Baked Teriyaki Tofu and Cauliflower - Forkful of Plants (2024)

Looking for some easy meal prep inspiration this Veganuary? This baked teriyaki tofu and cauliflower uses a vegan teriyaki sauce for a healthier version of a Japanese classic. Combine it with rice and some crunchy veggies for a perfect meal prep bowl.

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So what makes tofu teriyaki great for meal prep?

I love making this dish for meal prep because I always look forward to eating it at lunch time! Not only that, it’s:

• Super easy to throw together, with minimal hands-on time. All you need to do is chop, mix and go!
• Healthy and full of protein. The tofu and cauliflower is baked, not fried. The only oil is a drop of sesame oil in the homemade teriyaki sauce.
• Can be served with whichever grain and veggies I fancy or happen to have in the house.

What is in vegan teriyaki sauce?

To make the signature teriyaki flavour, I’ve combined soy sauce, water, a little maple syrup and sesame oil, garlic and ginger puree, and a splash of rice vinegar. The homemade sauce is far healthier than the traditional recipe. I’ve used only a minimal amount of maple syrup to add a touch of sweet stickiness. But don’t worry, it still has the perfect amount of delicious teriyaki flavour.

In fact, the sauce is so good it can be mixed with any roasted veggies or protein. I love the cauliflower in this so much- sometimes I will just opt to make a big batch of teriyaki cauliflower!

What type of tofu is best?

I would highly recommend using a firm or extra firm tofu for dishes like tofu teriyaki, adobo tofu, and Mongolian tofu. Traditionally, you may see silken tofu in dishes like this. But a firm tofu is far easier to work with, and will hold its own with a satisfying chewiness.

There are several types of firm tofu on the market at the moment, some of which have already been pressed or don’t require pressing, and some which do. Check the packaging to see which type of firm tofu you have. If you aren’t sure, generally the tofu which is sitting in a lot of water will need pressing; tofu which is almost vacuum packed with only a tiny bit of water will not.

How to press tofu

If your tofu requires pressing, you can use a tofu press for this or you can do it the DIY way. I find the DIY way really faffy, so a tofu press was a massive time and effort saver for me. If you cook tofu even semi-regularly or plan to do so, I would hugely recommend getting your hands on one of these!

If you want to do it the DIY way, slice your tofu in half down the middle so you end up with two flat rectangles. Wrap them in a few pieces of kitchen paper or a clean tea towel, and place a heavy pan on top. Fill the pan with something heavy- books, jars of dried goods, whatever you have sitting around!

I would suggest leaving it like this for around an hour before making your baked teriyaki tofu, but you could get away with 30 minutes if you’re in a rush.

How to make baked teriyaki tofu and cauliflower

This recipe is a little different in that it’s baked in the oven. A lot of recipes will fry the main ingredients, then add the sauce and cook until thickened. I opted for baked teriyaki tofu, as it means it can mostly be left to just cook away- which makes it a really easy meal prep.

Start by laying out your cubed tofu and cauliflower florets on a large baking sheet or dish. Sprinkle them with 2 tablespoons of cornflour, mix it all around, and bake them in the oven for 10 minutes.

Whilst these are in the oven, it’s the perfect opportunity to make the vegan teriyaki sauce. Mix the soy sauce, water, maple syrup, sesame oil, garlic, ginger, and rice vinegar together in a small pan. Place this over a medium heat, and let it simmer away for 10 minutes, until slightly thickened and glossy.

After 10 minutes is up, take the cauliflower and tofu out of the oven and pour the sauce over them. Give them a good mix around until they’re all coated. The sauce should begin to thicken here as it mixes with the cornflour coating on the tofu and cauliflower.

Return it to the oven for 10 more minutes. The sauce will thicken further as it heats up, so don’t worry if it doesn’t thicken immediately.

What to serve it with…

This dish makes for great meal prep, as you can serve it with whatever you feel like or happen to have in the fridge! I like to serve it with brown rice and a mixture of chopped peppers and carrots for a bit of crunch.

It would also go great with quinoa or noodles, steamed veggies such as cauliflower, or even roasted edamame beans or chickpeas! I love to sprinkle some sesame seeds and green onions on top for an extra bit of crunch and flavour.

Can I prepare teriyaki tofu and cauliflower in advance?

Of course! This makes 4 portions and will keep for 4 days, as long as it is kept in the fridge in an airtight container. You can portion it up for 4 meals with your favourite grain and veggies. Then just grab and go each day for your lunch!

You can eat it cold, but I much prefer it heated through. I just use a microwave for this- for me it takes a couple of minutes but this will vary depending on the wattage of your microwave. Just make sure it’s piping hot through.

Soy sauce substitutes

If you need your baked teriyaki tofu and cauliflower to be gluten free, you can use tamari rather than soy sauce, and double check that your corn starch is gluten free! If you’re worried about the salt levels in your soy sauce, you can pick up a reduced-salt soy sauce from the store.

Need some more ideas for meal prep?

You might like to try my yummy rice salad with pecans and apple, or sweet potato pilaf.

This pesto orzo salad is perfect for warmer months.

If you like tofu, this Thai-inspired tofu buddha bowl is delicious and full of protein.

Or for more delicious Asian flavours, try this miso edamame and cauliflower salad, or this tofu katsu salad with katsu curry dressing!