Low Calorie Tofu Bowls

Low Calorie Tofu Bowls

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!

Low Calorie Tofu Bowls

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

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

Low Calorie Tofu Bowls

Low Calorie Tofu Bowls

Low Calorie Tofu Protein Bowls

Lose Weight By Eating
These Low Calorie Tofu Bowls are just 316 calories each, and make the perfect plant based lunch or dinner.
Special Tip: Feel free to use your favorite rice, including brown, white, wild or cauliflower rice. The nutrition is based off the brown rice as shown.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 1 serving
Calories 316 kcal


  • 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


  • 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.


Serving: 3cupsCalories: 316kcalCarbohydrates: 35.6gProtein: 18.8gFat: 13.9gSaturated Fat: 2.5gCholesterol: 0mgSodium: 955mgPotassium: 780mgFiber: 7.1gSugar: 5.4gCalcium: 334mgIron: 5mg
Keyword Low Calorie Tofu Bowls, Tofu Protein Bowls
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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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Low Calorie Tofu Bowls