Teriyaki Tofu Meal Prep

Step up your healthy meal prep game with this easy Teriyaki Tofu recipe! Serve it with brown rice and broccoli for a wholesome vegan meal. This blog post is sponsored by Rubbermaid®.

I have a few things I’d like to get better at 2020, including: taking care of my skin, getting to the gym at least 2 times a week, making big decisions, and actually making wholesome lunches to take to campus. Last semester, my lunches were just whatever random things I had in the fridge thrown together – or sometimes a bag of crackers, hummus, and a piece of fruit. Emilie, you can do better!!

This year I will be more intentional with the lunches I pack so that I can stay properly fueled during the last semester of my master’s degree (!!!) and the first semester of my dietetic internship.

I already have tons of healthy meal prep recipes here on the blog, but since I’m perpetually craving Asian food, I whipped up this Teriyaki Tofu for a simple meal prep.

meal prep tofu

Healthy Meal Prep

This teriyaki tofu pairs so well with brown rice and broccoli for a wholesome, satisfying meal. My favorite part about this recipe, besides the amazing flavors? The fact that I can make four lunches in under 1 hour and pack them in these Rubbermaid® TakeAlongs® Meal Prep Containers!

I love that these Rubbermaid® containers make healthy meal prep even easier. Each container has a convenient divider to separate foods you don’t want to combine. This comes in handy when I’m packing a sandwich in the larger side of the container, and fruit or vegetables in the other side!

These Rubbermaid® containers are microwave, dishwasher, AND freezer safe – which means easy clean-up, easy heat-up, and easy prepping. Also, they stack right on top of each other to reduce clutter in your kitchen cabinets and in your lunchbox!

You can get the Rubbermaid® TakeAlongs® Meal Prep Containers in a variety of sizes at Walmart through mid-March on roll-back. Go stock up so you can meal prep in 2020 like a pro!

baked tofu in homemade teriyaki sauce

How to Cook Teriyaki Tofu

I usually cook a block of tofu every week and use it on sandwiches, quick throw-together-everything bowls, or Asian-style recipes like this teriyaki tofu. You can head to my recipe index for more tofu recipes – just click “tofu” in the ingredients list!

My favorite way to cook tofu is to bake it. I like to bake in plain (or marinated in soy sauce), THEN put any kind of sauce on. The initial baking gives it crispiness and helps the tofu hold its shape when you coat it in sauce.

You’ll want a tofu press if you cook tofu often. This helps get most of the water out so you can have the crispiest, firmest tofu possible! I highly recommend investing in a tofu press (only $22!).

After you bake the tofu, you’ll coat it in a deeeeeelicious homemade teriyaki sauce! It most likely contains less added sugar than store-bought teriyaki sauce but still has all the flavor.

healthy meal prep

Looking for other easy tofu recipes besides this teriyaki tofu recipe? Here are some of my favorites that would work perfectly as on-the-go lunches packed in these Rubbermaid® TakeAlongs® Meal Prep Containers:

healthy vegan lunch in a container

How to make:

Teriyaki Tofu Meal Prep

Step up your healthy meal prep game with this easy Teriyaki Tofu recipe! Serve it with brown rice and broccoli for a wholesome vegan meal.

Prep Time:
15 mins
Cook Time:
45 mins
Total Time:
1 hour
teriyaki sauce on tofu with broccoli and brown rice
4 1x
Rating: 5 from 1 reviews


  • 1 14-ounce block extra-firm tofu, drained and pressed*
  • 1/2 cup low-sodium soy sauce (tamari for gluten-free)
  • 1/2 cup water
  • 1/4 cup brown sugar
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground ginger
  • 2 tablespoons cornstarch
  • 1/4 cup cold water
  • For serving: brown rice, steamed broccoli, sesame seeds, green onions


  1. Preheat oven to 375ºF. Lightly grease a baking sheet.
  2. Cut the tofu into 1-inch cubes and place on the baking sheet. Bake for 35 minutes, until crispy.
  3. In a medium saucepan, add soy sauce, water, sugar, rice vinegar, sesame oil, garlic, and ginger; whisk to combine. Bring to a boil, then reduce heat to low. Simmer for 5 minutes.
  4. To a small bowl, add cornstarch and cold water. Whisk until smooth, making sure there are no lumps. Pour cornstarch slurry into the pot; whisk to combine. Simmer for 5 minutes, until sauce has thickened. Remove from heat.
  5. Add baked tofu to teriyaki sauce; toss until evenly coated.
  6. Serve teriyaki tofu with brown rice and steamed broccoli.


*Use a tofu press, or wrap the tofu in paper towels and place in the sink with a heavy object on top. Press for 10-15 minutes.


  • Serving Size: 1/4
  • Calories: 197
  • Sugar: 9.8 g
  • Sodium: 1155 mg
  • Fat: 9.5 g
  • Saturated Fat: 1.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 16.4 g
  • Fiber: .8 g
  • Protein: 14.4 g
  • Cholesterol: 0 mg

Thanks to Rubbermaid® for sponsoring this post! I love working with brands whose products I really love and would honestly recommend. Thank you for your support!

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