Nutritious, flavorful, and full of protein! These Buffalo Tofu Bowls are incredibly delicious. Crispy tofu made in the air fryer and covered in hot buffalo sauce, served bowl style; what more could you ask for?
We all need healthier recipes that are easy to make on those busy days. It’s a bonus when those recipes are also perfect for meal prep and taste just as good or better in the coming days.
Buffalo Tofu Bowls Recipe
This buffalo tofu bowl is loaded with crispy tofu, jasmine rice, crispy romaine lettuce, blue cheese, nutrient packed sprouts, creamy ranch dressing, and more!
Don’t skip out on making the homemade buffalo sauce for these bowls, it’s really the perfect way to send them over the top!
So, What is Tofu?
You may be familiar with the shape, taste, and texture of tofu, but do you know what tofu really is? Tofu is a creamy, high protein, but low fat product made from soy milk.
It’s a budget friendly vegetarian and vegan source of protein that perfectly absorbs all the flavors of what you cook it with.
What does tofu taste like?
Tofu by itself is a little sweet with a slight nutty flavor. It acts as a sponge for whatever sauce, spices, or herbs you cook it in. The tofu will take on all those flavors, leaving you with a delicious, full of flavor addition to your meal!
Tofu Bowl Ingredients
For The Tofu Bowls
Tofu: for this recipe, I recommend using extra firm tofu. Extra firm tofu has less moisture than softer tofu options in your local grocery store.
Herbs and spices: because tofu takes on the flavors of what you cook it with you are going to want to make sure you season it properly. To build up the flavor in these bowls, grab your paprika, garlic powder, onion powder, salt, and pepper.
Rice: I used jasmine rice here. I enjoy jasmine rice because I think it has a great nutty flavor to it. Some say it tastes just like popcorn. However, if you don’t have any handy you can substitute with any rice you prefer. I recommend basmati rice as a great substitute though.
Greens: load up your bowl with healthy greens like chopped romaine lettuce, sprouts, or other microgreens, fresh cilantro, and green onions. You can even substitute the rice in the bowl for mixed greens and make it into a buffalo tofu salad bowl.
Cheese: you can’t make a buffalo bowl without the crumbly goodness that is blue cheese!
Dressing: top off your bowl with a drizzle of creamy ranch dressing.
For The Buffalo Sauce
Although it may sound daunting, making your own homemade sauce is actually easy (and quick) to do!
Buffalo sauce: grab 1 cup of your favorite buffalo sauce. I like the Noble Made brand. However, you can use your favorite or whatever you have handy!
Honey: honey helps thicken the sauce and gives it a hint of sweetness. The buffalo sauce I use doesn’t have any added sugar, so this is a nice addition but also optional if you want to leave it out.
Butter: this acts as an emulsifier in the sauce and will give you that thick and velvety texture to drizzle across the tofu.
How to Make Tofu Bowls
To make buffalo tofu:
1. Press the tofu. Using a tofu press or heavy pan, press the tofu for 10-15 minutes to remove excess liquids. Cut the tofu into 1-inch cubes and place in a large mixing bowl.
2. Make buffalo sauce. Meanwhile, heat a small saucepan on medium, low heat with butter, honey, and buffalo sauce for 3-4 minutes. Stir to combine and remove from heat.
3. Season the tofu. Preheat the air fryer to 375° F. While the air fryer is heating, season the tofu with paprika, garlic powder, onion powder, salt, and pepper.
4. Air fry tofu. Place the seasoned tofu in the air fryer basket and cook for 10 minutes. Transfer to the bowl you seasoned the tofu in and toss with just enough buffalo sauce to lightly coat the tofu. Place the tofu back in the air fryer and cook 5-10 minutes, until crispy.
For the bowls:
1. Cook the rice. Cook the rice according to package instructions.
2. Prepare the tofu bowls. Arrange the bowls by placing rice and romaine lettuce on either side of the bowl. Then begin layering the rest of the ingredients: cooked tofu, sprouts, blue cheese, cilantro, green onions, and ranch dressing. You can drizzle more of the buffalo sauce over the bowl as well if you like.
