These Teriyaki Tofu Quinoa Bowls are the perfect glow-up for your weeknight dinner routine. They’re high-protein, super satisfying, and taste like your favorite takeout bowl (but so much better!). Perfect for meal prep, busy nights, or anytime you’re craving something delicious but still healthy.

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Tofu lovers, listen up! I’ve got a new recipe you’re going to want on repeat. These Teriyaki Tofu Quinoa Bowls are everything you love in one flavor-packed meal: they’re crispy, saucy, satisfying, and loaded with bold sweet-and-savory flavor in every single bite. And did I mention they come together in under an hour, are 100% vegan, and offer 35 grams of protein per serving?

Fluffy quinoa forms the base of these bowls, and it’s topped with colorful veggies, teriyaki tofu, and a sriracha mayo drizzle you’re going to want to put on pretty much everything. I also like to sprinkle on some sesame seeds for an extra crunch, and then voilà! You’re ready to dig into this balanced and crave-worthy bowl.

These Teriyaki Tofu Quinoa Bowls are great for busy weeknights and meal prep because they’re incredibly easy to make and hold up well in the fridge. Make a big batch, pack them into containers, and you’ve got filling, flavorful meals ready to go all week long. Give them a try and let me know if they become your new favorite!

Why you’ll love these Teriyaki Tofu Quinoa Bowls

They boast a better-than-takeout flavor and comes together in under an hour.
They feature crispy teriyaki tofu with a flavorful glaze.
They’re high in protein (35 grams per serving!) and packed with fiber-rich veggies.
They’re easy to store and reheat for quick meals throughout the week.
They’re completely customizable and can be made with whatever vegetables you have on hand.

Teriyaki Tofu Quinoa Bowl ingredients

Tofu serves as the savory, protein-rich base of these bowls. I recommend using super-firm tofu for the best texture, but extra-firm (drained and pressed) will work too.
Soy sauce adds a savory, umami flavor and helps season the tofu from the inside out.
Cornstarch is used to create a crispy coating on the tofu.
Teriyaki sauce adds a sweet, sticky glaze to the crispy tofu. Homemade or store-bought will both work!
Quinoa forms the fluffy, protein-rich base for the bowl while also bumping up the fiber content.
Vegetable broth infuses the quinoa with extra flavor while cooking. You can also use water instead, but broth adds a little something extra!
Cabbage, red bell pepper, garlic, scallions, and edamame create a colorful veggie mix. The edamame also adds an extra boost of protein to make these bowls more filling.
Vegan mayo forms the creamy base for the sriracha mayo.
Sriracha adds heat and a spicy kick to the sauce.
Maple syrup balances the heat with a bit of sweetness.
Lemon juice brightens the sauce with a pop of acidity.
Sesame seeds add a nutty flavor and subtle crunch. They’re totally optional but a great finishing touch.

Substitutions & variations

Tofu – Tempeh or seitan work well as alternative plant-based proteins, or you can add extra edamame and skip the tofu entirely if preferred.
Cornstarch – Arrowroot powder or tapioca starch are great alternatives that can help the tofu crisp up nicely; you can skip the cornstarch if needed, but the tofu won’t be as crispy.
Teriyaki sauce – I used store-bought teriyaki sauce for faster prep, but homemade works as well.
Quinoa – Try swapping in brown rice, jasmine rice, farro, or even cauliflower rice for a lower-carb option.
Vegetable broth – If you don’t have any vegetable broth on hand, use water with a pinch of salt or a bouillon cube.
Cabbage – Bok choy, kale, or shredded Brussels sprouts are easy alternatives that would taste great in this recipe.
Red bell pepper – Substitute yellow or orange bell peppers, snap peas, or carrots for a similar crunch.
Scallions – Red onion, yellow onion, or shallots can bring a similar oniony flavor with slightly more intensity.
Edamame – Use green peas or toss in some extra tofu for added protein.

Quick recipe tips

If you’re not using super-firm tofu, press it well before cooking to remove excess moisture and help it get extra crispy.

Add the teriyaki sauce off the heat for the best sticky glaze without burning.

Taste and adjust the sriracha mayo to your spice preference before serving; add more sriracha for extra heat, a little maple syrup for sweetness, or a splash of lemon juice to brighten it up and balance the flavors.

Step-by-step instructions

Cook quinoa: Simmer quinoa in vegetable broth until fluffy and set aside.
Make tofu: Marinate tofu, coat in cornstarch, pan-fry until golden, then toss in teriyaki sauce.

Sauté veggies: Cook cabbage, garlic, bell pepper, scallions, and edamame until tender-crisp.
Mix sauce: Whisk together vegan mayo, sriracha, maple syrup, and lemon juice.
Assemble bowls: Layer quinoa, veggies, and tofu, then drizzle with sriracha mayo and top with sesame seeds.

