Tofu & Broccoli Peanut Protein Bowls – A Simple, Satisfying Weeknight Favorite

If you’re craving something hearty, fresh, and full of flavor, these Tofu & Broccoli Peanut Protein Bowls hit the spot. Think crisp tofu, tender-crunchy broccoli, and a creamy peanut sauce that ties everything together. It’s quick enough for a weeknight, but feels special and nourishing.

You can meal-prep it, mix up the grains, and make the sauce as spicy or mild as you like. Best of all, it’s the kind of meal that keeps you full without weighing you down.

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Tofu & Broccoli Peanut Protein Bowls – A Simple, Satisfying Weeknight Favorite

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the tofu and broccoli:
• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 tablespoons cornstarch
• 2 tablespoons neutral oil (avocado, canola, or grapeseed)
• 4 cups broccoli florets (about 1 large head)
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger (optional)
• Salt and black pepper, to taste
• For the peanut sauce:
• 1/3 cup creamy peanut butter
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar or lime juice
• 1 tablespoon maple syrup or honey
• 1 teaspoon toasted sesame oil
• 1–3 teaspoons sriracha or chili-garlic sauce (to taste)
• 3–5 tablespoons warm water to thin
• For serving:
• 2–3 cups cooked brown rice, jasmine rice, or quinoa
• 1 small carrot, ribboned or shredded
• 1 small cucumber, thinly sliced
• 2 green onions, thinly sliced
• Fresh cilantro, chopped (optional)
• Lime wedges
• Toasted peanuts or sesame seeds for crunch

Method

 

1. Press the tofu. Wrap the tofu in a clean kitchen towel and place a heavy skillet or a few cans on top for 15–20 minutes. This removes excess moisture and helps it crisp.
2. Cook the grain. While the tofu presses, cook your rice or quinoa according to package directions. Fluff and keep warm.
3. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, vinegar or lime, maple syrup, sesame oil, and sriracha. Add warm water a tablespoon at a time until smooth and pourable. Taste and adjust salt, heat, and tang.
4. Prep the veggies. Cut broccoli into bite-size florets. Slice cucumber, shred carrot, and chop herbs and green onions. Set aside.
5. Cube and coat the tofu. Cut pressed tofu into 3/4-inch cubes. Toss gently with cornstarch, a pinch of salt, and pepper until lightly coated.
6. Crisp the tofu. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add tofu in a single layer and cook 8–10 minutes, turning every couple of minutes, until golden and crisp on all sides. Transfer to a plate.
7. Cook the broccoli. In the same pan, add the remaining tablespoon of oil. Add broccoli and cook 3–4 minutes until bright green and just tender. Stir in garlic and ginger for 30–60 seconds until fragrant. Season with a pinch of salt.
8. Glaze (optional). Drizzle 2 tablespoons of the peanut sauce over the broccoli and tofu in the pan, tossing for 30 seconds to lightly coat without over-saucing.
9. Assemble the bowls. Add a scoop of rice or quinoa to each bowl. Top with tofu and broccoli. Add cucumber, carrot, green onions, and herbs. Spoon on more peanut sauce.
10. Finish and serve. Sprinkle with toasted peanuts or sesame seeds and add lime wedges. Serve warm with extra sauce on the side.

Why This Recipe Works

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This bowl balances textures and flavors in a way that keeps every bite interesting. Golden, crispy tofu gives a satisfying crunch that pairs with the creamy peanut sauce. Broccoli adds brightness and nutrients while staying tender and slightly crisp.

The sauce is rich but not heavy, with lime and soy to keep it lively. And because it’s built in parts, you can swap sides and toppings to match your pantry or mood.

Ingredients

• For the tofu and broccoli:
• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 tablespoons cornstarch
• 2 tablespoons neutral oil (avocado, canola, or grapeseed)
• 4 cups broccoli florets (about 1 large head)
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger (optional)
• Salt and black pepper, to taste
• For the peanut sauce:
• 1/3 cup creamy peanut butter
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar or lime juice
• 1 tablespoon maple syrup or honey
• 1 teaspoon toasted sesame oil
• 1–3 teaspoons sriracha or chili-garlic sauce (to taste)
• 3–5 tablespoons warm water to thin
• For serving:
• 2–3 cups cooked brown rice, jasmine rice, or quinoa
• 1 small carrot, ribboned or shredded
• 1 small cucumber, thinly sliced
• 2 green onions, thinly sliced
• Fresh cilantro, chopped (optional)
• Lime wedges
• Toasted peanuts or sesame seeds for crunch

Step-by-Step Instructions

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1. Press the tofu. Wrap the tofu in a clean kitchen towel and place a heavy skillet or a few cans on top for 15–20 minutes. This removes excess moisture and helps it crisp.
2. Cook the grain. While the tofu presses, cook your rice or quinoa according to package directions.

   Fluff and keep warm.

3. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, vinegar or lime, maple syrup, sesame oil, and sriracha. Add warm water a tablespoon at a time until smooth and pourable. Taste and adjust salt, heat, and tang.
4. Prep the veggies. Cut broccoli into bite-size florets.

