Vegan

Spicy Maple Mustard Tofu Bowl with Sweet Potatoes

Healthy, flavorful, and satisfying, this easy Spicy Maple Mustard  Tofu Bowl with sweet potatoes crunchy baked marinated tofu is a vegan version of honey mustard chicken and is the perfect meal prep lunch bowl or weeknight dinner . Add any nut or fruit you like to make this yours!

overhead shot of spicy maple mustard tofu bowl with sweet potatoes and a side dish of blueberry dressing

Looking for a tofu bowl idea to add to your vegan lunch or dinner rut? This Spicy Maple Mustard Tofu Bowl with sweet potatoes has become a favorite in my home in no time!  A colorful, healthy, super flavorful bowl that is so satisfying and loaded with crunchy spiced tofu and creamy roasted sweet potatoes! All tossed with a maple lime dressing, this makes for the perfect meal prep lunch bowl or weeknight dinner. You’ll love that it is so versatile. Add any nut or fruit you like to make this yours!

overhead shot of sweet potato tofu bowl with blueberries and apples served with a side of maple mustard dressing

This bowl recipe is a vegan version of honey mustard chicken using maple syrup instead of honey and pressed,cubed tofu instead of chicken and my whole family is obsessed with it!

When it comes to preparing tofu, I typically like to bake or pan fry it. Sometimes I marinate it and then bake it, and sometimes I bread it instead. And when I want it to be especially delicious, I do both! For this maple mustard tofu bowl recipe, we do both. Maple Mustard Marinade + a punchy mix of breadcrumbs and spices = the best baked tofu ever!

all ingredients for sweet potato tofu bowls assembled in a shallow white bowl with a side dish with dressing

With those fresh apples, pecans and the roasted sweet potatoes, I took this into a late summer / fall direction. However, you can adapt this to the season, adding seasonal produce like fresh strawberries and almonds in spring or swapping spinach for arugula or massaged kale! You can substitute or add any other veggie of your choice. The sweet refreshing maple lime dressing goes with pretty much anything!

sweet potato tofu bowls with blueberries and chunks of apple tossed in a shallow white bowl with maple mustard dressing

More bowl recipe ideas from the blog

Spicy Maple Mustard Tofu Bowl with Sweet Potatoes

Healthy, flavorful, and satisfying, this easy Spicy Maple Mustard Tofu Bowl with crunchy baked marinated tofu and roasted sweet potatoes is the perfect meal prep lunch bowl or weeknight dinner and so versatile. A vegan version of honey mustard chicken and sooo good you will want to have it every day! Add any nut or fruit you like to make this yours!

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Main Course

Cuisine: American

Keyword: tofu bowl recipe, vegan bowl with tofu

Servings: 4

Calories: 308kcal

Author: The Diet Geek

Ingredients

For the tofu marinade:

  • 1 tablespoon dijon mustard
  • 2 teaspoons flaxseed meal
  • 1 teaspoon flour or use corn starch to make it gluten-free
  • 2 tablespoons maple syrup
  • 2 tablespoons non-dairy milk
  • 1 teaspoon oil

For the crispy coating:

  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried cayenne
  • 1/2 teaspoon of cayenne
  • 1/2 teaspoon black pepper
  • 1/4 cup (30 g) bread crumbs
  • 1/4 teaspoon salt

For the rest of the bowl ingredients:

  • 14 ounces (400 g) of extra firm tofu pressed for 15 minutes and cubed
  • 1 sweet potato cubed
  • 1/4 teaspoon salt
  • 1/4 tsp thyme for sweet potatoes
  • oil as needed for sweet potatoes
  • 1 cup (150 g) blueberries
  • 1 cup thinly sliced apples
  • fresh spinach as needed
  • 1/3 cup (30 g) of pecans

For the dressing:

  • 1 tablespoon maple syrup
  • 1 tablespoon lime juice
  • 1 tablespoon water
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  • Make the marinade by mixing all the ingredients in a bowl and set aside. Press and cube the tofu if you haven’t already

  • Add your pressed and cubed tofu to the marinade and toss well. Let it sit for 5 minutes. Mix the crispy coating ingredients in a shallow bowl

  • Then carefully transfer the marinated tofu to the shallow bowl leaving the excess marinade in the original bowl.

  • Toss the tofu in the coating to coat all of the tofu. Then transfer to a parchment-lined baking sheet.

