These easy Pan Seared Tofu Bowls with Edamame Rice are packed with protein and ready in under 30 minutes. They’re a delicious vegetarian meal perfect for lunch, dinner, or meal prep!
Pan Seared Tofu Bowls
Seared tofu that’s crispy on the outside, tender on the inside, and packed with flavor? Yes, please! These simple Seared Tofu Bowls with edamame-studded rice and broccoli are elevated with a drizzle of crunchy garlic chili oil. When you need a high-protein meal without the meat that’s just as satisfying as nourishing,
this recipe checks all the boxes. For more Asian tofu bowls with rice, try my Tofu Poke Bowls, Gochujang Tofu Bowl, and Spicy Sriracha Tofu Rice Bowls.
Why You’ll Love These Seared Tofu Bowls
I try to go meatless a few times a week, and often keep tofu on hand for easy protein meals without the meat. Lately, I have been loving this S&B Crunchy Garlic with Chili Oil and drizzled it over the tofu, but any chili crunch will do.
Here’s why this recipe works:
- High-Protein: Tofu + edamame = a serious protein boost.
- Vegetarian: I love tofu since it’s versatile and will take on the flavor of whatever you marinate it in.
- Perfect for Meal Prep: Make everything ahead and enjoy ready-to-gobmeals throughout the week.
- Dietary Restrictions: Weight Watchers-friendly, vegetarian, vegan, gluten-free (if using tamari), high-protein, high-fiber, dairy-free
If you make this healthy seared tofu bowl recipe, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook. And be sure to join the Skinnytaste Community to see what everyone’s cooking!
What You’ll Need
Here are the ingredients for these crispy seared tofu bowls. See the recipe card below for the exact measurements.
- Tofu comes in different textures from soft to extra-firm, but extra-firm tofu works best for searing.
- Tofu Marinade: Reduced-sodium soy sauce, unseasoned rice vinegar, and sesame oil
- Brown Rice: I have instructions for Instant Pot brown rice and steps for cooking rice on the stove.
- Vegetables: Broccoli and edamame provide fiber. Buy frozen shelled edamame to save time.
- Garnishes: Green onions and S&B Crunchy Garlic with Chili Oil (or another chili crunch). It isn’t too spicy, and the umami flavor is amazing.
How to Make Seared Tofu Bowls
You can marinate the tofu the day before. Then, it only takes 4 minutes to sear. To make cooking even faster, we steam the broccoli in the microwave. See the recipe card at the bottom for printable directions.
- Dry Tofu: Drain the tofu and lay the slices on towels, with more on top. Lightly press down to remove the water, then transfer it to a large container and lay in a single layer.
- Marinate Tofu: Whisk the soy sauce, vinegar, and sesame oil in a bowl and pour the mixture over the tofu. Gently flip the tofu to coat both sides, then marinate for at least 10 minutes or overnight. Remove the tofu, saving the sauce.
- Sear Tofu: Heat a large skillet over medium-high heat, spray with oil, and brown the tofu for about 2 minutes on each side.
- Steam Broccoli: Toss the broccoli with the remaining marinade and microwave for 1 minute to steam. Also, microwave the rice.
- Make the Bowls: Add rice, edamame, broccoli, and tofu to bowls. Top with chili oil and scallions.
Tips for the Best Seared Tofu
- Press the tofu well: The drier the tofu, the better the texture.
- Use a hot pan: Medium-high heat ensures a golden crust without sticking.
- Let it sit: Don’t stir too much. Let each side sear properly for that crispy exterior.
Variations
- Don’t like tofu? Swap it with shrimp, chicken, or pork. To keep it vegetarian, add extra vegetables.
- Gluten-free: Replace soy sauce with gluten-free tamari.
- Broccoli: Substitute cauliflower.
- Boost the Veggies: Toss in cucumbers, shredded carrots, sautéed mushrooms, or bell peppers.
- Rice Shortcut: When I’m short on time, I love Trader Joe’s frozen brown rice. You just pop it in the microwave!
- Switch the Base: Try farro, cauliflower rice, or soba noodles instead of rice.
- Chili Oil: If you don’t want to buy an extra ingredient, skip the chili oil, and drizzle your bowl with a little soy sauce or your favorite Asian condiment.
- Extra Crunch: Top with crispy shallots or toasted sesame seeds.
- Make It Spicy: Drizzle your bowl with sriracha.
