Maple Soy Tofu Meal Prep

Simple, flavourful, and healthy, this Maple Soy Tofu Meal Prep is going to become a staple for you! Vegan friendly.

Baked Tofu Meal Prep

I’ve been really enjoying cooking more with tofu lately. Growing up, my mother made tofu very regularly as it was a great budget friendly source of protein so I’ve been leaning back into it to try and incorporate more plant based meals into our meal rotations. Baked tofu has been one of my go-to as I love the texture of crispy tofu.

You’ll love this simple maple soy tofu meal prep as it packs really well for lunches, is super versatile (sub in any veggies you have on hand), and is packed with flavour. While I’m not vegan, this recipe is vegan friendly and I believe if you use tamari instead of soy sauce, this recipe should be gluten free as well.

What You’ll Need

For the tofu:

• soy sauce – low sodium. Or tamari if you prefer.
• maple syrup
• rice vinegar
• extra firm tofu

For everything else:

• rice – or grain of your choice
• broccoli – or vegetable of your choice

How To Make This Maple Soy Tofu

• Drain and press your tofu with a tofu press or by wrapping it in a linen towel and placing a heavy object on top for 30 minutes.
• Heat oven to 400F.
• Combine the soy sauce, maple syrup, and rice vinegar. Set aside.
• When done pressing, cut the tofu into bite sized pieces and pour in just under half of the maple soy mixture.
• Toss the tofu in the sauce, until it is covered. If you have time, marinate the tofu for 30 minutes.
• Toss the tofu in cornstarch.

• On a lined baking sheet, place the tofu in a single layer and bake for 20 minutes. Flip each tofu cube and bake for another 20 minutes.
• If you are roasting your broccoli, you can roast them in the same oven on a separate tray for 20 minutes (I toss my broccoli in olive oil, salt, and garlic powder).
• When done, toss the tofu with the rest of the maple soy sauce and assemble your meal prep containers by portioning out the tofu, broccoli, and rice into 4 airtight containers. Let cool before storing in the fridge for up to 4 days.

Recipe Variations

• Add a pinch of ginger to the maple soy glaze for even more flavour. Ginger isn’t for everyone so it’s up to you if you’d like to add it.
• Swap rice for any grain such as quinoa, farro, etc.
• Broccoli can be swapped for peas, edamame, sweet potatoes, cauliflower, and more.
• Soy sauce can be swapped with tamari to make this gluten-free.

Tips & Notes

• While tempting, I would not skip pressing the tofu as it helps get excess liquid out of the tofu and lets it absorb the soy maple marinade better. See this post on how to press tofu without a press for why it is important/step by step photos for how to press tofu without a tofu press.
• Be sure to let the tofu cool before storing in the fridge as it can get soggy if you place the container lid on too early.
• I like using these glass containers to store my meal prep in.

Maple Soy Tofu Meal Prep

Simple, flavourful, and healthy, this Maple Soy Tofu Meal Prep is going to become a staple for you! Vegan friendly.

5 from 2 votes

Print Rate

Prep Time: 30 mins

Cook Time: 40 mins

Total Time: 1 hr 10 mins

Servings: 3 servings

Ingredients

For the tofu:

• 3 tbsp soy sauce, low sodium. Or tamari if you prefer.
• 2 tbsp maple syrup
• 1 tsp rice vinegar
• 1 pack extra firm tofu

For everything else:

• 1½ cup cooked rice, or grain of your choice
• 1½ cup broccoli florets, or vegetable of your choice

Instructions

• Drain and press your tofu with a tofu press or by wrapping it in a linen towel and placing a heavy object on top for 30 minutes.
• Heat oven to 400F.
• Combine the soy sauce, maple syrup, and rice vinegar. Set aside.
• When done pressing, cut the tofu into bite sized pieces and pour in just under half of the maple soy mixture.
• Toss the tofu in the sauce, until it is covered. If you have time, marinate the tofu for 30 minutes.
• Toss the tofu in cornstarch.
• On a lined baking sheet, place the tofu in a single layer and bake for 20 minutes. Flip each tofu cube and bake for another 20 minutes.
• If you are roasting your broccoli, you can roast them in the same oven on a separate tray for 20 minutes (I toss my broccoli in olive oil, salt, and garlic powder).
• When done, toss the tofu with the rest of the maple soy sauce and assemble your meal prep containers by portioning out the tofu, broccoli, and rice into 4 airtight containers. Let cool before storing in the fridge for up to 4 days.

Tried this recipe?Did you make this recipe? I’m always so happy to hear about it! I’d love to see how it turned out. Tag me at @CarmysHungry on Instagram so I can see it! If you enjoyed the recipe, I’d really appreciate a comment with a 5 star rating! ♥

Author: Carmy

Course: Main Course

Cuisine: Asian

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