Orange Tofu Bowls
SHOP HIGH PROTEIN VEGAN EBOOKS
Sweet, tangy, saucy—and packed with plant-based protein!
There’s just something comforting about a good stir fry, especially when it’s drenched in a sweet and zesty sauce. This Orange Tofu Bowl recipe is everything you love about takeout—minus the extra sugar, grease, and cost. It's quick, wholesome, meal-prep friendly, and tastes like you ordered it from your favorite Asian spot.
Plus, it’s high in plant-based protein and fiber, making it perfect for anyone looking to eat healthier without sacrificing flavor.
Makes: 3 servings
Per Serving:
579 calories | 11g fat | 84g carbs | 36g protein
Ingredients:
525g extra-firm tofu
2 tbsp tapioca starch (or sub cornstarch)
1 tbsp avocado oil (or any neutral oil)
1/4 cup liquid aminos or soy sauce
1/2 cup orange juice (fresh or concentrate)
3 tbsp coconut sugar
2 cloves garlic, finely chopped
2 tbsp orange zest
3 stalks green onions, chopped
1 cup dry or 3 cups cooked rice
3 cups broccoli florets
Instructions:
1. Cook your rice
Prepare 1 cup dry rice according to package instructions (I cooked mine for about 20 minutes).
2. Prep the tofu
Preheat oven to 375°F (190°C). Line a baking tray with parchment. Break the tofu into irregular, bite-sized chunks with your hands (don’t cube it—this gives more texture!).
In a bowl, toss tofu with the tapioca starch and oil until well-coated. Spread evenly on the baking tray and bake for 20 minutes, or until golden and crisp.
3. Make the orange sauce
In a small bowl, whisk together:
soy sauce (or aminos)
orange juice
coconut sugar
garlic
orange zest
4. Cook the tofu in the sauce
Once tofu is crispy, heat a large pan over medium. Pour in the sauce and warm it for 1–2 minutes. Add baked tofu and stir gently until the sauce thickens and coats the tofu beautifully—about 5–7 minutes.
5. Finish with green onions
Turn off the heat and stir in chopped green onions for a fresh crunch.
6. Steam the broccoli
Add broccoli florets to a pan with a couple inches of salted water. Cover with a lid and bring to medium heat. Steam until vibrant green and fork-tender—about 4–6 minutes.
Pro Tip: If you're meal prepping, slightly under-steam the broccoli so it stays crisp when reheated!
7. Assemble your bowls
Divide the rice, saucy tofu, and broccoli evenly between three containers. Let everything cool before sealing the containers to keep things fresh.
Ready to level up your plant-based meals?
If you’re focusing on high-protein, fiber-rich vegan meals this year, this recipe is a perfect start. It’s a delicious balance of taste, texture, and nutrition—and it’s 100% meal-prep friendly.
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💡 Note: Macros are estimated and may vary slightly depending on brands and substitutions.
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