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This tofu sweet potato bowl is a healthy, flavor-packed vegan meal made with crispy tofu, roasted sweet potatoes, and a creamy tahini sauce. It’s perfect for meal prep, easy weeknight dinners, and can be customized with your favorite grains and greens.
Similar to a buddha bowl, this recipe is a simple way to build a balanced, plant-based meal with protein, fiber, and plenty of flavor.
Why you’ll love this:
- Packed with plant-based protein and fiber
- Perfect for meal prep
- Sweet, savory, and creamy flavors in every bite
- Easily customizable with different grains and veggies
- Great for healthy weeknight dinners
Tofu can be tricky if you’re not used to cooking with it, but once you get the texture right, it’s incredibly versatile. In this recipe, the tofu is lightly crispy on the outside and packed with flavor.
What’s in this bowl:
- Crispy tofu
- Roasted sweet potatoes
- Brown rice
- Leafy greens
- Sweet Tahini Sauce
Ingredients Notes:
- Extra-firm tofu: Best for a firm, crispy texture
- Sweet potatoes: Cut evenly for consistent roasting
- Kale: Can substitute with spinach or chard
How to make this tofu sweet potato bowl:
- Roast the sweet potatoes at 425°F until tender (about 40 minutes).
- Press and season the tofu, then coat with cornstarch.
- Cook the tofu in a pan until crispy and golden.
- Add greens and cook until wilted.
- Stir in cooked rice and warm through.
- Add roasted sweet potatoes and mix.
- Drizzle with tahini sauce and serve.
Tips for crispy tofu:
- Press out as much moisture as possible
- Use cornstarch for a crispy coating
- Don’t overcrowd the pan
- Cook on medium-high heat
Variations and substitutions:
- Use quinoa or farro instead of brown rice
- Swap kale for spinach or arugula
- Add roasted broccoli or chickpeas
- Use a peanut sauce instead of tahini
Meal Prep Tips:
- Store in airtight containers for up to 4–5 days
- Keep sauce separate for best texture
- Reheat in a pan or microwave before serving
Frequently Asked Questions:
Yes, it’s great for meal prep and stores well for several days.
Press the tofu, coat with cornstarch, and cook in a hot pan.
Yes, bake at 400°F for 25–30 minutes, flipping halfway.
Try peanut sauce, hummus dressing, or a simple vinaigrette.
If you try this Tofu Sweet Potato Bowl with Tahini Sauce, please let us know! Leave a comment, rate it, and tag your photo with #veggie__chick on Instagram. We love to see our recipes being made in YOUR kitchen!
Tofu Sweet Potato Bowl (Healthy Vegan Meal Prep Recipe)
Pin RateEquipment
- Wok
- Baking Sheet
- Large Bowl
- Small Bowl
Ingredients
- 2 medium sweet potatoes - peeled and evenly diced into 1-inch pieces (about 3 1/2 cups)
- 1/4 cup unsalted vegetable broth
- 15 ounces 1 block extra firm tofu, drained and excess moisture removed, diced into 1×1-inch pieces
- 1/2 teaspoon garlic powder
- 1 1/2 teaspoons Spanish paprika - divided
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons cornstarch or arrowroot powder
- 1-2 teaspoons sunflower - olive or sesame oil
- 2 cups chopped kale - chard, or spinach (or combination)
- 2 cups cooked brown rice
- Sweet Tahini Sauce
Instructions
- Preheat oven to 425 F.
- In a large bowl, add diced sweet potatoes and 1/4 cup vegetable broth. Stir with a spoon until coated, drain remaining broth and then transfer the sweet potatoes onto a large baking sheet covered in parchment paper. Place potatoes in a single layer spaced evenly. Bake for 40 minutes or until soft when pierced with a fork. Set bowl aside, no need to rinse.
- Meanwhile, prepare tofu by removing as much moisture as possible. I use a tofu press, or I place some paper towels on top and put something heavy on it, for about 15 minutes. When ready, place the tofu in the same large bowl that you had the sweet potatoes in. Add garlic powder, 1 teaspoon Spanish paprika, salt and pepper. Using hands, mix until coated. Add cornstarch and mix again until coated.
- In a large wok, add oil and turn to medium-high heat. When hot, add tofu and stir occasionally for 10-12 minutes, or until browned and crispy. Add kale and greens and stir for 1 minute until wilted. Turn heat off and add brown rice. Stir until warm and remove from heat. Add remaining 1/2 teaspoon Spanish paprika and stir.
- Make the Sweet Tahini Sauce. If too thick, add warm water to thin. Add cooked sweet potatoes to the wok and stir. Distribute to bowls and drizzle with tahini dressing. Serves 4.
