Pan Seared Tofu Bowls – Skinnytaste

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:

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.

1. 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.
2. 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.
3. Sear Tofu: Heat a large skillet over medium-high heat, spray with oil, and brown the tofu for about 2 minutes on each side.
4. Steam Broccoli: Toss the broccoli with the remaining marinade and microwave for 1 minute to steam. Also, microwave the rice.
5. 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!