Tofu – Recipe Professional

Tofu Poke Bowl

admin — Fri, 22 May 2026 11:26:33 +0000

These tofu poke bowls are fresh, satisfying, ready in about 35 minutes, and honestly pretty to look at. The miso-glazed tofu is the real star here: golden-edged, a little sticky, and full of that deep soy-ginger-sesame flavor that makes you want to eat it straight out of the pan before it even makes it to the bowl.

At A Glance

Ready In: 35 minutes (plus 15–20 minutes for pickling radish)
Serves: 4
Diet: Vegetarian, vegan-friendly (use plant-based mayo), gluten-free friendly (use GF soy sauce/tamari)
Nutrition Highlights: High in plant-based protein and fiber; good source of healthy fats from avocado and sesame
Main Ingredients: Miso-glazed tofu, brown rice, pickled radish, edamame, avocado, spicy mayo
Flavor Profile: Savory, umami-rich, a little sweet and spicy, with a fresh, tangy finish
Meal-Prep Friendly: Tofu, rice, radish, and sauce all keep separately in the fridge for up to 4 days (rice max 48 hours — freeze extra portions in zip-lock bags or use pre-cooked rice pouches)
Best Served With: A squeeze of fresh lime just before eating — it wakes the whole bowl up

This tofu poke bowl is one of my favorite vegetarian weeknight meals — fresh, filling, and ready in about 35 minutes. The miso-glazed tofu is the real star: golden-edged, a little sticky, and full of deep soy-ginger-sesame flavor. Around it, quick-pickled radish, creamy avocado, edamame, and cucumber, finished with a drizzle of sweet-spicy mayo that pulls everything together.

What I love most about this recipe is how genuinely well it works for meal prep — cook the tofu and rice on Sunday, pickle the radish, mix the sauce, and you’ve got lunches or dinners sorted for most of the week with almost no effort at assembly. It’s vegetarian, naturally gluten-free with a small swap, and vegan-friendly too — and honestly, even meat-eaters in my life have come back for seconds.

You might also like these recipes: easy and customizable classic poke bowl recipe, and for more tofu ideas, try this crispy tofu rice bowl with honey garlic soy glaze, or the crispy glazed baked tofu, or coconut tofu curry or this Asian tofu salad with cucumber and edamame beans.

What You’ll Need

Here is what you’ll need for these tofu poke bowls. Find the full measurements in the recipe card below.

For the quick-pickled radish:

Radishes — sliced thin, they pickle in just 15–20 minutes and add a bright, tangy crunch that cuts through the richness of the tofu and mayo. You can swap these for thinly sliced cucumber, carrot, or cabbage.
Rice vinegar — milder and slightly sweet, perfect for quick pickling. Apple cider vinegar works in a pinch.
Maple syrup — balances the vinegar’s sharpness. Sugar works just as well.

For the brown rice:

Brown rice — nutty, a little chewy, and it holds up well in meal prep. White rice or quinoa works perfectly, too, if that’s what you have. Short on time? Pre-cooked rice pouches are your best friend here.

For the miso-glazed tofu:

Extra-firm tofu — you need the firmest tofu you can find so it holds its shape in the pan and gets those golden edges. Soft or silken tofu will not work here.
Cornflour (cornstarch) — the secret to those lightly crisp edges before the glaze goes on. Just a light coating does the job.
White miso paste — adds deep, savory umami without being too salty. Red miso works but is more intense.
Soy sauce — use regular, reduced-sodium, or tamari for a gluten-free version.
Maple syrup or honey — gives the glaze that sticky, caramelized quality. Agave works for a fully vegan version.
Fresh ginger and garlic — freshly grated here makes a real difference to the depth of flavor; don’t swap for powdered.
Sesame oil — just a teaspoon, added last, for that nutty, toasty finish.

For the sweet & spicy mayo drizzle:

Mayonnaise — light mayo keeps it from feeling too heavy. Use vegan mayo to make this fully plant-based.
Sweet chili sauce + sriracha — this combo gives you that sweet-heat balance. Adjust the sriracha to your comfort level.
Lime juice — optional but highly recommended; it brightens the whole sauce.

