Smoked Tofu Poke Bowl: Fast, Fresh & Nutritious

Michaela from Fit Recipes By Michaela
Published 8 months ago
1 rating

This smoked tofu poke bowl is a colourful, nourishing meal that’s great for busy days. It has fluffy basmati rice, crisp cucumber, sweet carrot, fresh salad, and sweet & chilli sauce. Add an egg and some soy sauce for a filling meal that comes together quickly.

Smoked Tofu Poke Bowl: Fast, Fresh & Nutritious
category Fitness
meal type Dinner
difficulty Easy
Prep 10 mins
Cook 15 mins
Serves 4

Nutrition

  • Calories 396kcal 106kcal
  • Fat 8.5g 2.3g
  • Carbs 58.6g 15.7g
  • Proteins 20.5g 5.5g
  • Fibre 3.9g 1.0g

Ingredients

  • Main Recipe

On the Top

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

This poke bowl is my favourite when I want something quick, healthy, and full of colour. The smoked tofu, crisp veggies, and sweet & sour sauce make every bite delicious. It’s perfect for lunch, dinner, or meal prep.

Tips and Variations

  • Try brown rice or quinoa instead of basmati rice for more fibre.
  • Add avocado for extra creaminess and healthy fats.
  • Use teriyaki or sesame dressing for a different flavour.
  • Want more protein? Toss in some edamame beans or chickpeas.
  • For a low-carb version, serve everything over shredded lettuce instead of rice.
  • Top your bowl with sesame seeds or nori flakes for more crunch and umami.
  • Serve it chilled for a refreshing summer meal or warm for a cosy dinner.

Meal Storage

If you have leftovers, store them in an airtight container in the fridge for up to 2 days. Keep the sauce separate so the veggies and rice stay fresh. Tofu tastes best eaten fresh, as it can lose some of its smoky flavour if kept too long.

Frequently Asked Questions

Yes. Just skip the egg or use marinated tofu or edamame for a plant-based protein option.
Absolutely. Sushi rice, jasmine rice, or brown rice all work well in this poke bowl.
Yes, you can prepare the rice and toppings ahead of time, but keep the dressing separate. Put everything together just before eating to keep it fresh.
Slice the vegetables fresh and store them separately in airtight containers. Add them just before serving for the best crunch.
Smoked tofu adds flavour, but you can use plain tofu and marinate it in soy sauce, sesame oil, or your favourite dressing.

Closing Note

Fresh, crunchy, and full of smoky flavour. This tofu poke bowl is a quick, healthy meal that works well for lunch, dinner, or meal prep. For another fresh lunch idea, try fresh couscous salad with chickpeas, cucumber and feta.

  • 💪 High Protein
  • 🪶 Low Fat
  • ⏱️ Ready in 30
  • 🚫 Not Freezer Friendly

Recipe Tags

Reviews

5 out of 5
Helen
This bowl is so fresh and full of flavour! A perfect choice when you want something fresh but filling, quick to make and tastes amzing!

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