Name: Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 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; 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 bread crumbs; 1/4 teaspoon salt; 14 ounces 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 blueberries; 1 cup thinly sliced apples; fresh spinach as needed; 1/3 cup of pecans; 1 tablespoon maple syrup; 1 tablespoon lime juice; 1 tablespoon water; 1/4 teaspoon salt; 1/4 teaspoon black pepper

Jump to Recipe Print Recipe

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!

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!

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!

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!

More bowl recipe ideas from the blog

Print Recipe

5 from 10 votes

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: Vegan Richa

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.

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

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.

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

Then carefully transfer the 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 Fahrenheit (205 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 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.

Spicy Maple Mustard Tofu Bowl with Sweet Potatoes

More bowl recipe ideas from the blog