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These Roasted Tofu Veggie Bowls combine baked tofu, colorful roasted veggies, fluffy rice, and a creamy sunflower sauce for an easy vegan dinner! Perfect for meal prep or busy weeknights, these tofu rice bowls are flavorful, healthy, and completely customizable.

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I will never say no to a good bowl recipe, especially when it involves crispy tofu and a really good sauce. These Roasted Tofu Veggie Bowls are colorful, satisfying, and surprisingly low-effort — toss the tofu and veggies into the oven, cook up some rice, and voilà: you have a healthy dinner ready to enjoy!

I love pretty much everything about this recipe, but the creamy sunflower sauce is the real star of the show. It’s creamy, savory, a little sweet, and packed with flavor from garlic, ginger, soy sauce, and rice vinegar. I think I could drizzle it over just about anything (or even eat it straight from the spoon).

These bowls are also endlessly customizable, which makes them perfect for cleaning out the fridge. Swap in whatever veggies you have on hand, change up the grain, or pile on your favorite toppings. They’re great for an easy weeknight dinner, and the leftovers make a delicious lunch the next day.

Give these Roasted Tofu Veggie Bowls a try and leave a comment to let me know how it turns out!

Why you’ll love these Roasted Tofu Veggie Bowls

They have a bold yet balanced flavor profile.
They’re simple and hands-off, with minimal cooking and cleanup required.
They’re packed with nutrient-dense, plant-based ingredients, including tofu and roasted veggies.
They’re easy to customize by swapping in other veggies, grains, and proteins.
They’re perfect for meal prep and delicious weeknight dinners!

Roasted Tofu Veggie Bowl ingredients

Basmati rice creates a fluffy, filling base for these bowls. I love basmati here, but jasmine, brown rice, or another grain will also work.
Broccoli, red bell pepper, and carrots add lots of color, flavor, and texture to these bowls. Roasting brings out their sweetness and gives them deliciously crisp, caramelized edges. Don’t be afraid to toss in whatever other colorful veggies you have on hand – this recipe is great for clearing out your produce drawer!
Extra-firm tofu provides protein for these bowls. Make sure you press it extra well so it can soak up the marinade and crisp up in the oven.
Soy sauce adds plenty of salty, savory flavor to both the tofu marinade and sunflower sauce. Use tamari if you need a gluten-free option.
Maple syrup balances the savory ingredients in the sauce and marinade with just a touch of sweetness.
Sesame oil gives the tofu a rich, nutty flavor. A little goes a long way!
Garlic adds a bit of depth to both the tofu marinade and sauce. Freshly minced garlic works best, but garlic paste or garlic powder can also be used if needed.
Ginger gives this recipe a warm, zesty kick. I use ginger paste for convenience, but freshly grated ginger is great too.
Sunflower butter creates the rich, creamy base for the sauce. Stick to creamy varieties and opt for unsweetened if possible!
Rice vinegar brings a bright, tangy flavor to the sunflower sauce.
Cilantro is an optional garnish that adds a fresh pop of flavor and color. Chop it up and sprinkle it on right before serving.

How to serve these Roasted Tofu Veggie Bowls

Top them with chopped peanuts, cashews, sunflower seeds, or sesame seeds for more crunch.
Serve them family-style by setting out the rice, tofu, roasted veggies, sauce, and toppings separately so everyone can build their own bowl.
Drizzle each bowl with sriracha or chili crisp, or sprinkle with red pepper flakes to turn up the heat.
Pile on extra veggies for more fiber, like shredded cabbage, edamame, avocado, or green onions.
Skip the rice and spoon the tofu and veggies into crisp lettuce cups for a lighter option.
Stuff everything into a wrap or pita with a bit of creamy sunflower sauce on top.

Substitutions & variations

Broccoli – Swap for cauliflower, Brussels sprouts, or green beans for a different flavor and texture.
Bell pepper – Feel free to use any color bell pepper or substitute zucchini, mushrooms, or snap peas instead. Make sure you adjust the cooking time as needed!
Carrots – You can replace the carrots with sweet potatoes, butternut squash, or parsnips for a similar touch of sweetness.
Tofu – I used extra-firm tofu here, but other varieties (like firm or super-firm) would also work. If you’re not a fan of tofu, try adding tempeh, edamame, or chickpeas instead.
Soy sauce – Use tamari for a gluten-free option or coconut aminos for a slightly sweeter taste.
Sunflower butter – Tahini, almond butter, peanut butter, or cashew butter would all work well in the sauce. Stick to creamy varieties and keep in mind that the flavor will change a bit depending on which one you pick.
Rice – Basmati rice is my go-to for this bowl, but you can always replace the rice with another grain. Quinoa, farro, brown rice, and cauliflower rice are all great alternatives!

Quick recipe tips

Press the tofu well to remove extra moisture and help it crisp up in the oven. You can also opt for pre-pressed or super-firm tofu to speed up prep time!

Prepare the tofu and sauce ahead of time for an easy weeknight meal you can throw together fast.

Mix it up by experimenting with different veggies, grains, and proteins. Remember to adjust the cooking time as needed!

