If you’re looking for a flavorful plant-based dinner, these vegan Tofu Poke Bowls are an excellent choice. They recreate the fresh, savory profile of a classic poke bowl by swapping sushi-grade fish for marinated tofu, creating a high-protein, budget-friendly meal that’s easy to make and delicious.
Tofu Poke Bowl
I’ve had many requests for more plant-based recipes, and this tofu poke bowl is one I keep coming back to. Traditional poke bowls are typically built with tuna, shrimp, or other fish served over rice or greens with fresh vegetables and a savory sauce. This vegan version preserves those bright flavors using extra-firm tofu marinated in garlicky soy and seared until golden. It’s satisfying, packed with protein, and simple enough for weeknights.
Why this recipe works
Tofu is essentially a blank canvas that soaks up whatever flavors you pair it with. Pressing it removes excess water so it crisps nicely when cooked, while a short soy-garlic marinade gives it the savory backbone that makes a poke bowl so craveable. Cornstarch helps build a crisp exterior, and finishing the cubes with the remaining marinade ensures each bite remains flavorful.
Ingredients
- Tofu: 1 (14-ounce) package extra-firm tofu, drained and pressed
- Soy sauce: 1/4 cup reduced-sodium soy sauce or gluten-free tamari (plus extra for drizzling, optional)
- Garlic: 4 cloves, crushed or finely minced
- Scallions: 2, chop and keep whites and greens separate
- Cornstarch: 1/2 tablespoon
- Sesame oil: 1 tablespoon for cooking
- Greens: 2 cups mixed greens (or spinach, arugula)
- Rice: 1 cup cooked brown rice (or substitute white rice or quinoa)
- Vegetables: 1/2 medium cucumber, diced; 1/2 cup shelled edamame; 2 ounces avocado, sliced
- Garnish: Sesame seeds and scallion greens
- Sauce (optional): Sriracha mayo or straight sriracha (use vegan mayo to keep the bowl vegan)
Prep and cooking times
- Prep: 10 minutes (plus pressing time)
- Marinade time: at least 30 minutes
- Cook time: 10 minutes
- Total time: about 50 minutes
- Yield: 2 servings (1 bowl per serving)
How to prepare the tofu
- Press and dry: Place the drained tofu on a plate lined with paper towels or a clean tea towel. Cover with another towel and set a heavy pan on top for 10–20 minutes to press out excess moisture. Dry tofu crisps best.
- Cut: Slice the block in half lengthwise, then lay flat and cut into 32 small, even cubes. Arrange in a single layer in a shallow container for marinating.
- Marinate: Combine soy sauce and garlic. Pour about half the marinade over the tofu, flipping gently so each cube is coated. Marinate at least 30 minutes to let the flavor penetrate.
How to make Tofu Poke Bowls
- Prep cucumber and scallions: Peel and dice the cucumber. Chop the scallions, separating whites from greens. Toss the cucumber and scallion whites with about 2 teaspoons of the remaining marinade and set aside.
- Coat tofu: Lightly toss the marinated tofu cubes with cornstarch so each cube has a thin, even coating.
- Cook tofu: Heat sesame oil in a large skillet over high heat. Add the tofu and cook 2–3 minutes on the first side until browned, then flip and brown all sides until golden and slightly crisp. Toss cooked tofu with the remaining marinade for extra flavor.
- Assemble bowls: In shallow bowls, layer greens, rice, edamame, cucumber/scallion mixture, avocado, and the cooked tofu. Garnish with scallion greens, sesame seeds, and sriracha mayo or sriracha if you like heat.
Meal prep and storage
Cooked tofu keeps up to four days in the refrigerator in an airtight container. For packed lunches, store tofu and rice together, and keep cucumbers, scallions, edamame, and greens in separate containers to maintain texture. Slice avocado just before serving to avoid browning.
Variations and tips
- Protein swap: If you want a non-vegan option, swap tofu for diced tuna or shrimp prepared as you prefer.
- Grain options: Swap brown rice for white rice, sushi rice, or quinoa.
- Veg additions: Add shredded carrots, cabbage, or pickled vegetables for extra crunch and color.
- Fruit: Diced mango or pineapple adds a sweet contrast that pairs well with the savory marinade.
- Spice: Fresh sliced jalapeño or pickled chiles add heat and brightness.
- Toppings: Sprinkle furikake, crumbled nori, or crushed roasted seaweed for more umami.
Notes
If you want this bowl to remain fully vegan, use vegan mayonnaise mixed with sriracha for the spicy mayo topping.
Nutrition (per bowl)
- Calories: 520 kcal
- Protein: 29 g
- Carbohydrates: 47 g
- Fat: 24 g
- Fiber: 12 g
- Sodium: approximately 956 mg
- Sugar: 5 g
These tofu poke bowls are a versatile, nutritious option for lunches or dinner. Pressing the tofu, marinating it well, and finishing with crisp, fresh vegetables creates a satisfying bowl that both vegans and non-vegans will enjoy.