Best 3 Grilled Teriyaki Tofu Bowls Recipes

For a healthy and flavorful meal, try grilled teriyaki tofu bowls. This dish is easy to make and packed with protein, vegetables, and delicious teriyaki sauce. Whether you're a vegetarian or just looking for a lighter option, these bowls are sure to satisfy your taste buds.

Here are our top 3 tried and tested recipes!

GRILLED TERIYAKI TOFU

Grilled Teriyaki Tofu image

Teriyaki-marinated tofu is a versatile ingredient for vegetarians. Use in sandwiches or wraps, or serve on a bed of sautéed veggies like spinach, carrots, bok choy or bell peppers.

Time 1h10m

Yield Serves 4

Number Of Ingredients 8

Ingredients

1/4 cup low-sodium tamari
2 teaspoons sesame oil
1 tablespoon honey
1 tablespoon rice vinegar
1 teaspoon grated fresh ginger
1 teaspoon finely chopped garlic
Olive oil cooking spray
1 (14.0-ounce) package extra-firm tofu, drained and patted dry, cut crosswise into 8 slices

Steps:

In a wide, shallow dish, whisk together tamari, sesame oil, honey, rice vinegar, ginger and garlic.
Add tofu, turn to coat all over, cover and chill for at least 1 hour or overnight.
Pat tofu dry, then coat lightly with cooking spray.
Grill over medium-high heat or broil on a foil-lined baking sheet until golden brown, 3 to 5 minutes on each side.

Nutrition Facts : Calories 80 calories, Fat 3.5 grams, SaturatedFat 0 grams, Cholesterol 0 milligrams, Sodium 210 milligrams, Carbohydrate 4 grams, Protein 7 grams

TERIYAKI GRILLED TOFU

Teriyaki Grilled Tofu image

I love tofu, but my family only likes a few of the tofu recipes I make. This is one they really enjoy, though. When the tofu is cooking, I try not to leave the grill as the tofu sometimes can go from lightly charred to being overcooked and dark in a few minutes. I have included the time for marinating the tofu in the preparation time.

Provided by TasteTester

Categories Soy/Tofu

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

16 ounces extra firm tofu
1/2 cup teriyaki sauce
2 tablespoons honey
1 teaspoon sesame oil
2 garlic cloves, minced
1 -2 teaspoon gingerroot, peeled and grated, to taste
salt and pepper, to taste
2 -3 green onions, thinly sliced
1/2 teaspoon crushed red pepper flakes (optional)

Steps:

Coat grill rack throughly with nonstick cooking spray. Preheat grill to medium (300° to 350 ° F). Cut tofu into slices 1/2-inch thick. Place slices in a single layer in a shallow glass dish.
In a small bowl combine teriyaki sauce, honey, oil, garlic, ginger, and salt and pepper to taste. Pour teriyaki mixture over tofu and cover with plastic wrap. Refrigerate at least 30 minutes.
After removing the tofu from the marinade, place the leftover marinade into a sauce pan. Cook over high heat until boiling. Boil marinade until reduced and slightly thick. Turn down heat to very low and start grilling the tofu.
Grill tofu 5-6 minutes per side, turning gently, until lightly charred and heated through, being careful not to let tofu overcook. Remove from grill. Drizzle reduced marinade over grilled tofu. Sprinkle with green onions and (if desired) red pepper flakes. Serve at once.

GRILLED TERIYAKI TOFU BOWLS

Grilled Teriyaki Tofu Bowls image

Grilling the veggies and tofu adds so much flavor to this vegetarian dish. I recommend using a grill topper or pan to make grilling the vegetables easier. For a lower carb option, serve over cauliflower rice.

Provided by France C

Time 40m

Yield 4

Number Of Ingredients 10

Ingredients

1 (16 ounce) package extra firm tofu, drained and pressed
⅔ cup teriyaki sauce, divided
1 large red bell pepper
2 small zucchini
½ fresh pineapple, peeled and cored
1 large onion
¼ cup olive oil
salt and ground black pepper to taste
2 cups hot cooked rice
1 tablespoon sesame seeds

Steps:

Slice tofu into 4 thick slices. Marinate in 1/3 cup of teriyaki sauce while you prepare the vegetables.
Cut bell pepper into 4 wedges; remove core and seeds. Cut ends off zucchini, then cut each zucchini in half lengthwise. Slice pineapple into 4 wedges. Cut onion into quarters. Place vegetables and pineapple onto a large platter. Brush with olive oil and season vegetables with salt and pepper.
Preheat an outdoor grill for medium-high heat and lightly oil grate.
Grill onions for 4 minutes, turning halfway through. Add bell pepper, zucchini, and pineapple to the grill and continue grilling, turning occasionally, until done to your liking, 8 to 10 minutes. Remove to a platter as each item finishes cooking, and cut into bite-sized pieces when cool enough to handle.
Remove tofu from the marinade. Lightly oil the grate and grill 2 to 3 minutes per side.
Divide hot rice between 4 bowls. Top with grilled vegetables, pineapple, and tofu. Drizzle with remaining 1/3 cup teriyaki sauce. Sprinkle with sesame seeds and serve.

Nutrition Facts : Calories 430.6 calories, Carbohydrate 48.1 g, Fat 20.6 g, Fiber 3.9 g, Protein 16.4 g, SaturatedFat 2.9 g, Sodium 1858.7 mg, Sugar 17.3 g

Tips:

Choosing the right tofu is essential for this recipe. Look for extra-firm or high-protein tofu for the best texture.
Be sure to press the tofu before marinating and grilling it. This will help to remove excess water and result in a more flavorful tofu.
If you don't have a grill, you can cook the tofu in a grill pan or on a baking sheet in the oven.
Get creative with your toppings – some great options include avocado, cucumber, edamame, pickled ginger, and crispy wonton strips.
For a more flavorful teriyaki sauce, add some grated ginger and garlic to the sauce mixture.

Conclusion:

Grilled teriyaki tofu bowls are a delicious and healthy meal that can be enjoyed for lunch or dinner. They are packed with protein, vegetables, and whole grains, and they are a great way to get your daily dose of nutrients. Plus, they are easy to make and can be tailored to your own taste preferences. So next time you're looking for a quick and easy meal, give grilled teriyaki tofu bowls a try.