Fresh and crunchy toppings:

Edamame — packed with plant-based protein and fiber, they add a satisfying bite.
Baby cucumbers — fresh and hydrating, they balance the richness of the bowl.
Avocado — creamy and filling; add it just before serving so it doesn’t go brown.
Green onions and toasted sesame seeds — for garnish, crunch, and a little extra nuttiness.

Recipe Tips

Press your tofu properly. The drier the tofu, the crispier it gets. Wrap the block in a clean tea towel or a few layers of kitchen paper and press it under something heavy for at least 10 minutes — a cast iron pan works well. If you have time, do this ahead.
Don’t skip the cornflour. It’s a light coating, but it makes a real difference to how the tofu edges crisp up before the glaze goes on.
Watch the glaze. Once you pour it over the tofu, it can go from sticky and perfect to burned in under a minute. Keep the heat medium and keep stirring.
Meal prep tips. All the components store separately in the fridge for 3–4 days: tofu, pickled radish, spicy mayo, and fresh toppings. Rice is best within 48 hours max — freeze portions in zip-lock bags if needed, or use pre-cooked pouches for easy single servings. Slice and add avocado fresh each time.
Swap the rice. White rice or quinoa works just as well as brown rice. For a lower-carb version, try cauliflower rice or a simple bed of shredded lettuce.
Swap the radish. If you can’t find radish, thinly sliced cucumber, carrot, or even cabbage all work well for the pickled element.
Make it vegan. Use plant-based mayonnaise for the drizzle and maple syrup (rather than honey) in the glaze — the rest of the recipe is already plant-based.
Make it gluten-free. Use tamari or a certified gluten-free soy sauce, and check that all other ingredients (miso, sweet chili sauce) are also gluten-free.
Storage. Assembled bowls don’t store well. Keep everything separate and assemble as needed.

How To Make Tofu Poke Bowls Step-By-Step Photos

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make tofu poke bowls.

Pickle the radish first. Toss sliced radish with rice vinegar, maple syrup, water, and salt. Set aside for at least 15–20 minutes while you prep everything else. This can be done hours ahead.
Cook the rice. Follow your packet instructions (usually 25–30 minutes on the stovetop), or use a pressure cooker to speed things up. Fluff with a fork and let it cool slightly before assembling. Or use pre-cooked pouches — no shame in that at all.

Prep and cook the tofu. Slice the pressed tofu into 2cm cubes and pat dry with kitchen paper. Toss with cornflour and a little salt. Pan-fry in oil over medium-high heat for 6–8 minutes, turning occasionally, until golden on most sides.
Make the glaze. While the tofu cooks, whisk together the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil.
Glaze the tofu. Pour the sauce over the golden tofu and toss to coat. Cook for another 1–2 minutes, stirring a few times, until the sauce turns sticky and glaze-like. Take it off the heat as soon as it looks lacquered — it catches quickly.
Mix the mayo sauce. Whisk together mayo, sweet chili sauce, sriracha, water, and lime juice until smooth and just pourable. Taste and adjust heat.
Assemble. Divide rice between bowls. Add tofu slightly off-centre. Arrange edamame, cucumber, avocado, and pickled radish around it. Scatter green onions, drizzle with spicy mayo, and finish with toasted sesame seeds. Squeeze of lime optional, but really lovely.

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Serving Suggestions

These bowls are a complete meal on their own — rice, protein, healthy fats, and plenty of vegetables all in one bowl. That said, a simple miso soup on the side is a lovely addition if you want something warming, especially in cooler months.

If you’re serving a crowd, lay all the components out separately and let people assemble their own bowls — it’s a fun, interactive dinner that works really well for casual entertaining. A good squeeze of lime over the whole thing just before eating is one of those small touches that makes everything taste brighter and fresher, so I always have one ready on the side.

If you’ve tried this tofu poke bowl or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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Fresh, protein-packed, and bursting with flavor — this miso-glazed tofu poke bowl with pickled radish, edamame, avocado, and a sweet-spicy mayo drizzle is the kind of bowl recipe you’ll want to make again and again. Find step-by-step photos below and more recipe tips above.