Storage
- Refrigerate tofu, veggies, and rice for 4 days.
- How to Meal Prep: Fill 2-cup glass containers with rice, tofu, and vegetables, and drizzle with chili oil.
- Reheat the container in the microwave until warm.
More Recipes You’ll Love
For more dinner ideas using tofu, check out my Tofu Recipes collection, plus these five delicious tofu recipes to inspire your next meal!
- Greek Tofu Bowls
- Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice
- Tofu Stir Fry with Vegetables in a Soy Sesame Sauce
- Kung Pao Tofu
- Tofu Tacos with Potatoes and Jalapeños
Pan Seared Tofu Bowls
Ingredients
- 8 ounces extra-firm tofu, sliced into 4 slices
- 2 tablespoons reduced sodium soy sauce, or gluten-free tamari
- 1 tablespoon unseasoned rice vinegar
- 1 teaspoon sesame oil
- avocado oil spray
- 1 cup cooked brown rice, or frozen
- 2 cups broccoli florets
- ½ cup shelled edamame, if frozen thawed
- 2 teaspoons S&B Chili Oil with Crunchy Garlic, or chili crunch of your choice*
- 1 chopped scallion, for garnish
Instructions
- Drain tofu then lay the slices on a tea towel or paper towels. Place another towel on top and lightly press to remove most of the water from the tofu. Transfer to a shallow bowl or container big enough to allow tofu lay in 1 even layer.
- In a small bowl, combine the soy sauce, vinegar and sesame oil. Whisk to combine and pour the marinade over the tofu, gently flipping to coat the other side. Marinate at least 10 minutes, or up to overnight. Remove the tofu but save the marinade.
- Heat a large skillet over medium high heat, when hot spray with oil. Brown the tofu about 2 minutes on each side.
- Meanwhile warm the rice and toss the broccoli with whatever marinade is left. Microwave 1 minute until steamed.
- Make the bowls by adding 1/2 cup rice to each bowl or meal prep container. Divide the rice and top with the edamame, add steamed broccoli and 2 pieces tofu. Top the tofu with chili oil and garnish the dish with scallions.
My family loved this! My husband was a little nervous about tofu and was pleasantly surprised and loved it! I can’t wait to make it again.
It was our first time having tofu and this recipe was YUMMY. I had some left over Pico de gallo from another meal and tossed it into the rice. I will save this recipe for sure! Oh, I use my cast iron pan to cook the tofu.
Thank you for this recipe! I can’t remember the last time I made tofu so I was a little nervous but this was easy and came out great! Instead of searing it, I used a grill pan and got some nice ‘meaty’ grill marks!!! Simple and delicious!
Really liked this! It’s not super exciting but it’s tasty, feels like ‘clean eating,’ it’s easy AND made good leftovers. Will definitely make again!
Really enjoyed this meal!
This was a winner. Appreciate the steamed veggies and added carrot and sugar snaps with the broccoli. The tofu was so flavorful. I used the whole pack of tofu so we had this for two lunches. A favorite will make again
Glad you enjoyed it!
Easy and delicious! I was nervous and skeptical since tofu can be hit or miss for me. I was advised by a dietician to up my protein and was looking for more non-meat ways to increase (I love meat but don’t want to only eat that). I personally love the addition of the chili oil and think it makes all the difference. Makes more like 4 rather than 3 servings imo!
Glad you enjoyed!
Tofu is really good!
I know we’re trying to make this tasty and lower calorie. But it was lacking I added Ginger a little bit more marinade and garlic. Also instead of steaming the broccoli I stir fried it in the marinade along with the edamame. It helped
Delicious tofu. Loved it and so easy
Great healthy recipe that turned out to be absolutely delicious! I also changed some things around like using purple rice, adding Gochujang spam and a fried egg. I definitely recommend this recipe. 🙂
Easy to prepare. I marinated the tofu overnight and served it on cooked faro instead of rice. Next time I plan to triple the marinade in order to have more to serve over the bowl.
Easy and delicious! Ended up doubling it because the tofu came in an 18 oz package but otherwise made it as written.
I was low on inspiration and time for dinner but had everything to make this when the recipe showed up in my email. It was easy, quick and delicious. I was low on chili crisp so we just used some sriracha to add some oomph.
So easy! So delicious! Great protein forward veggie lunch idea. I subbed kale for broccoli (because I didn’t have any). Will make this regularly.