Step-by-step instructions

Press the tofu: Drain and press the tofu for 20-30 minutes to remove excess moisture.
Cook the rice: Add the rinsed rice and 1 1/2 cups water to a saucepan. Bring to a boil, then cover and simmer on low for 12-15 minutes. Remove from heat, let sit for 5 minutes, then fluff with a fork.

Prep the veggies: Preheat the oven to 425°F. Toss the broccoli, bell pepper, and carrots with olive oil, salt, and pepper and spread on a lined baking sheet.
Marinate the tofu: Whisk together the soy sauce, maple syrup, sesame oil, garlic, and ginger. Cube the tofu, toss with the marinade, and let sit for 20-30 minutes.

Roast everything: Spread the tofu on a second lined baking sheet. Bake the tofu for 20-25 minutes and the veggies for 25-30 minutes, tossing halfway through.
Make the sauce: Whisk together the sunflower butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water until smooth. Add more water as needed.
Assemble the bowls: Divide the rice, tofu, and veggies between bowls. Drizzle with sunflower sauce and garnish with cilantro.

Make ahead & storage

This recipe is a great one to add to your weekly meal prep rotation. The tofu, rice, veggies, and sauce can all be prepared ahead of time for quick and easy meals all week!

Meal prep

Prep the components: Cook the rice, roast the veggies, and bake the tofu up to 4 days in advance.
Make the sauce: You can prep the sunflower sauce up to 5 days ahead and store it in an airtight container in the fridge. Add a splash of water if it thickens.
Assemble later: Ideally, store everything separately and assemble the bowls right before serving.

Storing leftovers

Fridge: Store leftover tofu, vegetables, and rice in airtight containers in the refrigerator for up to 4 days.
Reheat: Warm the rice, tofu, and veggies in the microwave or oven, then drizzle on the sunflower sauce after reheating.

Freezing

Freeze the tofu and rice: The cooked rice and baked tofu can be frozen for up to 2 months.
Skip freezing the sauce and veggies: For the best flavor and texture, I recommend making the sunflower sauce fresh and keeping the roasted vegetables in the fridge instead of freezing.

FAQ

Make sure you press the tofu well to remove excess moisture, spread it in a single layer, and avoid overcrowding the baking sheet. For even crispier edges, flip the tofu halfway through baking and let any excess marinade drip off before transferring it to your baking sheet.

Absolutely! Try cauliflower, zucchini, sweet potatoes, Brussels sprouts, snap peas, or whatever vegetables you have on hand. The world is your oyster!

Yes! Just make sure you use gluten-free tamari instead of regular soy sauce.

Peanut butter, almond butter, cashew butter, or tahini can all work, though each will give the sauce a slightly different flavor.

Yes! Cook the components ahead of time and store them separately in the fridge for up to 4 days. Assemble and add the sauce when you’re ready to eat.

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Roasted Tofu Veggie Bowls with Creamy Sunflower Sauce

These Roasted Tofu Veggie Bowls are packed with crispy baked tofu, colorful roasted vegetables, fluffy rice, and a creamy homemade sunflower sauce. They're easy, nourishing, and perfect for a healthy weeknight dinner or meal prep!

Course Main Course

Cuisine Fusion

Prep Time 30

Cook Time 30

Marinating Time 30

Total Time 1 30

Servings servings

Calories 550kcal

Ingredients

1 cup uncooked basmati rice rinsed
1 1/2 cups water
3 cups broccoli chopped into florets
1 1/2 cups chopped red bell pepper (about 1 large pepper)
1 cup carrots chopped
2 tablespoons olive oil
1 14-ounce block extra-firm tofu
1/4 cup soy sauce or tamari
1 tablespoon maple syrup
1 tablespoon sesame oil
1 clove garlic minced
1/2 teaspoon ginger paste (or sub 1/2 teaspoon grated ginger)
1/2 teaspoon salt
1/4 teaspoon black pepper
fresh cilantro optional, for garnish

Sunflower Sauce

1/3 cup sunflower butter
2 tablespoons soy sauce
1 tablespoon maple syrup
1 tablespoon rice vinegar
2 cloves garlic, minced
1/2 teaspoon ginger paste (or sub 1/2 teaspoon grated ginger)
1/4 cup water plus more as needed

Instructions

Drain the tofu and press for 20-30 minutes to remove as much excess moisture as possible.
Add the rinsed rice and 1 1/2 cups water to a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the water is absorbed and the rice is tender. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.
Preheat the oven to 425°F and line two baking sheets with parchment paper.
Spread the broccoli, bell pepper, and carrots on one baking sheet. Drizzle with olive oil, toss to coat, and season with salt and pepper.
In a medium bowl, whisk together the soy sauce, maple syrup, sesame oil, garlic, and ginger. Cut the pressed tofu into cubes and gently toss with the marinade. Let sit for 20-30 minutes, tossing once or twice.
Arrange the marinated tofu on the second baking sheet in a single layer.
Bake the tofu for 20-25 minutes and the vegetables for 25-30 minutes, tossing halfway through, until browned around the edges.
Whisk together the sunflower butter, soy sauce, maple syrup, rice vinegar, garlic, ginger, and water until smooth and creamy. Add more water, 1 tablespoon at a time, if needed to reach your desired consistency.
Divide the rice among four bowls and top with the roasted vegetables and baked tofu. Drizzle with sunflower sauce and garnish with fresh cilantro, if desired.