Sweet & Spicy Mayo Drizzle

Pickle the radish. Toss the sliced radish with rice vinegar, maple syrup, water, and salt in a small bowl. Set aside for at least 15–20 minutes while you prep everything else. This can be done hours ahead of time.
Cook the rice. Rinse the rice, then combine it with water and salt in a saucepan. Bring to a boil, reduce the heat, cover, and simmer for 30-40 minutes until cooked through to your liking. Fluff with a fork and set aside. Alternatively, use pre-cooked brown rice pouches for a quick shortcut.
Prep the tofu. Slice the tofu into 1–2 cm thick slices and press down firmly with kitchen paper to absorb moisture. Cut into cubes. Toss in a bowl with cornflour and salt until lightly coated.
Pan-fry the tofu. Heat 1–2 tablespoons oil in a large non-stick skillet over medium-high heat. Add tofu in a single layer and cook for 6–8 minutes, turning occasionally, until golden on most sides.
Make the glaze. While the tofu cooks, whisk together the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil in a small bowl.
Glaze the tofu. Pour the glaze evenly over the golden tofu and toss to coat. Cook for another 1–2 minutes, stirring frequently, until the sauce turns sticky and glaze-like. Remove from heat immediately.
Mix the mayo drizzle. Whisk together the mayonnaise, sweet chili sauce, sriracha, water, and lime juice until smooth and just pourable. Taste and adjust heat if needed.
Assemble the bowls. Divide the rice between bowls. Add a portion of tofu slightly off-center. Arrange edamame, cucumber, avocado, and pickled radish in sections around the tofu. Scatter green onions, drizzle generously with the spicy mayo, and finish with toasted sesame seeds. Squeeze lime over the bowl just before eating.

Important Ingredient Tips: Use extra-firm tofu only — anything softer won’t hold up in the pan. Press it well before cooking; the drier it is, the crispier it’ll get. White miso gives a mild, sweet umami flavor — red miso is more intense if that’s what you have. Use tamari in place of soy sauce for a certified gluten-free version.
Key Recipe Tips: Don’t skip the cornflour — it gives the tofu edges that light crispiness before the glaze goes on. Watch the glaze once it hits the pan; it can catch quickly. Stir frequently and take off the heat as soon as it looks sticky and lacquered.
Storage Tips: Keep all components stored separately in airtight containers in the fridge. Miso-glazed tofu keeps for up to 4 days. Pickled radish and mayo drizzle keep for up to 4 days. Rice is best within 48 hours — freeze extra portions in zip-lock bags or use pre-cooked pouches. Add avocado fresh at assembly.
Make-Ahead Tips: This recipe is excellent for meal prep. Cook the tofu, rice, and pickled radish ahead of time and store separately. The spicy mayo can be mixed in advance and kept covered in the fridge for up to 4 days. Assemble bowls when ready to eat and add avocado just before serving.
FAQs:
Can I use a different protein instead of tofu? Yes — this glaze works beautifully with tempeh, chickpeas, or even salmon if you’re not vegetarian. Adjust cooking time accordingly.
Can I use white rice instead of brown rice? Absolutely. White rice, sushi rice, or quinoa all work well here. Pre-cooked rice pouches are a great shortcut.
What can I use instead of radish? Thinly sliced cucumber, carrot, or shredded cabbage all work well in the pickled element if you can’t find radish.
How do I make this recipe vegan? Use plant-based mayonnaise for the drizzle and maple syrup (rather than honey) in the glaze — everything else is already vegan.
How do I make it gluten-free? Swap soy sauce for tamari or a certified gluten-free soy sauce. Double-check your miso paste and sweet chili sauce labels too, as these can sometimes contain gluten.
Do I need to press the tofu? Yes — this step really matters. The drier the tofu, the better it crisps in the pan. Even 10 minutes under a heavy pan makes a noticeable difference.

