This Easy Tofu Rice Bowl with Peanut Sauce is a hands-off, high-protein, and fiber-rich dinner that delivers bold flavor in every bite using simple pantry ingredients.
For more easy bowl recipes, check out our easy Buddha bowl, chickpea shawarma bowl, cauliflower shawarma bowl, and Greek cauliflower bowl.
Why you’ll love this easy tofu bowl with peanut sauce!
We love rice bowls, but only when they actually make life easier. If a bowl takes more effort than lasagna, it has failed its job. That’s the problem we wanted to solve with this recipe. No endless components. No fancy sauces. Just good food, cooked simply, that tastes good from the first bite to the last.
This tofu rice bowl is designed so every bite is flavorful, not just the top layer. The tofu and vegetables roast together on one pan, then get mixed with the rice so nothing is bland or forgotten at the bottom of the bowl. The peanut sauce is whisked by hand, using everyday ingredients, and lightly coats everything without overpowering it.
Louise and I aren’t vegan, and we eat chicken and fish regularly. But over the past few years, we’ve been cooking with tofu occasionally — not for any trendy reason, but because it’s a reliable, complete source of protein with a neutral flavor that works beautifully in simple recipes like this one. It absorbs seasoning, roasts well, and feels satisfying without being heavy.
These days, it shows up on our table even more often than chicken, and it just feels good to eat this way. That’s why we’re excited to share this recipe — and many more like it — with you.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Firm or extra-firm tofu: roasts well and absorbs flavor. Substitute drained chickpeas for a chickpea rice bowl with a slightly nuttier bite.
- Carrots: turn sweet and tender in the oven. Swap with sweet potatoes, squash, or frozen carrot slices for a true sheet pan tofu dinner.
- Onion: adds savory depth as it roasts. Red onion or shallots work too.
- Olive oil: keeps everything moist and flavorful. Avocado oil or another neutral oil is fine.
- Reduced-sodium soy sauce: seasons the tofu and vegetables evenly. Tamari or coconut aminos are good alternatives.
- Paprika: adds warmth and color. Use smoked for deeper flavor or chili powder for mild heat.
- Garlic powder: easy, even seasoning. Onion powder works in a pinch.
- Peanut butter: creates a creamy, familiar sauce. Almond or cashew butter also work in this peanut tofu bowl.
- Lime juice, lemon juice, or vinegar: balances the richness. Use what you have.
- Maple syrup or honey: adds gentle sweetness. Brown sugar works too.
- Cooked rice: jasmine, basmati, or brown rice all fit this easy rice bowl recipe.
- Broccoli florets: fresh or frozen both work well, though fresh stays a bit crunchier. Swap with edamame, cauliflower, sliced cabbage, or green beans.
- Scallions or crushed peanuts: add crunch. Mango or pineapple bring a fresh contrast, if you like.
How to Make This Easy Tofu Rice Bowl
1. Roast the tofu and vegetables
Heat the oven to 430°F (220°C). Cook the rice if needed. We boil it in lightly salted water until tender, then drain and set aside.
Pat the tofu dry with kitchen paper, break it into bite-size pieces, and add it to a large baking sheet. Add the carrots, onion, olive oil, soy sauce, paprika, garlic powder, and a pinch of salt. Toss well so everything is evenly coated. Spread on a single layer.
Roast for about 25 to 30 minutes, until the carrots are tender, the onion caramelized, and the tofu golden around the edges.
2. Make the peanut sauce
While the tofu roasts, add the smooth peanut butter, soy sauce, lime juice, and maple syrup to a bowl. Whisk until smooth, adding a little water only if necessary until the sauce is easy to drizzle. If you’re using crunchy peanut butter, it’s best to blend the sauce until smooth.
3. Microwave the broccoli
Cut broccoli into bite-size pieces, put in a bowl, add 2 tablespoons of water, cover, microwave on high for about 3–4 minutes until crisp-tender. Drain excess water. Season with a pinch of salt.
4. Mix
Remove the baking sheet from the oven. Add the cooked rice and broccoli directly to the pan and toss gently so the rice picks up all the flavor from the roasted tofu and vegetables.
5. Serve
Spoon into bowls and drizzle with peanut sauce. Finish with scallions, crushed peanuts, or mango if you like.
Tips
- Tear the tofu, don’t cut it: the uneven edges roast better and hold on to more flavor.
- Slice the carrots thin: thin rounds cook at the same pace as the tofu and onion.
- Use a large baking sheet: overcrowding causes steaming instead of roasting.
- Reduced-sodium soy sauce works best: it keeps the flavors balanced and not overly salty.
- Thin the peanut sauce with water: a looser sauce coats the bowl more evenly.
- Mix the rice on the pan: this helps the rice absorb all the roasted flavor instead of staying plain.