  • In another bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and mix well.

  • Toss well to coat and spread the sweet potato cubes on the same baking sheet.

  • Bake at 400 degrees F (200 c ) for 25-30 minutes or until the tofu is crisp and the sweet potato is cooked to preference.

  • Make the dressing by combining all the ingredients in a small bowl. I also like to add a couple of blueberries to this dressing and smash them just for color and a different flavor

  • Assemble your bowl by adding spinach or other greens of choice. Some blueberries, apples, a good helping of the tofu and the sweet potato. Drizzle with the dressing and serve.

Notes

  • To make this gluten-free use corn starch instead of flour in the tofu marinade
  • omit the nuts to make Nutfree
  • You can use blackberries instead of blueberries – any berry really
  • The spice mix can be swapped for Cajun or bbq seasoning if you have some premixed

Nutrition

Nutrition Facts

Spicy Maple Mustard Tofu Bowl with Sweet Potatoes

Amount Per Serving

Calories 308 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 1g6%

Sodium 560mg24%

Potassium 455mg13%

Carbohydrates 39g13%

Fiber 5g21%

Sugar 16g18%

Protein 13g26%

Vitamin A 9197IU184%

Vitamin C 22mg27%

Calcium 216mg22%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

Tofu Bowl Ingredients:

  • Tofu – firm or extra firm, pressed for 20 minutes to remove moisture.
  • sweet potato – butternut squash would work too
  • blueberries – for the bowl itself but also for the dressing
  • apples – the add some crispy juicy freshness and work so well along with the sweet potatoes
  • fresh spinach as a base for our bowls
  • pecans for some crunch

Marinade & crunch coating ingredients

For the tofu marinade and crunchy coating we need:

  • Dijon mustard
  • flaxseed meal
  • flour
  • maple syrup
  • non-dairy milk
  • and oil
  • spices: garlic powder, onion powder, paprika,  cayenne, black pepper and salt
  • bread crumbs for some crunch

Salad Dressing

The salad bowl dressing is a simple combination of

  • maple syrup
  •  lime juice
  • water, salt, and black pepper

No oil needed as there is some oil in the roasted potatoes.

overhead shot of ingredients needed for sweet potato tofu bowls

Tips:

  • To make this gluten-free use corn starch instead of flour in the tofu marinade
  • You can use blackberries instead of blueberries – any berry really
  • For meal prep, prepare the roasted tofu and sweet potatoes in advance and prep the dressing. Cover and chill. Chop apples measure out berries and cover in individual bowls and put everything in the fridge to allow for quick assembling the next morning
  • The spice mix can be swapped for Cajun or bbq seasoning if you have some premixed

How to make Spicy Maple Mustard Tofu Bowls

seasoning for tofu marinade in a small bowl

Make the marinade by mixing all the ingredients in a bowl and set aside for 5 minutes.

Meanwhile, make the coating by mixing all the ingredients in a shallow bowl and set aside.

tofu cubes being mixed with marinade

Add your pressed and cubed tofu to the marinade and toss well. Let it sit for 5 minutes.

tofu mixed with marinade in a small white bowl

Then carefully transfer the tofu to the shallow bowl leaving the excess marinade in the original bowl.

a bowl with marinated tofu and a bowl with spice mix on a marble countertop

Toss the tofu in the coating to coat all of the tofu. Then transfer to a parchment-lined baking sheet.

marinated cubed tofu being mixed with crunch topping

sweet potato cubes mixed with seasoning and oil in a small bowl

In another bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and mix well.

tofu and sweet potato cubes on a baking sheet ready to be baked

Toss well to coat and spread the sweet potato cubes on the same baking sheet.

Bake at 400 degrees Fahrenheit (205 c)for 25-30 minutes or until the tofu is crisp and the sweet potato is cooked to preference.

vegan sweet potato tofu bowl with a side of dressing

Make the dressing by combining all the ingredients in a small bowl and set aside.

I also like to add a couple of blueberries for this dressing and smash them just for color and a different flavor for fun.

Assemble your bowl by adding spinach or other greens of choice. Some blueberries, apples, a good helping of the tofu and the sweet potato.

Drizzle with the dressing and serve.

a bowl with baby spinach topped with baked sweet potatoes and crunchy tofu served with a small dish of maple blueberry dressing

 

 

 

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