This satay tofu rice bowl is a quick, flavour-packed meal made with crispy tofu, peanut satay sauce, rice and veggies. It's ideal for meal prep because the sauce soaks in over time, making leftovers even better the next day. Unlike many tofu recipes, this one focuses on texture first so the tofu actually absorbs the satay flavour.
Satay tofu was actually the first tofu recipe that convinced me I liked tofu. Before this, I always found it a bit bland or texturally off, but once I learnt a couple of tips and tricks and paired it with the right sauce, it completely changes.
This recipe (along with my honey soy tofu) has also converted my boyfriend, which says a lot. Now I always keep a block of tofu in the fridge because it's one of the easiest "plan B" meals when I haven't prepped anything.
TL;DR
- Prep time: 15 minutes Cook time: 15 minutes
- Meal prep: the tofu (protein) absorbs the satay sauce without coconut milk (flavour and healthy fats)overnight making it taste better the next day. Served with rice (carbs) and vegetables for balance.
- Fridge storage: 4 days
- Freezer storage: 2-3 months (tofu texture will change slightly)
- Reheating: Microwave 2-3 minutes with a splash of water to loosen the sauce.
- Customise: Swap rice for noodles, adjust spice level, change veggies.
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Why you'll love this recipe
Satay. The peanut satay sauce is the hero here - if you love these flavours, try my satay chicken rice bowl next.
Tofu. Tofu is incredibly versatile and acts as the perfect base to soak up the satay sauce, similar to honey soy tofu.
Rice bowl. Rice is a filling and affordable carb making the perfect base for this meal prep bowl.
Ingredients
Extra firm tofu. Extra firm tofu holds its shape and crisps up properly. Softer versions (firm tofu, silken tofu, medium tofu) can fall apart.
Cornflour. This is what helps (along with pressing the tofu) to give it that crispiness while keeping the inside super soft.
Soy sauce. Adds saltiness and umami to balance the richness of the peanut butter.
Peanut butter. I recommend a smooth peanut butter and one that only has peanuts and a little salt as ingredients so you don't have all the fillers and sugars.
Sweet chilli. Adds a mild heat and sweetness, but can be adjusted or omitted depending on preference.
Garlic and ginger. Fresh is recommended because of the small ingredient list and you'll notice the difference, but you could substitute with jar versions if this is all you have. Just taste and adjust to make sure you're still getting the right punch.
Lemon. Helps cut through the richness and adds brightness to the satay sauce.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
Tofu. While I don't recommend substituting for a different variety of tofu, you can swap with tempeh.
Lemon. I recommend fresh lemon for the best flavour, but you can substitute with other citrus or vinegars (I would recommend a white vinegar or white wine vinegar) to help with the balance.
Soy sauce. Substitute with tamari or low-sodium depending on your dietary requirements. DO NOT substitute with sweet or dark as this will change the flavour too much.
Spice it up. If you want your satay sauce to be spicier, add more sweet chilli or you can add in some hot sauce, chilli flakes or even fresh chilli (finely diced).
How to make peanut satay tofu
Step 1: Press the tofu by using a tofu press or wrapping it in paper towels and placing it between two cutting boards with a heavy object like a pan or some books on top. and slice (or break) the tofu. Do this for a minimum of 5 minutes or up to about 20.
Pressing tofu removes excess liquid so it can crisp up properly and absorb the satay sauce. If you skip this step, the tofu tends to stay soft and won't take on as much flavour.
Step 2: Combine peanut butter, soy sauce, sweet chilli, garlic, ginger and hot water until smooth. Add water gradually to reach your preferred consistency (noting it will thicken up when cooked)
Step 3: Once your tofu has finished pressing, slice according to your preference. You can also break this apart. I recommend even pieces for even cooking.
Step 4: Coat the tofu in the cornflour and a little bit of soy.
This helps to crisp up the outside. It also helps the peanut butter marinade become thick.
Step 5: Heat olive oil in a pan (do not use stainless steal) over medium heat and cook the tofu for approx. 5-10 minutes, turning occasionally, until golden on all sides.
