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Crispy Tofu Rainbow Buddha Bowls

Crispy Tofu Rainbow Buddha Bowls

Buddha Bowls are a new favorite meal in our house.  These crispy tofu rainbow Buddha Bowls are easily customized and can be served deconstructed for picky eaters, ensuring everyone has a healthy dinner they will enjoy.

Healthy rainbow buddha bowls with oven baked crispy tofu

What is a Buddha Bowl?

The first few times I served these Rainbow Buddha Bowls for dinner, my boys kept asking “what is a Buddha Bowl”?  Simply put, a Buddha Bowl is a bowl packed with a variety of veggies, a grain or starch, and some type of plant-based protein.  Bon Appetite has a great story discussing the history of the Buddha Bowl if you want to read more (link).

Veggie Buddha Bowls are a Healthy Family Meal

To make Buddha Bowls your whole family will enjoy, simply use ingredients your family loves.  Customize your bowls with an assortment of favorite vegetables.  When we first started eating these Rainbow Buddha Bowls, my preschooler wouldn’t eat tofu, so I made sure to always include shelled edamame and quinoa for additional protein options.

Rainbow Buddha Bowl Vegetable Options:

  • Bell Peppers (Red and Yellow especially for color)
  • Sliced carrots
  • Baby spinach
  • Shelled edamame
  • Sliced cucumber
  • Shredded red cabbage
  • Steamed baby bok choy
  • Broccoli florets
  • Cauliflower florets

Grain and Starch Suggestions for Rainbow Buddha Bowls:

  • Quinoa
  • Roasted sweet potatoes
  • Steamed brown rice
  • Buckwheat soba noodles
vegan Rainbow buddha bowls recipe

Tips & Tricks for Rainbow Buddha Bowls

  • Leftovers are a great way to add variety to Buddha bowls.  When roasting sweet potatoes or other veggies for dinner, consider doubling the quantity for a second meal.  Whole grains like quinoa and rice are another great make-ahead or reheated component of these Buddha bowls!
  • Frozen veggies are a huge timesaver when it comes to creating colorful Buddha bowls with a variety of vegetables.  In addition to being washed and pre-cut, most frozen vegetables are blanched (quickly cooked) ahead of freezing. (Have you ever wondered if frozen veggies are as healthy as fresh?  Check out this post comparing vitamin content in fresh and frozen veggies!)

Tested and delicious soy substitutions:

  • Tempeh can be used in place of firm tofu for a fermented-soy option.  Tempeh has a firm texture compared with pressed tofu, so there is no need to press tempeh to remove water.  If using tempeh, reduce roasting time to 10 minutes
  • Low sodium soy sauce can be used in place of tamari for the crispy tofu (recipe will not be gluten-free)
  • Coconut aminos can be used in place of tamari if you want a soy-free and gluten-free option

Crispy Tofu Rainbow Buddha Bowl Recipe

Easy rainbow buddha bowl recipe with ginger miso dressing

Crispy Tofu Rainbow Buddha Bowls

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

This easy to make Rainbow Buddha Bowl recipe with crispy tofu is a healthy, veggie-packed meal your whole family will enjoy!


Crispy Tofu

  • 14 ounce Tofu, Extra Firm, (organic, pressed to remove liquid)
  • 2 tbsp Tamari, Low Sodium, (or low sodium soy sauce, will not be gluten free)
  • 2 tbsp Toasted Sesame Oil

Rainbow Buddha Bowls

  • 1 cup Red Cabbage, (shredded)
  • 1 cup Carrots, (peeled and thinly sliced)
  • 1 cup Edamame, Shelled, (organic, frozen and thawed)
  • 1 large Bell Peppers, Red , (organic, diced)
  • 1 large Bell Peppers, Yellow, (organic, diced)
  • 4 cups Baby Spinach, (organic)
  • 2 cups Quinoa, cooked

Simple Miso Ginger Dressing

  • 0.5 cup Miso Ginger Dressing


To Bake the Crispy Tofu

  1. Press tofu to remove excess water:  Remove tofu from packaging and place on clean towels (paper towels will also work).  Top with additional paper towels and place at least four heavy bowls on top.  Let tofu sit under the weight of the bowls for 30 minutes
  2. Preheat oven to 400 degrees F
  3. Slice pressed tofu into half inch slices.  Place on foil or parchment lined baking sheet with space between each tofu slice
  4. Stir together low sodium tamari and toasted sesame oil.  Use a pastry brush or spoon to coat sliced tofu in mixture
  5. Roast seasoned tofu slices in oven for 30 minutes, flipping over after 20 minutes
  6. While tofu bakes, wash and chop vegetables for Buddha bowls

To Assemble the Rainbow Buddha Bowls

  1. Place a handful of baby spinach into each serving bowl
  2. Top baby spinach with a half cup of cooked quinoa (can be hot or cold, depending on your preference)
  3. Arrange vegetables around quinoa on top of spinach
  4. Top rainbow Buddha bowls with oven baked crispy tofu
  5. Drizzle with Miso Ginger Dressing and sprinkle with diced green onions and sesame seeds (if using)


Time required to press and drain tofu is not included in the recipe time.  

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 432Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 615mgCarbohydrates: 39gFiber: 10gSugar: 8gProtein: 23g

Nutrition information calculated by Nutritionix

Vegan ginger miso dressing recipe for buddha bowls

Pin recipe for later:

Buddha bowls are my go-to easy and healthy meatless weeknight dinner. This rainbow Buddha bowl recipe is easy to toss together, and you can switch the bowls up with different vegetables, grains and plant-based protein so everyone in your family loves dinner.

Monika Dabrowski

Sunday 23rd of September 2018

This looks so colourful and appetising! Must be delicious!


Thursday 11th of October 2018

Monika - it is delicious and one of our favorite meatless meals on rotation right now. Now that the weather is starting to cool *slightly* I am starting to add more roasted and steamed veggies to warm the bowls up a bit. I hope you enjoy them!


Wednesday 19th of September 2018

I love how colorful this is! Plus nice and easy to put together - it would make a great healthy lunch.


Wednesday 19th of September 2018

Thanks Caroline! These rainbow buddha bowls do make a delicious, healthy lunch. I often prep the veggies ahead of time and enjoy these bowls for a quick dinner or healthy lunch.


Wednesday 19th of September 2018

I am all about tofu bowls! This will be great for my lunch prep! YUMMMM


Wednesday 19th of September 2018

I hope you enjoy these yummy rainbow buddha bowls Cindy!

Jacqueline Meldrum

Wednesday 19th of September 2018

Oh yes please! That looks so tasty and nutritious. I've not had dinner yet so I'd happily tuck in!


Wednesday 19th of September 2018

Thanks Jacqueline - these bowls are super tasty and easy to prep ahead of time!


Wednesday 19th of September 2018

This is so beautiful and colorful. I am sure my family will relish this recipe. Saving it for future.

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