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Tofu meal prep bowl with vegetables and rice.
Deborah Rainford

Easy Jerk Spiced Tofu Meal Prep Bowls

4.50 from 6 votes
A perfect recipe for meal prepping healthy and delicious bowls featuring crispy tofu, roasted tender stem broccoli, and a refreshing pineapple salsa. This combination provides a balanced, nutrient-dense meal that is both flavorful and satisfying.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 3 Servings
Course: Lunch
Cuisine: African
Calories: 174
Ingredients Method Notes

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 Broccoli:
  • 1 bunch tender stem broccoli broccolini
  • 1 teaspoon olive oil
  • Sea salt to taste
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

Method
 

Prepare the Tofu:
  1. Wrap the tofu in cheesecloth and press for 5 minutes to remove excess moisture.
  2. Dice the tofu into 1-inch cubes and place them in a bowl.
  3. Add the jerk seasoning and vegetable oil to the tofu, tossing to coat evenly.
  4. Heat a skillet over high heat. Once hot, add the tofu in a single layer.
  5. Cook the tofu, turning to crisp each side, about 1 minute per side.
Roast the Broccoli:
  1. Preheat the oven to 425°F (220°C).
  2. Toss the tender stem broccoli with olive oil and sea salt.
  3. Spread the broccoli on a baking sheet and roast for about 10 minutes, until crispy and charred.
Make the Salsa:
  1. In a bowl, combine the chopped pineapple, diced red chili, lime zest, and juice.
  2. Season with salt to taste and mix well.
Assemble the Bowls:
  1. Divide cooked brown rice evenly among 3 microwave or oven-safe containers.
  2. Evenly distribute the crispy tofu and roasted broccoli over the rice.
  3. 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.