Make ahead & storage

If you love having healthy meals ready to go, these Teriyaki Tofu Quinoa Bowls are a great option to add to your meal prep rotation. The quinoa, tofu, veggies, and sriracha mayo can all be prepped ahead of time, making this meal easy to pop in the microwave and enjoy all week long.

Meal prep

Cook the quinoa ahead: Prepare the quinoa up to 5 days in advance and store it in an airtight container in the fridge. It’s perfect for quickly assembling bowls throughout the week.
Make the tofu ahead: The teriyaki tofu can be cooked ahead and refrigerated for up to 4 days. For the best texture, reheat it in a skillet or air fryer to help bring back some of its crispiness.
Prep the veggies: Chop the vegetables ahead of time and store them in the fridge for easy cooking when you’re ready to assemble your bowls.
Mix the sriracha mayo: The sriracha mayo can be made up to 1 week in advance and stored in an airtight jar or container in the refrigerator.

Storing leftovers

Fridge: Store assembled quinoa bowls in an airtight container in the refrigerator for up to 4 days.
Store the sauce separately: For the best texture, keep the sriracha mayo separate and drizzle it on just before serving.
Reheating: Warm the quinoa, vegetables, and tofu in the microwave until heated through, then add the sriracha mayo and sesame seeds right before serving.

Freezing

Freeze the quinoa and tofu: The cooked quinoa and teriyaki tofu can be frozen separately for up to 3 months in freezer-safe containers.
Skip freezing the veggies and sauce: The sautéed vegetables may become soft after thawing, and the sriracha mayo will likely separate.
Assemble fresh after thawing: Thaw the quinoa and tofu overnight in the fridge, then reheat and add fresh vegetables or sauce before serving.

FAQ

Yes, they’re actually great for meal prep! Store the components separately or assembled for up to 4 days in the fridge and drizzle on the sriracha mayo right before serving.

Yes, just use tamari or coconut aminos instead of soy sauce and ensure your teriyaki sauce is gluten-free.

Rice, brown rice, farro, or cauliflower rice would all work well in these teriyaki tofu quinoa bowls!

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Teriyaki Tofu Quinoa Bowls with Sriracha Mayo

These Teriyaki Tofu Quinoa Bowls are a high-protein, veggie-packed meal featuring crispy tofu, fluffy quinoa, sautéed vegetables, and a creamy sriracha mayo drizzle.

Course Main Course

Cuisine Asian-inspired

Prep Time 20

Cook Time 25

Total Time 45

Servings servings

Calories 750kcal

Ingredients

For the teriyaki tofu

1 16-ounce block super-firm or high-protein tofu, drained
1/4 cup soy sauce
1 tsp garlic powder
black pepper to taste
2 tbsp cornstarch
2 tbsp olive oil
1/4 cup teriyaki sauce

For the quinoa

1 cup quinoa rinsed
2 cups vegetable broth

For the sautéed veggies

1 tbsp olive oil
2 cups chopped cabbage
3 garlic cloves minced
1 medium red bell pepper chopped (about 1 cup)
3 scallions chopped (about 1/2 cup)
1 cup shelled edamame

For the sriracha mayo

1/2 cup vegan mayo
1/2 tbsp maple syrup
1/2 lemon juiced
2 tbsp sriracha

For serving

4 tbsp sesame seeds optional

Instructions

Cook the quinoa

Combine the quinoa and vegetable broth in a medium saucepan.
Bring to a boil, then reduce the heat to low, cover, and simmer for 15-18 minutes, or until the quinoa is fluffy and the liquid is absorbed. Set aside.

Make the teriyaki tofu

In a large bowl, whisk together the soy sauce, garlic powder, and black pepper.
Cut the tofu into 1-inch cubes and add to the bowl. Toss gently to coat and let marinate for 5-10 minutes. If needed, work in batches to evenly coat the tofu.
Sprinkle the cornstarch over the tofu and toss gently until evenly coated.
Heat the olive oil in a large skillet over medium heat.
Add the tofu in a single layer and cook for 8-10 minutes, flipping occasionally, until golden and crispy on all sides.
Remove the skillet from the heat, pour in the teriyaki sauce, and toss gently until the tofu is evenly coated.

Sauté the veggies

Heat the olive oil in a large skillet over medium heat.
Add the cabbage, garlic, red bell pepper, scallions, and edamame. Season generously with salt and black pepper.
Sauté for 6-8 minutes, stirring occasionally, until the vegetables are softened.

Make the sriracha mayo

In a small bowl or jar, whisk together the vegan mayo, maple syrup, lemon juice, and sriracha until smooth.
Taste and adjust the sweetness, acidity, or spice level as desired.

Assemble the bowls

Divide the quinoa among bowls and top with the sautéed vegetables and teriyaki tofu.
Drizzle with the sriracha mayo and sprinkle with sesame seeds, if using.