These Low Calorie Tofu Bowls are just 316 calories and are packed with 18.8g of plant based protein! Perfect for lunch or dinner, these healthy tofu protein bowls also make a great meal prep!
Ingredients You’ll Need:
- Olive oil spray
- 4 oz extra firm tofu
- ½ cup cooked rice (brown, white, wild, or cauliflower)
- 1 carrot
- ¼ cup edamame
- ¼ cup frozen corn
- ¼ avocado sliced
- ¼ cup sprouts (or desired greens)
- 1 tablespoon low-sodium soy sauce (or gluten free Tamari)
- 1 tablespoon water
- 1 teaspoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 1 teaspoon fresh ginger
- 1 clove of garlic
Low Calorie Tofu Bowls
Healthy Tofu Bowl Meal Prep and Storage
Meal Prep: These are great hot or cold meal prep bowls. If enjoying them hot, wait to add the avocado and sprouts just before serving. You can also add the dressing/marinade to the rice to soak in and keep the veggies and tofu from getting soggy.
Leftover Storage: Store leftovers in the fire for 4-5 days.
Reheating: You can reheat the bowls (less the avocado and sprouts) in the microwave for 1-2 minutes, or in a dry hot pan on the stovetop.
Low Calorie Tofu Bowls
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Low Calorie Tofu Protein Bowls
Ingredients
- Olive oil spray
- 4 oz extra firm tofu cubed
- ½ cup cooked rice brown, white, wild, or cauliflower
- 1 carrot shredded
- ¼ cup edamame
- ¼ cup frozen corn defrosted
- ¼ avocado sliced
- ¼ cup sprouts or desired greens
Marinade and Dressing:
- 1 tablespoon low-sodium soy sauce or gluten free Tamari
- 1 tablespoon water
- 1 teaspoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 1 teaspoon fresh ginger grated or minced
- 1 clove of garlic grated or minced
Instructions
- To a small bowl, combine the marinade ingredients and mix well.
- Heat a large skillet over medium high heat and spray with olive oil.
- Add the cubed tofu and cook, flipping, until browned (about 10 minutes).
- Add 1 tablespoon of the marinade to the tofu and toss well, cook for an additional 5 minutes until the tofu is caramelized.
- To a bowl of meal prep container add the rice, then top with carrot, edamame, corn, avocado, cooked tofu and greens.
- Drizzle over the remaining marinade and serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Tofu Bowls
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