Keywords: tofu poke bowl, vegetarian poke bowl, miso glazed tofu, tofu bowl recipe, vegan poke bowl, crispy tofu poke bowl

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Crispy Tofu Fingers Recipe

admin — Sun, 22 Mar 2026 21:17:05 +0000

My family devours these crispy tofu fingers! They’re a simple, kid-friendly snack or meal that even adults love. Easily made gluten-free, too!

If you want a new way to enjoy tofu, these crispy tofu fingers are a perfect place to start. In addition to our baked tofu, they are one of our family’s most made tofu recipes. I slice my tofu into strips or fingers, but you can always turn these into tofu nuggets by cutting them into cubes.

Similar to chicken nuggets or popcorn chicken, these are incredible with homemade ketchup or this incredibly good creamy honey mustard sauce. I can’t wait for you to make them!

Key Ingredients

Tofu: Use extra-firm tofu for this recipe as it holds up well to the breading and pan-frying. Firm tofu should be okay if that is all you have.
Oil: We pan-fry the breaded tofu fingers in avocado oil since it has a high smoke point. A higher-heat cooking olive oil or vegetable oil is fine, too.
Flour: To keep these gluten-free, we use almond flour (sometimes called almond meal), but plain all-purpose flour is fine.
Spices: I keep these simple and use garlic powder, salt, and pepper, but you can mix in more spices or spice blends if you’d like more flavor. Any all-purpose seasoning added to the flour would be excellent.
Eggs: After rolling the tofu fingers in flour, I dip them in beaten eggs. If you want to make this recipe egg-free, you can substitute lightly beaten aquafaba, plant-based unsweetened yogurt, or vegan mayo.
Cereal or Breadcrumbs: We wanted to keep this recipe gluten-free, so we use a gluten-free cereal like rice Chex. If gluten is not a problem, use other crunchy cereals like cornflakes or substitute them with panko breadcrumbs.

How to Make Crispy Tofu Fingers

These tofu fingers or nuggets are easy to make at home. You’ll want to press your tofu for 15 minutes first, removing extra moisture. I slice my block of tofu into slabs, cover it with paper towels, and then place a heavy baking sheet on top. The thinner slabs speed up the pressing process so you can get on with dinner!

Next, you’ll need a breading station. Flour and spices in one vessel, beaten eggs (or your egg-free substitute) in another, and finally, crushed cereal or breadcrumbs.

You’ll roll each tofu finger into the flour, dip in the egg, and roll in the crispy cereal (or breadcrumbs). Then, place them into hot oil in a skillet and cook until golden brown and crisp. From there, you can serve with your favorite dipping sauces. For us, that’s homemade ketchup!

Crispy Tofu Fingers

PREP
25 mins
COOK
10 mins
TOTAL
35 mins

My family devours these crispy baked tofu fingers! We roll tofu in almond flour, dip it in egg, then roll it in crushed rice cereal. Thanks to the almond flour and cereal, this is gluten-free. You can substitute the almond flour for all-purpose flour and the cereal for breadcrumbs.

4 Servings

You Will Need

1 (12oz) package extra-firm tofu

3 tablespoons avocado oil

3/4 cup almond flour or all-purpose flour

1/2 teaspoon garlic powder

1/2 teaspoon fine sea salt

1/4 teaspoon fresh ground black pepper

2 large eggs, see tips for substitute

3 cups crushed gluten-free cereal like Chex or use panko breadcrumbs

Directions

1Slice the tofu into 1-inch slabs. Arrange in one layer onto a few paper towels or clean dish towels. Cover with more paper towels or another clean dish towel. Place a baking sheet with something heavy on top to weigh down the tofu, releasing some liquid. Leave alone for 15 minutes.

2Slice the tofu into fingers.

3Set up a breading station: Mix almond flour, garlic powder, salt, and pepper on a plate. Add egg to a bowl and beat well. On a third plate, mix the crushed cereal or breadcrumbs with another pinch of salt and a few grinds of black pepper.

4Dip each tofu finger into the seasoned flour, the egg, and finally into the crushed cereal so they are well coated on all sides.

