Peanut Tofu Buddha Bowl (Vegan and Gluten-Free)

Grain Buddha bowl recipes are hands down one of my favorite ways to eat. I love how incredibly customizable they are based on what you have on hand. Grab a grain, like brown rice, for this version, a protein, like my peanut tofu, and finish the entire thing off with a drinkable sauce and plenty of veggies. 

We eat this tofu Buddha bowl at least once a month, but my Sweet Potato Buddha Bowl, Tofu Rice Bowl, Winter Buddha Bowls, and Coconut Thai Buddha Bowls are also popular favorites in my house. Vegan Buddha bowls are like a salad but heartier!

See below for more details and tips for success, or scroll down to the full recipe below.

Ingredient Notes and Substitutions

As mentioned above, the real beauty of bowl recipes like this one is that they are incredibly customizable. I usually recommend making the recipe as is, especially the peanut tofu, to get the hang of the tofu technique.

From there, you can swap in other sauces and fresh vegetables for endless pairings.

• Brown Rice. My favorite grain to use in this one-bowl meal, but farro, quinoa, couscous, and bulgur wheat also work.
• Vegetables. Roasted broccoli pairs so well with the fresh spinach and shredded carrots! Roasted sweet potatoes, roasted carrots, Brussels sprouts, butternut squash, or hearty beets would also be a great sub for the broccoli. I really like a fresh green with this bowl, and arugula, chopped kale, microgreens or other fresh leafy greens can be substituted for the spinach.
• Tofu. A must! My peanut tofu is so delicious in this recipe– you have to try it! Even if you think you don’t like tofu. More on that below.
• Chickpeas. To make this Buddha bowl incredibly nourishing and satisfying, I’m using a combo of both chickpeas and tofu for a double source of plant-based protein and fiber. As a dietitian, I’m on a mission to get all of us to eat more beans and adding in chickpeas to this bowl is an easy way to increase your bean intake.
• Peanut Sauce. Drinkable! This one is a workhorse in my kitchen, and shows up in these tofu spring rolls, farro salad and my tofu lettuce wraps.

How to make this Vegan Buddha Bowl Recipe

For the full recipe with ingredient amounts, make sure to scroll down to the recipe card below.

Make the tofu

Press, cube and bake the tofu.

Make the Sauce

Whisk together all of the ingredients for the peanut sauce.

Toss with Peanut Sauce

Once the tofu is baked, toss it with 1/2 of the peanut sauce to marinade.

Crisp the Tofu in a Skillet

You’ll then finish cooking the tofu on the skillet to crisp up the edges and create golden brown, crispy tofu!

Roast the broccoli

While the tofu is cooking, toss the broccoli with either olive or sesame oil and roast until tender.

Assemble the dish!

Now that all of your components are ready, it’s time to combine. Layer into a bowl the cooked rice, cooked tofu, broccoli, chickpeas, carrots and broccoli. Then drizzle the remaining peanut sauce on top!

How to Make Peanut Tofu

This tofu. Please try it. Please try it. 🙏 Make this your New Year’s resolution, the year you will love tofu at home. Getting you to love tofu is one of the reasons I created my free 7-day Plant-Based Protein course and I also teach you how to make the best baked tofu and how to cook with tofu.

The technique shown here is foolproof in creating chewy, crispy chunks of tofu that aren’t drenched in oil.

To achieve the faux-fried texture, bake the tofu until it’s almost dry, then remove from the oven and marinate in peanut sauce! From there, you’ll lightly sauté the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables.

Or eat the entire thing straight out of the skillet. I’ve done both, and they are equally good.

Tofu Buddha Bowls as a Nourishing Meal Choice

I totally get the desire to want an overhaul come January 1st. These vegan Buddha bowls are my favorite way to get back on the healthy eating track after spending the last few weeks in Mexico. They are packed with nutrition and flavor and contain enough protein and fiber to keep me full for hours.

And yet, I’ve been a dietitian long enough to know that it’s easy to lose sight of the big picture when it comes to goals and resolutions related to New Year, New You. Nutrition is a long game, and when I work with clients, I like to focus on sustainable choices that allow them to enjoy food more.

It’s almost impossible to have a healthy relationship with food with the words Master Cleanse, detox, diet or fasting. As a Registered Dietitian with over a decade of experience working with disordered eating clients, I can almost promise that those fads will leave you hungry, unsatisfied, and more hard on yourself.

There is an easier way. Eat until you are satisfied, enjoying each bite with acceptance and not punishment. Love food that loves you back. Fill your plate with colorful produce, lean protein, healthy fat, and complex carbs.

These vegan Buddha bowls are the perfect balance of protein and carbohydrates to keep you full.