This post may contain affiliate links. Please read my disclosure.
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.
Esta says
I wasn’t sure about this one when I tasted the tahini dressing, as it was a little bitter and strong, however when mixed in with the sweet potato and rice this makes a deliciously satisfying and balanced bowl. I added some chopped broccoli because I had it, which was a good addition. Will definitely make this one again.
Christin Russman says
Hi Esta, so glad you loved it! =)
Seraphim Dean says
I loved this recipe. As an Eastern Orthodox celebrating Lent, this was a good variety in my diet. I used Jasmin Rice instead of Brown. Many thanks.
Christin Russman says
So glad you enjoyed it! =)
Simon Miller says
Excellent recipe!
Christin Russman says
Thank you Simon! =) So glad you loved it!
Carol says
I made this tonight and it was excellent. I really like the tamari sauce. I didn’t have rice, so I used Farro and it was really good. I think you’ve found the secret to crispy tofu. It was just right. Thanks for this recipe, I will make this again and again
Christin Russman says
Yay, thanks Carol! Good to hear from you and glad you loved the recipe. =)
Kara says
I made this recipe its delicious. I doubled it so we could meal prep it i expected to get 12 servings at your 1cup serving size but only got 6? So i made servings 1/2 cup its strange? But recipe is so good!!
Christin Russman says
Hmm that is a bit strange about the serving size, but I’m really happy you loved it! =)
Ebony says
I’m a very fussy veggie coeliac and I tried this recipe as my first attempt at cooking and trying tofu. It’s AMAZING! I’m so happy I found this recipe, it was a little out of my comfort zone but it was definitely worth trying! 🙂
Christin Russman says
Hi Ebony, I’m SO very happy to hear that!! So happy you enjoyed it. =)
Vee says
This was SO good! I used quinoa instead of rice, and it was so good!
Christin Russman says
Yay! So glad you liked it Vee! And quinoa sounds like a perfect substitution. =)