Spicy Tofu & Rice Bowls

Name: Spicy Tofu & Rice Bowls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 5 servings
Ingredients: 2 blocks (14 oz each) extra-firm tofu, drained, pressed, and cubed; 3 cups cooked jasmine rice; 3 tablespoons gochujang (Korean chili paste); 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon rice vinegar; 1 tablespoon maple syrup; 1 large carrot, julienned; 1 cup shredded red cabbage; 2 green onions, sliced; 1 tablespoon sesame seeds; 2 tablespoons cornstarch

Crispy baked tofu tossed in a gochujang glaze over fluffy rice with pickled vegetables — a budget-friendly Korean-inspired meal-prep bowl.

PROTEIN 20g

CALORIES 380

P:E RATIO 5.3

TIME 45m

YIELD 5

Colorful meal-prep bowl with crispy glazed tofu cubes, jasmine rice, shredded cabbage, and julienned carrots

P:E 5.3

ELITE DENSITY

2 blocks (14 oz each) extra-firm tofu, drained, pressed, and cubed 20G PROTEIN

3 cups cooked jasmine rice CARB BASE

3 tablespoons gochujang (Korean chili paste) FLAVOR

2 tablespoons soy sauce FLAVOR

1 tablespoon sesame oil FLAVOR

1 tablespoon rice vinegar FLAVOR

1 tablespoon maple syrup FLAVOR

1 large carrot, julienned PRODUCE

1 cup shredded red cabbage HIGH FIBER

2 green onions, sliced FLAVOR

1 tablespoon sesame seeds FLAVOR

2 tablespoons cornstarch PRODUCE

Storage: Refrigerate assembled bowls for up to 4 days. Tofu is crispiest on days 1–2. Rice and tofu can be frozen separately for up to 1 month.
Batching: The cornstarch coating is key to crispy tofu — don't skip it.
Reheat: Microwave for 2 minutes. For crispier tofu, reheat it separately in a toaster oven or air fryer at 375°F for 3–4 minutes.

EXECUTION STEPS

THE MACRO PREP

Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

THE MACRO PREP

Toss pressed and cubed tofu with cornstarch until evenly coated. Spread on the baking sheet in a single layer.

HIGH HEAT SEAR

Bake for 25–30 minutes, flipping halfway, until golden and crispy.

HIGH HEAT SEAR

While tofu bakes, whisk together gochujang, soy sauce, sesame oil, rice vinegar, and maple syrup in a small bowl.

STEP 5

Remove tofu from the oven and toss immediately with the gochujang glaze in a large bowl.

STEP 6

Assemble bowls: divide rice among 5 containers, top with glazed tofu, julienned carrot, shredded cabbage, and green onions.

STEP 7

Sprinkle each bowl with sesame seeds.

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Spicy Tofu & Rice Bowls

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

THE MACRO PREP

HIGH HEAT SEAR

HIGH HEAT SEAR

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS