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Tofu meal prep bowl with vegetables and rice.

Easy Jerk Spiced Tofu Meal Prep Bowls

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.
4.50 from 6 votes
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 3 Servings
Author: Deborah Rainford

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:

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

Calories: 174kcal | Carbohydrates: 23g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 49mg | Potassium: 216mg | Fiber: 4g | Sugar: 15g | Vitamin A: 884IU | Vitamin C: 72mg | Calcium: 147mg | Iron: 2mg
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