How to Make the Perfect Teriyaki Tofu Rice Bowl
Japanese · Medium · 45 min · 4 servings
This teriyaki tofu rice bowl is a satisfying and protein-packed dairy free dinner that is completely plant-based. Crispy baked tofu is glazed in a sweet and savory homemade teriyaki sauce and served over a bed of steamed brown rice with fresh vegetables.
Why this recipe works
This Teriyaki Tofu Rice Bowl recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 45 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 400 calories with 18g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 2 blocks extra-firm tofu, pressed and cubed
- 4 tablespoons soy sauce or tamari
- 2 tablespoons maple syrup
- 1 tablespoon fresh ginger, grated
- 2 cups cooked brown rice
- 2 cups steamed broccoli florets
Step by step instructions
Step 1: Press and Bake the Tofu
Preheat oven to 400 degrees Fahrenheit. Toss the cubed tofu with 1 tablespoon of soy sauce and a drizzle of oil. Spread on a parchment-lined baking sheet and bake for 25 minutes, flipping halfway, until golden and crispy.
Step 2: Make the Teriyaki Sauce
While the tofu bakes, combine the remaining soy sauce, maple syrup, and grated ginger in a small saucepan over medium heat. Simmer for 3 to 4 minutes, stirring, until the sauce thickens slightly.
Step 3: Glaze the Tofu
Remove the baked tofu from the oven and transfer it to the saucepan with the teriyaki glaze. Toss to coat every piece evenly and let it absorb the sauce for 2 minutes.
Step 4: Assemble the Bowls
Divide the cooked brown rice among four bowls. Top each with glazed teriyaki tofu and steamed broccoli. Drizzle any remaining sauce over the bowls and garnish with sesame seeds if desired.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- maple syrup → agave syrup or honey for a similar sweetness level
- broccoli → snap peas, edamame, or shredded carrots for variety
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not pressing the tofu before cooking traps moisture and prevents it from getting crispy
- Making the teriyaki sauce too thin by not simmering it long enough means it will not cling to the tofu
Nutrition facts
Per serving: 400 calories, 18g protein, 56g carbs, 12g fat, 6g fiber.
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