5Heat oil in a large skillet pan over medium-high heat. Add the tofu, 4 to 5 fingers at a time, and cook until golden brown, 30 seconds to 1 minute on each side. Transfer to a plate lined with a paper towel or clean dishcloth. Serve with your favorite dipping sauce.

Adam and Joanne’s Tips

Eggs: You can substitute the eggs in our recipe with non-dairy yogurt, lightly beaten aquafaba, or vegan mayonnaise.
Nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
1/4 of the recipe
/
Calories
418
/
Total Fat
21.8g
/
Saturated Fat
9.9g
/
Cholesterol
93mg
/
Sodium
494.2mg
/
Carbohydrate
24g
/
Dietary Fiber
2.5g
/
Total Sugars
2.9g
/
Protein
17.5g

AUTHOR:

Adam Gallagher

We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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Teriyaki Tofu Bowls with Kimchi Mayo Recipe

admin — Mon, 26 Jan 2026 18:20:10 +0000

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Bowls packed with teriyaki tofu that gets shredded and caramelized in a sweet and garlicky sauce! A fast and easy weeknight dinner that’s high in texture and flavor!

This Teriyaki Tofu Is A Weekly Event In My Life

Remember the tofu from the ramen bowls? I can’t stop making it. I shared this bowl combo on Instagram the other day and got lots of requests to write up the recipe, which brings us to this moment!

Lately what I’ve been doing is:

Plating up some steamed jasmine rice
Putting a scoop of that saucy, chewy tofu on it
Adding some steamed broccoli (or air fryer broccoli!)
Dolloping it all with a tangy, lightly spicy kimchi mayo
Finishing it off with green onions and/or togarashi or some kind of sesame-seedy sprinkle

If you do nothing else with this, just make the teriyaki tofu. That shreddy tofu is so good. It gets coated and caramelized with a teriyaki sauce (store-bought, no prob) and laced with just enough fresh garlic to make your house smell like a restaurant, so, yeah, I’m pretty into it.

It’s a high-flavor, fast and easy dinner recipe, topped with a creamy-mouthfeel-kinda sauce, that’s conveniently also packed with fiber and protein. I sound like a salesperson right now and if that’s my legacy for these teriyaki tofu bowls, so be it!

Hope you love this combo!

Watch How To Make These Tofu Bowls

Teriyaki Tofu Bowls with Kimchi Mayo

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.9 from 19 reviews

Author: Lindsay
Total Time: 30 minutes
Yield: 4 servings
Diet: Vegetarian

Description

Bowls packed with teriyaki tofu that gets shredded and caramelized in a sweet and garlicky sauce! A fast and easy weeknight dinner that’s high in texture and flavor!

Teriyaki Tofu:

Kimchi Mayo:

Bowls:

Instructions

Prep Tofu: Drain and press the tofu with a few paper towels to remove some of the moisture. (I use the high protein tofu from Trader Joe’s and it needs almost no pressing!)
Grate Tofu: Gently grate the tofu on a box grater so you get medium shreds.
Fry Tofu: Heat the oil over medium high heat in a nonstick pan. Add shredded tofu and pan-fry for 10-15 minutes, stirring occasionally, until browned a little bit crisped.
Rice, Broccoli, and Sauce: The tofu takes a bit, so while it’s cooking, prep your rice and broccoli. Mix the kimchi and mayo to make a sauce. Season to taste.
Finish Tofu: Add the teriyaki sauce and grated garlic to the crisped tofu in the hot pan. Let it sizzle for a minute on medium heat. (It’ll smell amazing when the garlic hits!)
Serve: Serve the tofu over rice, with broccoli and a dollop of the kimchi mayo. I like to finish it off with green onions, more teriyaki sauce, and a spicy sprinkle like togarashi!

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Dinner
Method: Stovetop
Cuisine: Korean-Inspired

Keywords: shredded tofu, crispy tofu, tofu bowls, teriyaki bowls, vegetarian teriyaki

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I’m Lindsay and I ♡ FOOD. I used to be a teacher, and now making food and writing about it online is my full-time job. I love talking with people about food, and I’m so glad you’re here.

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