High Protein Tofu Bowl with Bang Bang Sauce
If you’re looking to consume more plant-based meals, this high protein 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?
It’s a nutritious, high protein lunch or dinner with 35 grams of protein – basically unheard of for a plant-based meal! Plus, 6 grams of fiber, too.
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.
One tablespoon of soy sauce.
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‼️My pro tips are: use frozen veggies for convenience and already cooked rice so that all you have to do is bake the tofu! Already cooked and cooled rice is actually healthier for you, too, since this increases the resistant starch content – decreasing the glycemic index!
❤️Full recipe at ModeratelyMessyRD.com (search “tofu”), link in bio.
Directions
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. Or, cook in the air fryer at 380 degrees F for about 20 minutes, shaking the basket halfway!
Once the tofu has drained, cut into even, bite-sized pieces.
Add the tofu to a bowl along with soy sauce and gently mix. Then, 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 25-30 minutes, flipping halfway.
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.
Cook rice according to package directions. Or, save some time and dishes and use already cooked rice.
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.
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 or drizzle your tofu, veggie and rice bowl with the sauce! Best if consumed immediately or within 24 hours.
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If you're exploring plant-based meals or simply love a flavorful protein-rich dish, this high protein tofu bowl with bang bang sauce is a fantastic recipe to try. Using extra-firm tofu ensures a crispy texture that holds up well against the creamy, slightly spicy Greek yogurt-based bang bang sauce, delivering a satisfying crunch with every bite. Marinating the tofu in soy sauce and coating it with cornstarch before baking or air frying is a key step to achieving that perfect golden crispiness. Pairing tofu with nutrient-dense vegetables like broccoli and red bell pepper not only adds vibrant color but also introduces antioxidants and fiber, supporting a well-rounded meal. Incorporating jasmine or brown rice serves as a wholesome complex carbohydrate source; alternatively, quinoa can add extra protein and a different texture if preferred. One useful tip to boost nutritional benefits is to use pre-cooked and cooled rice, which increases resistant starch content and lowers the glycemic index—a helpful approach for blood sugar management. The bang bang sauce combines plain non-fat Greek yogurt with sweet chili sauce and Sriracha, yielding a delicious sweet and spicy balance without relying on heavy mayonnaise or cream. This sauce enhances the flavor profile, making the dish appealing even for those new to tofu. Seasoning with garlic and onion powder adds depth and complements the overall taste. For convenience, frozen veggies can be used without sacrificing nutrition or flavor, perfect for busy days. This recipe’s balance of macros—with 35 grams of protein and 6 grams of fiber per serving—makes it suitable for vegetarians, vegans (if substituting yogurt), and individuals seeking nutrient-dense, high-protein meals. Additionally, garnishing with sesame seeds and green onions contributes visual appeal and a subtle nutty aroma. Whether enjoyed freshly made or as a meal prep option within 24 hours, this tofu rice bowl offers a wholesome, delicious way to incorporate more plant-based proteins into your diet while enjoying bold flavors and satisfying textures.
