Tofu Protein Power Bowls – Meal Prep

with a tangy orange-ginger dressing
icon 40 min
tofu protein power bowls © foodspring

Coating tofu in instant oats and panko and baking it creates a deliciously crisp crust with a soft centre. It’s such a delicious and easy way to prepare this vegan protein source and works so well in many different recipes. In these tofu protein power bowls, the crispy baked tofu is paired with cabbage, carrot, quinoa and edamame beans for a high-protein, vegan-friendly meal prep lunch! The orange dressing is made with whole blended oranges which makes the sauce nice and thick whilst also keeping that all important fibre!


4 Persons


  • 2 medium
    oranges (around 350g)
  • 7 g
    fresh ginger
  • 1 clove
    garlic, peeled
  • 1 tbsp
    maple syrup
  • 1 tsp
    apple cider vinegar
  • 2 tbsp
    soy sauce


  • 450
    firm tofu
  • 1 tbsp
    soy sauce
  • 1 tbsp
    Coconut oil
  • 1 tbsp
    Instant Oats
  • 2 tbsp
    panko breadcrumbs


  • 180 g
    dry quinoa
  • 500 ml
    vegetable stock
  • 0.25
    red cabbage, shredded
  • 2
    carrots, shredded
  • 200 g
    cooked edamame beans
  • 4
    spring onions, thinly sliced


  • 1

    Preheat the oven to 180°C fan (350°F).

  • 2

    Drain the tofu and wrap in a clean tea towel. Place onto a plate with a cutting board on top and weigh down with a couple of cookbooks. Leave to drain for 30 minutes. Unwrap the pressed tofu and cut into 3cm chunks.

  • 3

    Toss the tofu chunks in a bowl with the oil and soy sauce then add the instant oats and breadcrumbs, tossing to combine. Spread out on a lined baking tray and bake for 30-40 minutes until darkened and crispy.

  • 4

    Meanwhile, peel the oranges (or use a knife to cut the skin u0026 pith off). Add the whole oranges to a blender with the remaining sauce ingredients. Blend until smooth.

  • 5

    Place the quinoa and stock into a pot. Bring to the boil then turn head down to low, simmer for 15 minutes until water is almost fully absorbed. Remove from the heat, cover with a lid, let stand for 5 minutes to absorb the remaining liquid. Uncover and spread out on a plate then let cool for at least 5 minutes.

  • 6

    Divide the quinoa between 4 bowls (or lunchboxes). Top with the crispy tofu, cabbage, carrots, edamame and spring onions. Either drizzle the sauce on top or divide between 4 small containers and place each one into a lunch box.

  • 1
Free Body Check
Want to improve your nutrition? Our Body Check will help!
  • Personal BMI Calculation
  • Helpful nutrition advice
  • Products to help hit your goal
Get started

Read more about

Recipe Overview

Total time
40 min

Nutritional value, per portion

521 kcal