Easy Jerk Spiced Tofu Meal Prep Bowls
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These tofu meal prep bowls are perfect for quick, healthy meals all week! They're delicious and easy to make, with crispy tofu, roasted broccoli, and zesty pineapple salsa.
For more easy meal prep recipes, check out my Greek baked salmon and my sheet pan chicken and potatoes.
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⭐️ Why this recipe works
- Flavor-packed Tofu: The jerk seasoning adds a bold, spicy kick to the tofu, making it a standout protein choice.
- Nutrient-dense Ingredients: Broccoli and pineapple provide a wealth of vitamins and minerals, ensuring a balanced meal.
- Crispy Texture: The method of pressing and frying the tofu results in a crispy exterior, enhancing the texture contrast in the bowl.
🧾 Ingredient notes
- Jerk seasoning: Adds a spicy, aromatic flavor to the tofu.
- Firm or extra firm tofu: The main protein component, either smoked or plain.
- Tender stem broccoli (broccolini): Provides a nutrient-rich vegetable side.
- Pineapple: Adds sweetness and a refreshing taste to the salsa.
- Red chili: Introduces a spicy element to the salsa.
- Lime zest and juice: Provides acidity and brightness to the salsa.
- Cooked brown rice: Forms the base of the bowl, offering fiber and carbohydrates.
For precise measurements and additional ingredients, refer to the recipe card at the bottom of the page.
👩🏻🍳 Here's how to make it
Easy Jerk Spiced Tofu Meal Prep Bowls recipe step-by-step
- Press the Tofu: Wrap the tofu in cheesecloth and press for 5 minutes to remove excess moisture.
- Prepare Tofu for Cooking: Dice the tofu into 1-inch cubes and place them in a bowl. Add jerk seasoning and vegetable oil, tossing to coat evenly.
- Cook the Tofu: Heat a skillet over high heat. Once hot, add the tofu in a single layer. Cook the tofu, turning to crisp each side, about 1 minute per side.
- Preheat Oven: Preheat the oven to 425°F (220°C).
- Prepare Broccoli: Toss tender-stem broccoli with olive oil and sea salt. Spread the broccoli on a baking sheet.
- Roast Broccoli: Roast broccoli for about 10 minutes until crispy and charred.
- Make Salsa: In a bowl, combine chopped pineapple, diced red chili, lime zest, and juice. Season with salt to taste and mix well.
- Assemble Bowls: Divide cooked brown rice evenly among 3 microwave or oven-safe containers. Evenly distribute crispy tofu and roasted broccoli over the rice. Top each bowl with a generous portion of pineapple salsa.
📖 Substitutions and variations
- Tofu: Swap tofu with tempeh or chickpeas for a different protein source.
- Broccoli: Use cauliflower or asparagus instead of broccoli.
- Salsa: Substitute pineapple with mango or papaya for a different tropical flavor.
- Grains: Replace brown rice with quinoa or cauliflower rice for a low-carb option.
💡 Chef's Guide: Expert Tips
Drawing from a decade in Michelin-starred kitchens and Cordon Bleu training, here are my top tips for recipe success.
- Crispy Tofu Secret: To get extra crispy tofu, toss the cubed tofu in a bit of cornstarch before frying. This helps create a golden, crispy crust.
- Flavor Boost: Add a splash of coconut aminos or soy sauce to the cooked brown rice for added umami flavor.
🍯 Storing and reheating leftovers
- Fridge: Store the cooled tofu meal prep bowls in airtight containers in the fridge for up to 4 days.
- Reheat: Reheat in the microwave for 2-3 minutes or until heated through, or warm in an oven-safe dish at 350°F (175°C) for 10-15 minutes.
❓Recipe FAQ's
You can make your own jerk seasoning using a mix of allspice, thyme, cayenne pepper, cinnamon, nutmeg, and black pepper, or you prefer another seasoning blend.
This meal is also delicious when eaten cold, making it a great option for on-the-go lunches.
If you don't have a tofu press, you can place the tofu between two plates and weigh it down with a heavy object, such as a cast iron skillet or a can of beans.
