Teriyaki Grilled Tofu Bowl

This Teriyaki Grilled Tofu Bowl features tender, smoky slabs of extra-firm tofu coated in a homemade teriyaki sauce, served atop fluffy brown rice with an array of crisp vegetables and fresh pineapple. The harmonious interplay of sweet, tangy, and savory flavors, combined with varied textures—from crunchy snap peas to soft pineapple—makes this dish both vibrant and deeply satisfying.

Why You’ll Love This Recipe

• Balanced Flavors: A homemade teriyaki sauce of soy, fresh pineapple, garlic, and ginger delivers an ideal sweet-savory profile that perfectly complements the tofu.

• Textural Contrast: Grilling or pan-frying imparts a lightly charred exterior to the tofu, while crisp vegetables and plump rice grains provide welcome variation in each bite.

• Fully Customizable: Swap grains, vegetables, or even the protein to accommodate gluten-free, vegan, low-carb, or other dietary preferences, making this bowl endlessly adaptable.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Teriyaki Tofu

• 14 ounces extra-firm tofu, pressed

Homemade Teriyaki Sauce

• ½ cup tamari or soy sauce

• ¼ cup water

• ½ cup fresh pineapple, chopped

• 2 cloves garlic, minced

• 1 tablespoon ginger, minced

• 2 tablespoons rice vinegar

• 1 tablespoon arrowroot powder or cornstarch

• 1 tablespoon sesame seeds

Other Bowl Ingredients

• 1 bunch kale, finely chopped

• 1 bunch green onions, chopped

• 1 cup shelled edamame, cooked

• 2 cups pineapple, chopped

• 6 baby bell peppers, sliced into rings

• 1 zucchini, sliced lengthwise and cut into bite-sized pieces

• 2 cups snap peas, raw or lightly steamed

Brown Rice

• 1 cup brown rice, rinsed

• 2 cups cold water

• 1 teaspoon salt

Garnish

• Sesame seeds, for sprinkling

• Extra teriyaki sauce, for drizzling

Directions

1. Make the teriyaki sauce:
   Blend tamari (or soy sauce), water, pineapple, garlic, ginger, and rice vinegar until smooth. Pour into a saucepan, whisk in arrowroot (or cornstarch), and cook over medium heat until it reaches a gentle boil and thickens. Remove from heat and let cool.

2. Marinate the tofu:
   Slice pressed tofu into slabs. In a shallow container, arrange the tofu and pour in enough cooled sauce to coat all pieces. Cover and refrigerate for at least 6 hours or overnight for optimal flavor.

3. Cook the tofu:

   • Grill: Preheat to 400 °F (200 °C). Grill tofu slabs for about 16 minutes, turning every 4 minutes, until grill marks appear. Return tofu to any remaining marinade.

   • Pan-fry: Heat a splash of oil or vegetable broth in a nonstick skillet over medium-low. Cook tofu slabs 4 minutes per side until golden.

   • Bake: Preheat oven to 400 °F (200 °C). Place tofu on parchment-lined sheet and bake 15 minutes; flip and bake another 15 minutes.

   • Air-fry: Preheat to 375 °F (190 °C). Air-fry tofu for 10–15 minutes, shaking basket halfway through.

4. Prepare the rice:
   Combine rinsed brown rice, water, and salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer until water is absorbed and rice is tender (about 40 minutes). Fluff with a fork.

5. Assemble the bowls:
   Divide rice among four bowls. Top with kale, snap peas, green onions, zucchini, pineapple, and tofu. Drizzle with extra teriyaki sauce and sprinkle with sesame seeds.

Servings and timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 20 minutes (excluding marinade time)

• Total Time: 30 minutes (plus at least 6 hours for marinating)

Variations

• Use quinoa or rice noodles instead of brown rice.

• Substitute store-bought teriyaki sauce for ease.

• Swap kale for spinach, mixed greens, or shredded cabbage.

• Replace pineapple with mango, peaches, or apple slices.

• Add roasted vegetables such as carrots, broccoli, or bell peppers.

• Garnish with pickled onions, toasted seeds, or fresh herbs.

Storage/Reheating

• Storage: Keep cooled components in airtight containers in the refrigerator for up to 4 days. Freeze tofu (in its marinade) separately for up to 1 month; rice and vegetables are best refrigerated.

• Reheating: Microwave bowls with a splash of water until warm. For crispy tofu, reheat in a skillet or air fryer at 350 °F (175 °C) for 5–7 minutes.

FAQs

What type of tofu is best for grilling?

Extra-firm or super-firm tofu holds its shape and crisps nicely when grilled or pan-fried.

How long should I press tofu before marinating?

Press for at least 15–30 minutes to remove excess moisture and allow better marinade absorption.

Can I use a store-bought teriyaki sauce?

Yes. A quality bottled sauce will work, though homemade sauce offers fresher, more balanced flavor.

Is this recipe gluten-free?

Use tamari and verify all packaged ingredients are labeled gluten-free to ensure compliance.

Can I make this recipe ahead of time?

Absolutely. Marinate tofu overnight and prepare rice and vegetables in advance; assemble and reheat when ready to serve.

How do I make the bowl nut-free?

Omit sesame seeds and confirm that your teriyaki sauce contains no nut-derived ingredients.

Can I freeze leftovers?

Freeze tofu (in its marinade) for up to 1 month. Rice and fresh vegetables are best stored in the refrigerator.

What can I substitute for pineapple?

Mango, peaches, or apple slices all provide a similar sweet-tart contrast.

How can I add more protein?

Serve with extra edamame, chickpeas, or a sprinkle of toasted seeds or nuts (if dietary restrictions allow).

How spicy is this dish, and can I adjust it?

The recipe is mild. For heat, stir crushed red pepper or sriracha into the teriyaki sauce.

Conclusion

This Teriyaki Grilled Tofu Bowl combines sweet, savory, and smoky notes in one nourishing meal. Its versatile components—from homemade teriyaki to fresh vegetables—make it perfect for weeknight dinners, meal prep, or casual gatherings. Whether you follow a plant-based diet or simply seek a flavorful, balanced bowl, this recipe is sure to become a favorite in your culinary rotation. Enjoy!