Tofu & Edamame Poke Bowls

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Hey friends! Happy hump day, hope your week is chugging along nicely.

It’s been a pretty good one over here so far, but seems to be dragging a bit for some reason. When I woke up yesterday I could have sworn it was later in the week already.  Perhaps I am just excited for some potential downtime this weekend.

When I shared my new favorite tofu and edamame poke bowl lunches last week, I had a few requests for the recipe, so I wanted to share it today.

Truth be told, I was pretty excited to share them today because it gave me an excuse to make them again for lunch this week. They are just that tasty that I am that excited to be eating them again! I have them all packed up and ready to go for the week.

These bowls are an easy make ahead vegan meal that packs in plenty of protein. They are also super customizable (see my suggestions in the ingredients list), so feel free to make them your own! It does take a little time to prep the tofu, but it is mostly inactive work.

Tofu & Edamame Poke Bowls

Serves 4


  • 1 package extra form tofu
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 bag frozen shelled edamame (12 oz)
  • 1 cup prepared brown rice (I used the 90 second microwaveable kind from Costco)
  • Salad greens of choice
  • 1 cucumber, finely diced
  • 1 cup French fried onions
  • 1 brunch green onions, diced
  • Desired add ons: technically the green onions and French fried onions are also add ons, but since I love them, I included them in my main recipe. Other fun add ons would be a scoop of crab salad, nori, a sprinkle of chili flakes, furikake, sesame seeds
  • Dressing (optional): soy sauce, ponzu, sriracha

Directions: Remove the tofu from package, pour off liquid and slice long ways into three roughly equal slices. To press, you can use a tofu press if you have one, or do what I do. Line a baking sheet with paper towels, place tofu in a single layer on top, layer some paper towels on top of the tofu. Cover with a towel, and place something heavy (I usually use a cast iron skillet) on top. Stick in the fridge for two hours to overnight depending on what kind of time you have.

After pressing, cut tofu into small cubes and toss with soy sauce and sesame oil. Spread on a lightly oiled or parchment paper lined baking sheet. Bake at 350 for 20-30 minutes, flipping half way through. Actual cooking time will depend on how much moisture was removed from pressing and how you like your tofu. Keep an eye on it after 15-20 min and remove from oven when desired texture is reached. I like my tofu a little crispy on the outside, so I will typically bake for 25-30 min and then broil for 1-2 min before taking it out. Once done, set aside to cool.

While tofu is cooking, prepare rice and edamame according to package instructions. Set aside to cool.

Once all ingredients are prepared, assemble your poke bowls by adding a layer of greens in a bowl, and topping with a layer of rice. Then top with tofu, edamame, cucumber, French fried onions, green onions and any other toppings your heart desires. Drizzle on dressing and enjoy.

I would love to see you poke bowl creations if you give it a try, tag me on Instagram with your creations.

Friends, what are your go to make ahead meals? Do you have any lunch options that you can eat over and over again?

Hope you have a great day!


32 thoughts on “Tofu & Edamame Poke Bowls

  1. This sounds so yummy with the french fried onions added. I have to admit that I’ve never made tofu, but I think I def have to try this recipe. ;-D

    1. It is really easy to work with, but I strongly recommend pressing it before cooking. It is usually packed in liquid and I think it can be a little soggy if it’s not pressed.

  2. I am guilty of the fact that I’ve never had a Poke bowl:( This recipe looks amazing!!

  3. My kids love poke bowls too, and edamame are always a big success here, so I need to try this recipe 🙂

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