Frequently Asked Questions
Yes. Chickpeas work very well here and turn this into a simple chickpea rice bowl with the same roasting method and seasoning.
You can roast the tofu and vegetables and cook the rice up to 3 days ahead. Store everything separately and assemble when ready.
No. A small bowl and a fork or whisk are enough, which keeps the recipe easy and low-effort, just like a good sheet-pan tofu dinner should be. That said, if you’re using crunchy peanut butter, blending the sauce will give you a smoother result.
Absolutely. Frozen broccoli works well and saves prep time. Just warm it and drain off any excess water before mixing it into the bowl. It won’t be quite as crisp as fresh, but it still tastes great once it’s mixed with the sauce.
Store leftovers in an airtight container in the fridge for up to 3 days. Keep the sauce separate if possible and add it just before serving.
More Easy Tofu Recipes
- Tofu mushroom soup
- Asian noodle salad
- BBQ tofu
- Tofu stir fry
- Tofu pasta
- Tofu tikka masala
- Fried tofu
- Marinated tofu
- Kung pao tofu
If you try this Tofu Rice Bowl Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Easy Tofu Rice Bowl with Peanut Sauce (Sheet-Pan Dinner)
Ingredients
- 15 ounces firm tofu or extra firm
- 2 medium carrots sliced into thin rounds
- 1 large onion sliced
- 3 tablespoons olive oil
- 2 tablespoons soy sauce reduced-sodium
- 2 teaspoons paprika sweet or smoked
- 1½ teaspoons garlic powder
- 3 cups broccoli florets fresh or frozen
For the Sauce
- ½ cup peanut butter creamy
- 3 tablespoons soy sauce reduced-sodium
- 3 tablespoons lime juice or lemon juice or vinegar
- 2 tablespoons maple syrup or honey
For Serving
- 2 cups cooked rice jasmine, basmati or brown
- 1 chopped scallion or crushed peanuts – you can add diced mango or pineapple for freshness (optional)
Instructions
- Preheat the oven to 430°F (220°C). Cook the rice if needed. We boil it in lightly salted water until tender, then drain.Pat 15 ounces firm tofu dry with kitchen paper. Break it into bite-size chunks and add to a large baking sheet.Add 2 medium carrots, 1 large onion, 3 tablespoons olive oil, 2 tablespoons soy sauce, 2 teaspoons paprika, 1½ teaspoons garlic powder, and a pinch of salt. Toss well. Spread on a single layer and bake for 25-30 minutes.
- While the tofu roasts, add ½ cup peanut butter, 3 tablespoons soy sauce, 3 tablespoons lime juice, and 2 tablespoons maple syrup to a bowl. Whisk until smooth. Add a little water until the sauce is easy to drizzle.Tip: If you’re using crunchy peanut butter, it’s best to blend the sauce until smooth.
- Put 3 cups broccoli florets in a bowl, add 2 tablespoons of water, cover, microwave on high for about 3–4 minutes or until crisp-tender. Drain excess water. Season with a pinch of salt.
- Remove the baking sheet from the oven. Add 2 cups cooked rice and broccoli directly to the pan. Toss gently so everything is evenly mixed.
- Spoon into bowls. Drizzle with peanut sauce and a squeeze of lime. Add scallions, peanuts, or diced mango if you like.
Notes
- Firm or extra-firm tofu → Drained canned chickpeas, white beans, or thick-sliced mushrooms
- Broccoli florets → Sliced cabbage, cauliflower, edamame, avocado, green beans, or snap peas
- Carrots → Sweet potatoes, butternut squash, bell pepper, or frozen carrot slices
- Onion → Red onion, shallots, bell pepper
- Olive oil → Avocado oil, sunflower oil, or any neutral cooking oil
- Reduced-sodium soy sauce → Substitute salt, tamari or coconut aminos
- Paprika → Smoked paprika, chili powder, or a pinch of cumin
- Garlic powder → Onion powder or a small grated garlic clove
- Peanut butter → Almond butter, cashew butter, or sunflower seed butter
- Lime juice, lemon juice, or vinegar → Rice vinegar or white wine vinegar
- Maple syrup or honey → Brown sugar or agave syrup
- Cooked rice → Brown rice, basmati, jasmine, or cooked quinoa
- Scallions or crushed peanuts → Sesame seeds, chopped cilantro, or diced mango or pineapple
- Tear the tofu for better browning and flavor
- Slice carrots thin so everything cooks evenly
- Use a large pan to avoid steaming
- Choose reduced-sodium soy sauce for balance
- Thin the sauce so it coats, not clumps
- Mix the rice on the pan so it picks up flavor
- Store leftovers airtight in the fridge for up to 3 days
Nutrition
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