Sheet-Pan Spicy Peanut Tofu Meal Prep Bowls
Tearing the tofu into craggy pieces instead of cubing it gives these meal-prep bowls maximum surface area for the spicy peanut sauce to cling to. By roasting the soy-marinated tofu and crisp snap peas on the same sheet pan, you skip the messy stovetop frying while building four days of deeply flavorful, easy-to-reheat lunches.
- Total Time40 minutes
- Yield4 bowls (serves 4) 1x
Ingredients
Scale
Sheet-Pan Tofu and Snap Peas
- 1 (16-oz) block extra-firm tofu, drained and patted dry (450g)
- 2 Tbsp soy sauce or tamari
- 1 Tbsp toasted sesame oil
- 1 Tbsp maple syrup
- 2 cloves garlic, finely minced
- 8 oz sugar snap peas, strings removed (225g)
- 1 tsp neutral oil (such as avocado or canola)
Sesame Rice
- 1 cup jasmine rice, rinsed well (190g)
- 1 1/2 cups water (350ml)
- 1/2 tsp kosher salt
- 1 Tbsp toasted sesame oil
Spicy Peanut Sauce
- 1/3 cup natural creamy peanut butter (80g)
- 2 Tbsp soy sauce or tamari
- 1 Tbsp rice vinegar
- 1 Tbsp maple syrup
- 1 Tbsp sriracha
- 1 tsp freshly grated ginger
- 3–4 Tbsp warm water
To Serve
- 2 green onions, thinly sliced
- 2 Tbsp roughly chopped peanuts or toasted sesame seeds
Instructions
- Cook the rice: In a medium saucepan, combine the rinsed jasmine rice, water, and kosher salt. Bring to a boil over medium-high heat, then reduce the heat to the lowest setting, cover tightly, and simmer for 15 minutes. Remove from heat and let sit, covered, for 10 minutes. Fluff with a fork and gently fold in the toasted sesame oil. Set aside to cool slightly.
- Preheat and prep the tofu: Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper. Instead of cubing the tofu, use your hands to tear it into irregular, 1-inch bite-sized chunks (the rough edges will crisp up beautifully).
- Marinate the tofu: In a medium bowl, whisk together the soy sauce, toasted sesame oil, maple syrup, and minced garlic. Add the torn tofu and toss gently until all the liquid is absorbed. Spread the tofu onto one half of the prepared baking sheet. Bake for 15 minutes.
- Roast the snap peas: While the tofu bakes, toss the snap peas in the same bowl you used for the tofu, adding 1 teaspoon of neutral oil to lightly coat them. After the tofu has baked for 15 minutes, remove the pan from the oven, add the snap peas to the empty half of the sheet, and return to the oven for 8 to 10 minutes. The tofu should be browned at the edges and the snap peas crisp-tender and bright green.
- Whisk the peanut sauce: In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, maple syrup, sriracha, and grated ginger. Whisk in the warm water, 1 tablespoon at a time, until the sauce reaches a smooth, pourable consistency.
- Assemble the meal prep bowls: Divide the warm sesame rice equally among four airtight food storage containers. Top each with a portion of the roasted tofu and snap peas. Garnish with sliced green onions and chopped peanuts or toasted sesame seeds. Portion the spicy peanut sauce into four separate small condiment containers.
Notes
- Why it works: Tearing the tofu creates porous, uneven edges that absorb the marinade instantly and crisp up in the oven far better than flat knife cuts, while giving the thick peanut sauce more texture to grip.
- Make-ahead and storage: Let the rice, tofu, and vegetables cool completely before sealing the containers to prevent condensation from making the snap peas soggy. Store in the refrigerator for up to 4 days.
- Reheating: Microwave the main container uncovered for 90 seconds, or until warmed through, before drizzling the cold peanut sauce over the top.
Nutrition (per serving — estimates)
Calories: 540 | Total Carbs: 58g (Fiber: 6g, Sugar: 12g) | Fat: 25g (Saturated: 4g) | Protein: 21g
Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep
- Method: Baked
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 540
- Sugar: 12g
- Fat: 25g
- Saturated Fat: 4g
- Carbohydrates: 58g
- Fiber: 6g
- Protein: 21g