Teriyaki Tofu & Edamame Bowl
Crispy baked tofu glazed in homemade teriyaki sauce, served over steamed rice with bright green edamame, pickled ginger, and sesame seeds. A clean, balanced bowl with 32g protein.
This bowl is what I eat when I want something that feels healthy but doesn't taste like a sacrifice. There's something about the combination of sticky teriyaki glaze on crispy tofu with fluffy rice and bright green edamame that just works. It's visually beautiful, endlessly satisfying, and takes almost no effort.
The trick to making tofu work in a bowl like this is getting it genuinely crispy. I press it thoroughly, cut it into thick slabs, and bake it at high heat until the edges are golden and chewy. Then I brush on the teriyaki glaze during the last few minutes so it caramelizes onto the surface. It's a completely different experience from soggy, steamed tofu. The edamame goes on top, still bright green and slightly snappy, adding both texture and a serious protein punch.
I meal prep these bowls every week. I'll bake a big batch of teriyaki tofu, make the rice and edamame, and portion everything into containers. Reheats surprisingly well in the microwave. At 32g protein and only 460 calories, the macros are almost too good to be true.
The Protein Upgrade
A typical teriyaki tofu bowl at a restaurant uses 8-10oz tofu and no edamame, hitting about 16-18g protein. We went big with 20oz of pressed extra-firm tofu and added 1.5 cups of shelled edamame for a double-soy protein hit. From 16g to 32g protein per serving while keeping the bowl clean and balanced.
Teriyaki Tofu & Edamame Bowl
Ingredients
- 20 oz extra-firm tofu (pressed and cut into thick slabs) 25g protein
- 1 ½ cups shelled edamame (frozen is fine) 7g protein
- 2 cups jasmine or short-grain rice (dry)
- 3 tbsp soy sauce
- 2 tbsp mirin
- 1 tbsp rice vinegar
- 2 tbsp brown sugar
- 1 tbsp sesame oil
- 1 tsp cornstarch (mixed with 1 tbsp water)
- 2 cloves garlic (minced)
- 1 tsp ginger (freshly grated)
- 1 tbsp oil (for baking)
- 1 tbsp sesame seeds (for garnish)
- 2 tbsp pickled ginger (for serving)
- 2 green onions (sliced)
Instructions
- Preheat oven to 425F. Press the tofu for at least 20 minutes between paper towels with a heavy object on top. Cut into thick rectangular slabs or triangles.
- Toss the tofu slabs with 1 tbsp oil and a pinch of salt. Arrange on a parchment-lined baking sheet in a single layer. Bake for 20 minutes, flipping halfway, until golden and crispy on the edges.
- While tofu bakes, make the teriyaki sauce: In a small saucepan, combine soy sauce, mirin, rice vinegar, brown sugar, sesame oil, garlic, and ginger. Bring to a simmer over medium heat.
- Stir the cornstarch slurry into the sauce and cook for 2-3 minutes until it thickens to a glossy glaze. Remove from heat.
- Cook the rice according to package directions.
- Cook the edamame: Boil frozen shelled edamame in salted water for 3-4 minutes until bright green and tender. Drain.
- When the tofu is crispy, remove from oven. Brush generously with teriyaki glaze on both sides. Return to oven for 3-4 minutes until the glaze caramelizes.
- Assemble the bowls: Divide rice among 4 bowls. Top with glazed tofu slabs and edamame. Drizzle any remaining teriyaki sauce over the top.
- Garnish with sesame seeds, sliced green onions, and pickled ginger. Serve immediately.
Boost Your Protein
- Add a soft-boiled egg to each bowl for an extra 6g protein.
- Swap rice for quinoa for an extra 4g protein per serving.
- Add extra edamame, another cup brings an extra 4g protein per serving.
Ingredient Substitutions
- No mirin? Use 1 tbsp rice vinegar plus 1 tsp sugar as a substitute.
- No extra-firm tofu? Use super-firm tofu or pressed firm tofu for best results.
- No edamame? Use shelled soybeans or green peas for a similar look and texture.
- Swap jasmine rice for brown rice for more fiber and a nuttier flavor.
