Nutritious meal prep sesame tofu bowls. This recipe is perfect for lunches at school or work. It’s vegan, gluten-free, nut-free and delicious! Packed with vegetables, protein and fiber to satisfy you for hours, while still being flavorful.

Meal Prep Sesame Tofu Bowls [Vegan, Gluten-Free]




Cooking Time




For the Bowl:

  • 1 block firm tofu, cubed
  • tablespoon tapioca or corn starch
  • tablespoons oil, divided
  • 2 heads broccoli, cut into bite-sized florets (about 3 cups)
  • 2 large bell peppers, sliced (red, orange or yellow)
  • 1 small yellow onion, peeled and sliced
  • 1 cup rice, uncooked (any will do)
  • Toasted sesame seeds, for topping
  • Salt to taste

For the Sauce:

  • 1/4 cup tahini
  • 2 tablespoons soy sauce, low-sodium
  • 1 small garlic clove, finely grated
  • 1 tablespoon rice vinegar (or white vinegar)
  • Water as needed to thin


  1. Preheat oven to 400°F. You'll need two baking sheets, one large and one small. Line the small baking sheet with parchment paper.
  2. Start by cooking the rice according to packages instructions. Add 1 cup of rice and 2 cups of water to a small saucepan and bring it to a boil. Lower heat to low-medium and simmer, covered for about 30 minutes or until the water has been absorbed and the rice is fluffy.
  3. Prepare the tofu: Drain the package, then cube the tofu into small bites and place in a small bowl. Add the starch and 1 tablespoon of oil, then toss to coat. Spread the tofu on the small baking sheet lined with parchment paper. Set aside.
  4. Prepare the vegetables and spread them on the large baking sheet. Drizzle with 2 tablespoons of oil and toss to coat. Sprinkle with salt if desired (this is not absolutely necessary as the sauce is salty).
  5. Add the vegetables and tofu to the oven and cook for 30 minutes, flipping the tofu halfway through (not the vegetables).
  6. Meanwhile, prepare the sauce: Whisk all the sauce ingredients together in a small bowl or jar. Add water as needed to thin, 1 tablespoon at a time. About 3 tablespoons. Set aside.
  7. When the vegetables, tofu and rice are done cooking, assemble the bowls.
  8. Divide the rice, vegetables and tofu in 4 bowls. Drizzle the sauce and sprinkle with sesame seeds. Eat immediately or store in the fridge for up to 4 days.