How to press tofu
Pressing tofu, or “the tofu press,” is an essential part of cooking with tofu. Applying a good amount of weight to your tofu will squeeze out the moisture from the block of tofu.
Be careful though; tofu is not indestructible – no matter how firm your tofu is. If you apply too much pressure, you can break it.
To squeeze out the excess water, grab a kitchen towel, clean dish towel, or paper towels, place them on top of the tofu and then apply pressure.
How to press tofu without a tofu press
- Grab a heavy pan (cast irons work great for this).
- Wrap the tofu in paper towels and place on a plate.
- Gently place the heavy pan on top of the tofu and allow it to sit for 15-20 minutes. Change the paper towel once it is completely wet.
How to cook tofu
There are many ways to cook tofu. It’s an extremely versatile kitchen ingredient. You can stir-fry, braise, steam, fry, air fry, grill, or crumble tofu for whatever dish you are adding it to.
What is the healthiest way to cook tofu?
Steaming tofu is probably the healthiest way to cook tofu. Steaming is a simple cooking method that doesn’t require any oil.
However, you will want to keep the tofu from sticking to the basket or breaking while cooking. To do so, line the steamer basket with parchment paper or, if you are really feeling fancy, a cabbage leaf.
How to bake tofu
Baking tofu is a simple process that only takes about 25-30 minutes.
Grab a baking sheet and spread your tofu across in an even layer. Make sure your tofu has room to breathe because you want it to get a little crisp, not steam up in the oven and get soft.
Bake your tofu at 400 for 25-30 minutes or until golden brown.
Can you eat tofu raw?
Yes! Although there are many delicious ways to cook and prepare tofu, you can actually eat it plain and raw!
Tofu comes in many different varieties of textures like silken, firm, extra firm, and super firm. Technically, any of these forms of tofu can be eaten as is.
Just make sure to press your tofu beforehand; this includes enjoying it raw.
Is tofu gluten free?
Yes! Plain tofu is gluten free. However, flavored tofu and or ingredients you add to tofu in the cooking or baking process may not be gluten free.
To ensure your tofu is gluten free, find a certified gluten free tofu at your local grocery store and make sure to not add any glutenous ingredients to the recipe.
If you see a pre-marinated tofu at your local store, just be sure to check the ingredients label.
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Buffalo Tofu Bowls
- 14 ounces extra firm tofu
- 1 tablespoon paprika
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- salt and pepper, to taste
- 1/4 cup jasmine rice
- 2 cups romaine lettuce, chopped
- 1/2 cup sprouts, or micro greens
- 2 tablespoons blue cheese
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons green onions, sliced
- 2 tablespoons ranch dressing
- 4 tablespoons unsalted butter
- 1/4 cup honey
- 1 cup buffalo sauce
For the tofu:
- Using a tofu press of heavy pan, press the tofu for 10-15 minutes to remove excess liquids. Cut the tofu into 1 inch cubes and place in a large mixing bowl.
- Meanwhile, heat a small saucepan on medium, low heat with butter, honey, and buffalo sauce for 3-4 minutes. Stir to combine and remove from heat.
- Preheat the air fryer to 375°. While the air fryer is heating, season the tofu with paprika, garlic powder, onion powder, salt, and pepper.
- Place the seasoned tofu in the air fryer basket and cook for 10 minutes. Transfer to the bowl you seasoned the tofu in and toss with just enough buffalo sauce to coat the tofu. Place the tofu back in the air fryer and cook 5-10 minutes, until crispy.
For the bowls:
- Cook the rice according to package instructions.
- Arrange the bowls by placing rice and romaine lettuce on either side of the bowl. Then begin layering the rest of the ingredients: cooked tofu, sprouts, blue cheese, cilantro, green onions, and ranch dressing. You can drizzle more of the buffalo sauce over the bowl as well if you like.
- Preheat the oven to 400° F. Bake tofu for 25-30 minutes or until golden brown.
- Lightly coat the tofu with buffalo sauce and bake for 5-10 minutes longer. If you like it extra crispy, put them under the broiler for 1-2 minutes.