   Slice cucumber, shred carrot, and chop herbs and green onions. Set aside.

5. Cube and coat the tofu. Cut pressed tofu into 3/4-inch cubes. Toss gently with cornstarch, a pinch of salt, and pepper until lightly coated.
6. Crisp the tofu. Heat 1 tablespoon oil in a large nonstick skillet over medium-high.

   Add tofu in a single layer and cook 8–10 minutes, turning every couple of minutes, until golden and crisp on all sides. Transfer to a plate.

7. Cook the broccoli. In the same pan, add the remaining tablespoon of oil. Add broccoli and cook 3–4 minutes until bright green and just tender.

   Stir in garlic and ginger for 30–60 seconds until fragrant. Season with a pinch of salt.

8. Glaze (optional). Drizzle 2 tablespoons of the peanut sauce over the broccoli and tofu in the pan, tossing for 30 seconds to lightly coat without over-saucing.
9. Assemble the bowls. Add a scoop of rice or quinoa to each bowl. Top with tofu and broccoli.

   Add cucumber, carrot, green onions, and herbs. Spoon on more peanut sauce.

10. Finish and serve. Sprinkle with toasted peanuts or sesame seeds and add lime wedges. Serve warm with extra sauce on the side.

Keeping It Fresh

Store cooked tofu, broccoli, grain, and sauce in separate containers for up to 4 days. Keep the sauce in a jar and thin with a splash of water if it thickens in the fridge.

Assemble bowls just before eating for the best texture. For reheating, warm tofu and broccoli in a skillet to revive crisp edges, then add fresh toppings for crunch. If meal-prepping, pack cucumber and carrot separately to keep them crisp.

Why This is Good for You

These bowls deliver a balanced mix of protein, fiber, and healthy fats.

Tofu provides complete plant-based protein and iron. Broccoli adds vitamins C and K, along with gut-friendly fiber. Peanut butter brings heart-healthy fats that promote satiety and steady energy.

Using brown rice or quinoa adds complex carbs for staying power without the afternoon slump.

Pitfalls to Watch Out For

• Wet tofu won’t crisp. Press it well and don’t overcrowd the pan.
• Overcooked broccoli gets mushy. Pull it while it’s still bright green and tender-crisp.
• Too-thick sauce can overwhelm. Thin with warm water and taste as you go.
• Skimping on seasoning. Add salt, acid (lime or vinegar), and heat to keep flavors vibrant.
• Using high heat with sugary sauces. If you glaze in the pan, do it right at the end to avoid burning.

Variations You Can Try

• Extra veggies: Add snap peas, bell peppers, or shaved red cabbage.
• Different grains: Try farro, cauliflower rice, or soba noodles.
• Nut-free: Swap peanut butter for sunflower seed butter and use seeds instead of peanuts.
• Spicy-crunchy: Add chili crisp on top or a pinch of red pepper flakes to the sauce.
• Oven-baked tofu: Toss tofu with oil, cornstarch, salt, and pepper; bake at 425°F (220°C) for 20–25 minutes, flipping once.
• Air fryer option: 400°F (205°C) for 12–15 minutes, shaking halfway, until crisp.
• Extra protein: Add edamame or a soft-boiled egg if not strictly vegan.

FAQ

Can I make the sauce ahead of time?

Yes. The peanut sauce keeps well in the fridge for up to 1 week. It will thicken as it chills, so whisk in a bit of warm water to loosen it before serving.

What’s the best way to press tofu without a press?

Wrap tofu in a clean towel, place it on a plate, and set a heavy skillet or a couple of cans on top.

Let it sit for 15–20 minutes. Pat dry before cubing.

How can I make this gluten-free?

Use tamari or coconut aminos instead of soy sauce and confirm your cornstarch and other ingredients are certified gluten-free. Pair with rice or quinoa.

Can I use frozen broccoli?

Absolutely.

Add it straight to a hot pan with a touch of oil. Cook off excess moisture until tender and lightly browned before adding garlic and ginger.

What if I don’t like peanut butter?

Swap with almond or cashew butter for a similar profile, or go nut-free with sunflower seed butter. Adjust sweetness and acidity to taste.

How do I keep the tofu from sticking?

Use a well-heated nonstick or seasoned cast-iron pan and don’t flip too early.

Let the tofu develop a crust before turning. A thin, even layer of oil helps.

Can I serve this cold?

Yes. It works well as a chilled lunch bowl.

Keep the tofu and broccoli cooked but slightly underdone, then toss with cool grains and fresh toppings right before eating.

In Conclusion

Tofu & Broccoli Peanut Protein Bowls are simple, flexible, and seriously satisfying. With crispy tofu, bright greens, and a lively peanut sauce, they check every box for flavor and nutrition. Make them your own with swaps, extra veggies, and the spice level you like.

Keep the components on hand, and you’ve got a fast, wholesome meal any night of the week.