September 23, 2021

by Alyssa

Teriyaki Quinoa Bowls

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These quick and easy Teriyaki Quinoa Bowls are loaded with spiralized zucchini + carrots, crispy baked tofu, mango, quinoa and gluten-free teriyaki sauce.

white bowl of teriyaki tofu, quinoa and mango

I love a fresh and unique quinoa bowl recipe. And this one, made with sweet and juicy mango, raw veggies and a savory teriyaki sauce is my current favorite.

Quinoa bowls are my go-to quick lunch or dinner. They're easy to fill with colorful vegetables, protein and whole grains. Whether you're making a Spicy Kimchi Quinoa Bowl or Mediterranean Quinoa Bowls with Hummus, you can't go wrong with this simple formula.

How to Make Teriyaki Quinoa Bowls

You'll want to use a spiralizer to prepare the crisp carrots and zucchini to top this bowl. This is the spiralizer I recommend! Sometimes the countertop spiralizer is too big for carrots though. If your carrots are small, this awesome little handheld julienne slicer is perfect. It makes smaller cuts that are easier to eat.

ingredients for bowls with quinoa, carrots, tofu and zucchini


Here's what you'll need to make this teriyaki quinoa bowl recipe:

  • Cooked quinoa. Use this guide to make perfectly fluffy quinoa.
  • Zucchini. This has a soft, spongy texture to absorb the teriyaki sauce.
  • Carrot. For added crunchy texture.
  • Mango. Make sure yours is soft and ripe for the best flavor.
  • Tofu. Use super-firm for the best texture and most protein.
  • Tamari. If you're not gluten-free, use soy sauce.
  • Hot sauce. Sriracha works!
  • Sesame oil. For nuttiness.
  • Garlic
  • Rice vinegar. This is sweet and bright to flavor your teriyaki sauce.
  • Honey. Use maple syrup or agave for vegan quinoa bowls.
  • Ginger
  • Lime juice

collage of baking teriyaki tofu on a baking sheet

How to make Teriyaki Tofu

Even if you don't love tofu, this baked teriyaki tofu is a game-changer. It’s crispy on the outside and soft on the inside and adds a bunch of plant-based protein to the meal. Plus, it’s super easy to make.

If you have the time, you can press the tofu for 20 – 30 minutes, but if not, just make sure you buy the firmest tofu you can find. Super firm is where it’s at. I like to get this kind because it’s organic, non-GMO, and sprouted – meaning it helps aid in the absorption of nutrients.

Toss your cubed tofu in a simple teriyaki marinade. Then bake the tofu on a baking sheet until it's nice and crispy. It comes out kind of puffy and is a great, plant-based addition of protein to the bowl (but also amazing in salads too!).

pouring teriyaki sauce on tofu in quinoa bowls

Gluten-Free Teriyaki Sauce

Finally, the sauce on these bowls is a must-try. It's sweet, savory and full of umami. Plus, you can use this gluten-free teriyaki sauce on anything, from protein to veggies.

You can store leftover sauce in an airtight container in the fridge for up to four days.

bowl of quiona, tofu and mango with vegetables

More Delicious Quinoa Bowls To Try

If you make these Teriyaki Quinoa Bowls, let me know what you think with a comment below!

Teriyaki Quinoa Bowls

These vegetarian teriyaki quinoa bowls are made with sweet mango, fresh and snappy vegetables and hearty quinoa for a plant-based meal.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 2 quinoa bowls
Calories 661kcal
Print Pin
overhead of teriyaki quinoa bowls with mango, tofu and sesame dressing
4.56 from 9 votes


for the bowls:

  • 1 cup cooked quinoa
  • 1 small zucchini
  • 1 small carrot
  • 1 cup diced mango

for the tofu:

  • 1 12oz packaged super firm tofu (I like this one)
  • 1 tablespoon wheat-free tamari
  • 1 teaspoon Asian hot sauce
  • 1 teaspoon sesame oil
  • 1 garlic clove crushed

for the sauce:

  • 2 teaspoon wheat-free tamari
  • 1 teaspoon Asian hot sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon honey or maple syrup for vegan
  • 1 garlic clove crushed (optional)
  • 1/2 teaspoon freshly grated ginger
  • Spritz of lime juice optional


  • Preheat the oven 375 degrees F.
  • If pressing tofu, either use a tofu press OR place the tofu on a paper towel lined plate. Add another layer of paper towel on top of the tofu. Place something heavy on top (like cookbooks or a tea kettle) and let stand for 20 - 30 minutes. Then cut into squares.
  • If not pressing the tofu, cut immediately into squares.
  • Add tofu to a large mixing bowl. In a small bowl whisk together the marinade ingredients. Pour over the tofu, mix and let stand for at least 10 minutes. Transfer tofu to a baking sheet.
  • Bake tofu for 35 - 45 minutes until nice and crispy. Flip tofu over part way through to ensure even cooking. When done, remove from oven and prepare you bowls.
  • Whisk together sauce ingredients in a small bowl, then evenly distribute the bowl ingredients into two serving dishes and top with sauce.
  • Serve immediately and enjoy!


Calories: 661kcal | Carbohydrates: 119g | Protein: 26g | Fat: 9g | Saturated Fat: 1g | Sodium: 1086mg | Potassium: 793mg | Fiber: 10g | Sugar: 70g | Vitamin A: 17745IU | Vitamin C: 42mg | Calcium: 156mg | Iron: 9.8mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  1. […] image credit: simplyquinoa / Alyssa Get the recipe here for this Teriyaki Quinoa Bowls […]

  2. I can figure out which ingredients are for the sauce and which are for the tofu marinade. Can you clarify please I’d love to try this.

      • Sorry, but still isn’t clear on your site. I think you have the marinade ingredients listed as Sauce.

        1 (12oz) packaged super firm tofu (I like this one)
        1 tablespoon wheat-free tamari
        1 teaspoon Asian hot sauce
        1 teaspoon sesame oil
        1 garlic clove, crushed
        2 teaspoon wheat-free tamari
        1 teaspoon Asian hot sauce
        1 teaspoon sesame oil
        1 teaspoon rice vinegar
        1/2 teaspoon honey (or maple syrup for vegan)
        1 garlic clove, crushed (optional)
        1/2 teaspoon freshly grated ginger
        Spritz of lime juice (optional)

  3. OK, this sounds terrific. I’m not a vegetarian so I think I will do chicken instead of the tofu. But I have a question. I have recently purchased a spiralizer, and haven’t used it yet. When I spiralize the zuchinni, do I stir-fry it with the carrots, or are they just raw. I hope that isn’t a dumb question. The recipe doesn’t really say. I bought the spiralizer to start getting more vegies, but I need a little guidance. Thanks!

    • I actually had them raw in this bowl, but you could certainly cook them with the carrots. I’m not the biggest fan of sauteed zucchini noodles because they get fairly watery, but they still taste delicious. Happy spiralizing! xo

  4. I loved this, My husband loved this. My daughter heard me bragging about it and asked me to save her a portion. She loved it!! Perfect combination of taste and textures! Thanks for posting!

  5. […] Simply Quinoa shared Teriyaki Quinoa Bowls […]


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