Step 6: Reduce heat slightly and add the sauce to the pan, tossing until the tofu is fully coated and the sauce thickens slightly.
Step 7: Serve the peanut butter tofu with rice (or grain of your choice) and enjoy!
Lauren's Top Tips
Don't overcrowd the pan. Give tofu space so it crisps rather than steams.
Press the tofu. Removing excess liquid is key to getting crispy tofu that actually absorbs the satay sauce.
Recommended Equipment
You definitely don't need a tofu press to get the full benefits of removing the excess liquid from the tofu. I have this dish very regularly and have never used a tofu press. I actually use some cook books, my cast iron pan or even my old law books (lol) to help put weight on top of the tofu to press out some of that excess liquid.
I also don't recommend using a stainless steel pan for the tofu. It does not work and sticks so badly. Use a cast iron or good quality non-stick pan instead.
Meal prepping with satay tofu
This satay tofu rice bowl is an ideal meal prep option because it's balanced with protein from tofu, carbs from rice and vegetables for fibre, while still being simple enough to make in under 30 minutes. It also improves over time - the tofu continues to absorb the peanut satay sauce, which means leftovers are often even better the next day.
Another benefit is how adaptable this recipe is. You can swap vegetables, adjust the sauce consistency, or change the base (rice, noodles - like my chicken noodle satay - or even quinoa or starchy veg like potatoes) depending on what you have on hand.
Lauren's Meal Prep Tip
If you like a bit of texture contrast, keep a small portion of sauce separate and drizzle it fresh after reheating.
Storing
Store your satay tofu, rice and vegetables in airtight containers in the fridge for up to 4 days.
For best results:
- Let everything cool completely before sealing containers to avoid condensation
- Store the satay tofu next to the rice rather than on top of it
- Use glass containers if possible to prevent staining from the peanut sauce
If storing the satay tofu on top of the rice, the sauce will soak into the rice over time - this isn't a bad thing, it just makes it more flavourful and slightly softer in texture. If you want to maintain the structure of the rice for the 4-5 days, then definitely store slightly apart.
Reheating
Reheat in the microwave for 2-3 minutes, stirring halfway through to ensure even heating.
If the sauce has thickened in the fridge:
- Add 1-2 tablespoons of water before reheating
- Stir halfway through to loosen the sauce
Lauren's Meal Prep Tip
Microwaving covered (with a vent) helps retain moisture so the tofu doesn't dry out and it will also help steam the rice and veggies to keep them vibrant.
Freezing
Satay tofu can be frozen for up to 2-3 months, although there are a few things to keep in mind.
Tofu changes texture when frozen - it becomes firmer and slightly more porous. For a lot of people, this actually makes tofu more enjoyable because it absorbs sauces even better after reheating.
For best results:
Defrost overnight in the fridge before reheating
Freeze tofu and sauce together for maximum flavour absorption
Freeze rice separately if possible for better texture
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
This usually means it wasn't pressed properly or the pan was overcrowded. Make sure to remove excess moisture and cook in batches if needed.
Note, the crispness will be lost once the sauce is added but by doing the steps to crisp it initially it will have a better texture once combined.
Add hot water gradually until you reach your desired consistency. You can even do this in the cooking process if you're not happy with how thick it's getting.
Make sure your pan is properly heated before adding the tofu and use enough oil to coat the base. I do not recommend using a stainless steal pan as regardless of the technique you use to make it "non-stick", it doesn't seem to work with firm tofu, especially when coated in the cornflour.
A non-stick pan or a cast iron are my recommendations.
Other rice bowl meal preps you'll like
Or, you can have a browse through my meal preps with rice for more delicious eats.
