Chili Crunch Tofu Bowls

These protein packed chili crunch tofu bowls focus on adding umami rich flavor to both the tofu and quinoa for the ultimate experience.

Why You’ll Love These Chili Crunch Tofu Bowls

• High protein. This meal gets it’s high protein count from the addition of super firm tofu, quinoa and edamame. If prepared as 3 servings you get 33 grams of protein per serving. If prepared as 4 servings, you still get 28 grams of protein per serving.
• Packed with flavor. To ensure you are getting a flavorful bite each and every time, we are not just coating our tofu in flavor, we are also toasting up our quinoa in a garlic and scallion infused oil to give our grains a boost in flavor too.
• A great way to get in your greens. I feel like adding finely chopped greens to grains makes them way more enjoyable to eat. This is also easier to adjust the amount you use based on your needs.

Key Ingredients and Substitutions

• Tofu: I used super firm tofu, but you can also use extra firm tofu. If using extra firm tofu, press for at least 15-30 minutes before using to remove excess moisture from the tofu.
• Edamame: Used for serving on the side of the bowl. I used frozen edamame that I thawed out according to package instructions.
• Tamari: I used a wheat-free tamari to help keep this meal gluten-free for my gluten-free friends, but feel free to use soy sauce or coconut aminos based on preference.
• Seasonings: I used a combination of garlic powder, white pepper and coriander. You can modify the spices based on what you have available to you.
• Brown Sugar: This will improve the coating of the tofu as it bakes and balances some of the savory flavors in seasonings. You can also try this with coconut sugar if you prefer or leave it out.
• Quinoa: I cooked the quinoa according to package instructions before using. If you’d like a short cut, use frozen quinoa from the grocery store to make this dish. You will need the equivalent of 2 1/4 cup cooked quinoa. Not a fan of quinoa? Use rice, farro or millet instead.
• Scallions: If you don’t have scallions, diced shallots or red onions work really well.
• Kale: I used lacinato kale, but you can use regular curly kale for this. If not a fan of kale, use a different green like chopped spinach, Swiss chard, or even diced cabbage.
• Chili Crisp Oil: If you are not a fan of spices, feel free to swap with some sesame oil instead.

How to Make Chili Crunch Tofu Bowls

If using dry quinoa, cook the quinoa according to package instructions and set aside.

Preheat the oven to 425F and prepare a parchment lined baking sheet. Tear the tofu block into small bite size pieces (about 1-inch) and place in a large bowl or airtight container. Pour the tamari and vinegar over the tofu, cover the container then toss to evenly coat and allow the tofu to sit for 10 minutes.

Coat the tofu with the sugar, garlic, coriander, pepper, cornstarch and oil, then cover and toss again to evenly coat. Spread the tofu pieces out on a baking tray, making sure each piece has space between it. Bake in the oven for 20 minutes, flip then bake again for 10-15 minutes.

Heat the remaining oil in a large skillet over medium low heat, then when hot add the scallions, garlic and a pinch of salt then sauté for about 1-2 minutes until fragrant.

Add the quinoa to the pan along with a generous pinch of salt then stir to combine. Continue to sauté the mixture occasionally for 4-6 minutes until the quinoa becomes golden in color then add the kale. Continue to sauté until the kale has fully wilted, about 2-3 minutes, then transfer to a serving bowl.

To a small bowl combine the tamari, maple syrup, and chili crisp oil. Clear out the pan then heat it back up to medium low heat. Add the sauce and the baked tofu and toss to evenly coat.

To serve, divide the quinoa, tofu, and edamame between three plates and garnish with more scallions and sesame seeds then enjoy.

Expert Tips

• Prep your tofu appropriately. If using super firm high protein tofu, you only need to remove from the package and pat dry. If you use extra firm tofu, I recommend pressing the tofu for 15-30 minutes to remove excess water before marinating. Learn more about pressing tofu here.
• Let your tofu marinate for a few minutes. Make sure your tofu is well coated and sits with the tamari and vinegar for a few minutes before coating in the rest of the spices. The salt from the tamari and the acid from the vinegar will help to infuse a little more flavor into the tofu.
• Tear your tofu. You can absolutely cube it, but tearing your tofu will give the tofu more ragged edges that help to capture more flavor sauces.

Frequently Asked Questions

How to Serve

This meal can be eaten with just the tofu and quinoa, but for some additional protein, I included some edamame (1/4 cup for 4 grams protein) on the side.

More High Protein Meals to Try

• Spinach Artichoke White Bean Sandwich
• Smoky Shredded Tofu Breakfast Sandwich
• Honeynut Squash Red Lentil Soup
• Orange Miso Black Rice Salad
• One Pot Lemon Orzo with Sauteed Asparagus

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

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