Notes
- For crispy tofu, press out as much moisture as possible before cooking.
- Use cornstarch (or arrowroot powder) to help create a crispy exterior.
- Don’t overcrowd the pan when cooking tofu—this helps it brown evenly.
- You can use quinoa or farro instead of brown rice.
- Store leftovers in an airtight container for up to 4–5 days (keep sauce separate if possible).
Nutrition
This post was updated with tips and more in May 2026.
Mandy Augustin says
Can this recipe be frozen?
Christin Russman says
Hi Mandy, I haven’t tried freezing it, but yes, I think definitely think you could combine the bowls into individual portions and I believe it would freeze quite well. I’d leave the sauce separate though. I hope you enjoy it. =)
Christina says
Innnnnncredibleeeeee!!!!!!!!!!! My boyfriend and I love this!!
Christin Russman says
Aww yay, thank you Christina!! =)
Deb says
Rather than fry the tofu, would putting it in the oven at same time as sweet potato work? I’m trying to go oil free
Christin Russman says
Hi Deb, yes I think you could definitely do that! It’s possible the tofu may be done a little quicker than the sweet potatoes (for me, I usually bake tofu for around 30 min). But you can always check after 25-30 minutes and remove the tofu if necessary, and finish cooking the potatoes. Enjoy! =)
Theresa says
Very tasty and great eye appeal!
Christin Russman says
Thank you Theresa!! =)
Cayla Ro says
5 stars from start to finish! The directions were so easy to follow which made the whole experience that much smoother! I’m starting my journey into a more plant based lifestyle and Christin’s recipes have made it so easy. I love how all of the ingredients come together into such a beautiful dish and the tahini sauce brings it to another level! There’s no reason to be on the fence about trying this dish, it’s incredible!
Christin Russman says
Aww thank you Cayla!! I’m so happy this worked out for you and I’m excited about your journey into the plant-based world. Yay!! Thanks again! =)
Emily says
My husband and I really enjoyed it! Perfect blend of sweet and spicy. The tofu was crispy on the outside and soft on the inside. So delicious!
Christin Russman says
Hi Emily, so very happy you loved this dish! It’s one of my faves! =) Yay.
Martina says
Totally delicious. I had cooked my sweet potatoes in the oven and then cut them up, that’s the only thing I did differently. Such a wonderful blend of flavors that’s so pleasing to taste. My husband loved it too. Thanks so much!!
Christin Russman says
Thank you so much Martina, I’m really happy you enjoyed it! =)
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Veronica says
Hi Christin! How much of the sweet tahini sauce did you use?
Christin Russman says
Hi Veronica! I usually use about 2-3 tablespoons per bowl (the nutritional value is for 2 tablespoons). I hope you enjoy it. =)
Sam Clarke says
This was delicious! I added in some soy and sesame oil at the end! The cashew cream sauce just made the dish perfect! I’ll definately be making again! The sauce I’ll use as a staple for everything now! Winner recipe! ??
Christin Russman says
Yay! Thanks so much Sam, I’m so glad you like it. That sauce is my fave. =)
Angela Piaskoski says
Did you use smoked or non smoked Spanish paprika?
Christin Russman says
I used smoked but I think either would be good. =) Thanks!!
Angela Piaskoski says
I ended up doing 1/3 smoked and 2/3 regular. It was great! I will definitely make it again 🙂 thanks!
Christin Russman says
Yay, thanks Angela! So happy you loved it. Thanks for letting me know. =)
رمزيات انستقرام Øلوه says
At this time I am ready to do my breakfast, when having my breakfast coming again to read additional news.
Ruth says
I just made this and it was a delicious meal! I tweaked the recipe a little for our preferences. We like lots of spice so I coated the tofu with 1/2 tsp each of cumin, ginger, turmeric, smoked paprika as well as the cornstarch. I did not mix the brown rice into the dish but used it as a base for the tofu and vegetables in the bowl. The dressing is very good too. Thanks for a recipe I will use again.
Christin Russman says
Thank you Ruth!! Your additions sound delicious. So glad you liked it!
Audrey says
I just made this for dinner and it was amazing! Great recipe! Perfect amount of sweet and spice. Thank you!
Christin Russman says
Yay thanks Audrey, so happy you loved it. It’s one of my favorite go-to recipes. =)
Shoko says
How much corn starch should I put into tofu?
Christin Russman says
Hi Shoko, sorry about that. I’ve updated the recipe. Usually I put about 2 tablespoons cornstarch. Thanks! =)