Recipe
Satay Tofu Rice Bowl
Save Recipe
Equipment
- Tofu press, optional (or wrap in paper towels and place between cutting boards with a heavy object)
- Large and Deep Pan, , not stainless steel
Ingredients
- 400 g (14 oz) tofu, extra firm, See Note 1
- 1 tablespoon soy sauce, all-purpose
- ¼ cup cornstarch / cornflour
- 200 g (1 cup) rice, yields approx.3 cups cooked
- 1 broccoli
- 3 carrots
- 1 tablespoon olive oil
Sauce ingredients
- ½ cup peanut butter, See Note 2
- 2 tablespoon soy sauce, all-purpose
- 1 tablespoon sweet chilli, optional
- 1 cloves garlic, crushed, see note 3
- 1 teaspoon ginger, crushed, see note 3
- ¼ cup hot water
Instructions
Preparing
- Wrap the 400 g (14 oz) tofu in paper towels and place between two cutting boards with a heavy object (like a pan or books) on top. Press for at least 5 minutes, ideally up to 20 minutes.
- Grate or finely mince 1 cloves garlic, 1 teaspoon ginger and then add to an airtight jar with ½ cup peanut butter, 2 tbsp soy sauce, 1 tablespoon sweet chilli, ¼ cup hot water. Add the lid and shake to combine.
- Cook the 200 g (1 cup) rice using a rice cooker or stovetop according to your usual method or follow my tips and tricks.
- Chop the 1 broccoli into florets and slice the 3 carrots. Steam or cook to your preference while the rice is cooking.
- Once pressed, cut the tofu into even pieces or break into chunks for more texture.
- Toss the tofu in ¼ cup cornstarch / cornflour and 1 tbsp soy sauce until evenly coated.
[Heading] - Cooking
- Heat 1 tbsp olive oil in a pan over medium heat. Add the tofu and cook for 5-10 minutes, turning occasionally, until golden and crispy on all sides.
- Reduce heat slightly and pour the prepared sauce into the pan. Toss the tofu until evenly coated and the sauce thickens slightly and becomes glossy (approx. 2-3 minutes).
- Serve the satay tofu over rice with broccoli and carrots, or portion into containers for meal prep.
Video
Notes
Nutrition
Recipe
Satay Tofu Rice Bowl
Save RecipeEquipment
- Tofu press, optional (or wrap in paper towels and place between cutting boards with a heavy object)
- Large and Deep Pan, , not stainless steel
Ingredients
- 400 g (14 oz) tofu, extra firm, See Note 1
- 1 tablespoon soy sauce, all-purpose
- ¼ cup cornstarch / cornflour
- 200 g (1 cup) rice, yields approx.3 cups cooked
- 1 broccoli
- 3 carrots
- 1 tablespoon olive oil
Sauce ingredients
- ½ cup peanut butter, See Note 2
- 2 tablespoon soy sauce, all-purpose
- 1 tablespoon sweet chilli, optional
- 1 cloves garlic, crushed, see note 3
- 1 teaspoon ginger, crushed, see note 3
- ¼ cup hot water
Instructions
Preparing
- Wrap the 400 g (14 oz) tofu in paper towels and place between two cutting boards with a heavy object (like a pan or books) on top. Press for at least 5 minutes, ideally up to 20 minutes.
- Grate or finely mince 1 cloves garlic, 1 teaspoon ginger and then add to an airtight jar with ½ cup peanut butter, 2 tbsp soy sauce, 1 tablespoon sweet chilli, ¼ cup hot water. Add the lid and shake to combine.
- Cook the 200 g (1 cup) rice using a rice cooker or stovetop according to your usual method or follow my tips and tricks.
- Chop the 1 broccoli into florets and slice the 3 carrots. Steam or cook to your preference while the rice is cooking.
- Once pressed, cut the tofu into even pieces or break into chunks for more texture.
- Toss the tofu in ¼ cup cornstarch / cornflour and 1 tbsp soy sauce until evenly coated.
[Heading] - Cooking
- Heat 1 tbsp olive oil in a pan over medium heat. Add the tofu and cook for 5-10 minutes, turning occasionally, until golden and crispy on all sides.
- Reduce heat slightly and pour the prepared sauce into the pan. Toss the tofu until evenly coated and the sauce thickens slightly and becomes glossy (approx. 2-3 minutes).
- Serve the satay tofu over rice with broccoli and carrots, or portion into containers for meal prep.
Kathy
My family loved this!
athletelunchbox
Excellent! I'm so glad! It's one of my go-to recipes when I don't know what to cook!