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Roasted Tofu Buddha Bowl with Pineapple Teriyaki Sauce

This yummy crispy tofu bowl with irresisitable teriyaki sauce will satisfy anyone! Learn how to oven roast tofu and vegetables at the same time.
4.25 from 4 votes
Prep Time 10 mins
Cook Time 40 mins
Course Main Course
Cuisine Asian
Servings 4
Calories 561 kcal


For the Tofu

  • 1 package extra firm tofu cut into 1" pieces
  • 2 tbsps olive oil

For the Vegetables

  • 1/2 head broccoli cut into very small florets
  • 1 bell pepper thick slices
  • 1/2 onion cut into 3/4" pieces
  • 1 tbsp olive oil
  • 1 cup cooked edamame

For the Grain

  • 1 cup water
  • 2 cups quinoa
  • 1/2 tsp salt (optional)

For the Pineapple Teriyaki Sauce

  • 1 8-ounce can crushed pineapple
  • 3 tablespoons low sodium soy sauce
  • 1 tbsp vinegar apple cider vinegar or rice vinegar (unsweetened)
  • 1 tsp grated fresh ginger use microplane grater
  • 1 garlic clove minced
  • 1/4 cup water

For the Crunch

  • 4 tbsp sesame seeds


Start with Roasting Tofu

  • Heat oven to 400F.
  • Drain the tofu and pat very dry with a paper towel to absorb as much moisture as possible. Cut tofu into 1" cubes. Drizzle about 1 tbsp olive oil on a baking sheet, add in the tofu and shake the baking sheet a bit to coat the tofu. Drizzle just a little more olive oil on top of the tofu. Go ahead and put the tofu in the oven to start baking while we proceed with recipe.

Begin Cooking Quinoa

  • Combine water and quinoa in a pot over high heat and bring to a boil. Cover, turn heat to medium, and let simmer. Set timer for 15 minutes.

Roast Rest of Veggies

  • In a bowl, toss all the remaining vegetables - except for the edamame - with olive oil. Place vegetables on second baking sheet and into the oven, with the tofu. At this time, you can turn/rotate the tofu cubes.

Make Pineapple Teriyaki Sauce

  • In a mason jar, add all the ingredients for the sauce. Cover tightly and shake. Give it a taste...do you want it a little sweeter? Add a tablespoon of honey. If it's too salty, add 1-2 tablespoons of water.

Finishing it All Up

  • Once the quinoa timer goes off, remove from heat, fluff quinoa with a fork, season with salt. Let's check on the veggies next - the vegetables should be nicely roasted. Tofu should be just about done.
  • In four big beautiful bowls, spoon two generous scoops of quinoa, followed by a couple handfuls of roasted veggies and the cooked edamame. Next add in your tofu or lean protein, drizzle with teriyaki sauce, and sprinkle with sesame and chia seeds.


Calories: 561kcalCarbohydrates: 68gProtein: 24gFat: 22gSaturated Fat: 3gSodium: 789mgPotassium: 1018mgFiber: 10gSugar: 4gVitamin A: 1405IUVitamin C: 107mgCalcium: 197mgIron: 7mg
Keyword braised tofu, buddabowl, buddha bowl
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