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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
- Peanut Butter Roasted Cauliflower Bowl. GF
- Curried Kidney Bean Bowl with quinoa, zucchini, mango salsa GF
- Sweet Potato Chickpea Salad Bowl with Tahini Dressing
- Quinoa Cauliflower Bowl with almond Sriracha sauce GF
- Sprouted Lentil Bowl with Cajun Spied Sweet Potatoes GF
- Turmeric Cauliflower Rice Bowl with Moroccan spice chickpeas. GF
Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
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
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon cayenne
- 1/2 teaspoon black pepper
For the crispy coating:
- 1/4 teaspoon salt
- 1/4 cup bread crumbs
For the rest of the bowl ingredients:
- 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 or baby greens as needed
- 1/3 cup halved 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. This is optional) . You can also mix 1-2 teaspoons of the marinade if remaining
- Assemble your bowl by adding spinach or other greens of choice. Some blueberries, apples, a good helping of the baked 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 for the tofu can be swapped for Cajun or bbq seasoning if you have some premixed
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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.
Delicious, definitely will be a regular!
Awesome
This was a HUGE hit for our family meal at the restaurant I manage! Satisfied everyone and met the dietary restrictions of some of us. Delicious and filling. Thank you! I have a beautiful photo, but cannot see how to share it here.
That’s so good to hear! Can you share the photo on social?
This was amazing! Restaurant quality deliciousness. I was worried the dressing would be too simple but it was perfect. Great job!
no need to spend restaurant prices sometimes