Yes, you can bake the tofu and broccoli without oil. Use a non-stick baking mat or parchment paper and season as desired.
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Easy Jerk Spiced Tofu Meal Prep Bowls
Ingredients
For the Crispy Tofu:
- 2 tablespoons vegetable oil
- 1 tablespoon jerk seasoning
- 10 oz block of firm or extra firm tofu (smoked or plain)
For the Salsa:
- ½ pineapple, chopped
- 1 small red chili, diced
- Zest and juice of 1 lime
- Salt, to taste
For the bowls
- 3 cups cooked brown rice
Instructions
Prepare the Tofu:
- Wrap the tofu in cheesecloth and press for 5 minutes to remove excess moisture.
- Dice the tofu into 1-inch cubes and place them in a bowl.
- Add the jerk seasoning and vegetable oil to the tofu, tossing to coat evenly.
- Heat a skillet over high heat. Once hot, add the tofu in a single layer.
- Cook the tofu, turning to crisp each side, about 1 minute per side.
Roast the Broccoli:
- Preheat the oven to 425°F (220°C).
- Toss the tender stem broccoli with olive oil and sea salt.
- Spread the broccoli on a baking sheet and roast for about 10 minutes, until crispy and charred.
Make the Salsa:
- In a bowl, combine the chopped pineapple, diced red chili, lime zest, and juice.
- Season with salt to taste and mix well.
Assemble the Bowls:
- Divide cooked brown rice evenly among 3 microwave or oven-safe containers.
- Evenly distribute the crispy tofu and roasted broccoli over the rice.
- Top each bowl with a generous portion of pineapple salsa.
Notes
- Tofu Pressing: If you don’t have cheesecloth, you can press the tofu using a clean kitchen towel or paper towels.
- Cooking Tofu: Ensure the skillet is hot before adding the tofu to achieve maximum crispiness.
- Broccoli: Keep an eye on the broccoli while roasting to prevent burning. Adjust roasting time as needed.
- Meal Prep: These bowls can be stored in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
- Customization: For variety, add other vegetables or grains to your bowls.
Nutrition
Meet the Chef!
Hi, I'm Debs. Cordon Bleu trained chef and recipe developer. I help you get incredible dinners on the table fast with fool-proof recipes and step-by-step instructions along with tips and tricks that I've learned over a 10-year career in professional kitchens.
This was super yummy and really easy to make. Love it! Will definitely be a staple for us now.
could we add rice to this recipe?
You sure can!
Me too! I get so bored of a meal day after day, but this looks delicious. I keep jumping on and off the meal prep bandwagon so I'll get back on for this recipe. ha!
I'm with you... I'm not into having the same thing for 5 days in a row, 3 is about my limit. This whole meal prep phenom makes me laugh. I've been cooking a big meal on Sundays so me/my husband can have work lunches (or dinner leftovers) for a few days forever (like long before I started my blog. Now blog leftovers generally replace that practice for me). I think lots of people do the same. Now we call it "meal prep". Sigh. Whatever makes people interested, I guess. 😛 These crispy tofu bowls look GOOD!
Idk, I love meal prep because I'm not picky (I can easily eat the same lunch for 5 days) and it's SO much easier to just cook once on Sunday. I hate making lunches the night before, it feels like such a waste of time & energy, and spending like 5 hours in the kitchen once a week can be a lot of fun. Put on some good music, make a day of it, you know? I grew up with leftovers, but I think the main difference honestly is just in the packing. I bought five lunch containers and now all I have to do is get them into my car in the morning. Stack n' go 🙂 I am fully on board with any practice that simplifies my day-to-day.
Hi A! Thanks so much for the comment. I love that you spend a few hours in the kitchen on a Sunday and get the tunes on and do a ton of prep! It's such a smart way to do it. Definitely having lunch containers as you do is a game changer, right?! I absolutely love mine, I just need to do the meal prep more often. When I do it, I feel so organized, and when I don't, the days can seem a little chaotic! Hope you love this recipe!