizzle with sesame-ginger dressing and sprinkle with sesame seeds.
Why This Works
Pressing tofu removes surface moisture so cornstarch can adhere and crisp. At 425°F, the starch gelatinizes from residual water, then immediately dehydrates in dry heat. Creating a porous, crunchy crust. The Maillard reaction above 300°F browns the exterior while the interior stays tender. Combining tofu (complete protein) with edamame and brown rice gives you all nine essential amino acids: 16 grams from tofu, 9 grams from edamame, and 5 grams from rice per serving. (USDA #172475). delivering 17g protein per 100g.
Buddha Bowl Origins
Buddha bowls are an American creation inspired by Asian grain bowls. Not a traditional Asian dish. The name likely references a rounded, full belly or mindful eating practices. This version adapts the concept for high-protein needs, using tofu as the protein base instead of lighter vegetables.
Make It Your Own
Boost protein 4g: swap brown rice for quinoa. Add crunch with daikon radish or jicama instead of carrot. Both stay crisp longer than cucumber. For spicy: add gochugaru to the cornstarch coating (Korean technique). Make the dressing creamy by blending in 2 tablespoons tahini. Adds 3g protein and mimics restaurant-style sesame sauce. Skip honey for vegan; maple syrup works but agave keeps it neutral.
Sources Research-Backed
Frequently Asked Questions
How do I keep baked tofu crispy for meal prep?
Store tofu separately from wet ingredients. Refrigerate crispy tofu in an airtight container for up to 4 days. Re-crisp in a 400°F oven for 5-7 minutes or in an air fryer for 3 minutes. Assemble bowls just before eating to maintain texture.
Can I freeze crispy baked tofu?
Freeze pressed, uncooked tofu for better results. Up to 3 months. Freezing actually improves texture, making it chewier and more absorbent. Thaw, press again, coat with cornstarch, and bake fresh. Cooked crispy tofu loses its crunch when frozen.
Is this buddha bowl gluten-free?
Not as written. Soy sauce contains wheat. Substitute with tamari or coconut aminos for gluten-free. Cornstarch and all other ingredients are naturally gluten-free. Verify your edamame isn't processed on shared equipment with wheat.
How long should I press tofu?
Minimum 15 minutes, ideally 30 minutes. Wrap in paper towels and place a heavy object on top (cast iron pan, books, or canned goods). This removes surface moisture so cornstarch adheres properly and crisps in the oven.
